Randy Chandler
Salads are often considered a healthy option, but the calorie count can vary widely depending on the ingredients. A basic tossed salad with healthy ingredients can have around 235 calories, but adding high-calorie toppings like cheese, croutons, or a creamy dressing can quickly increase the calorie count. For example, a Caesar salad, which typically includes cheese, croutons, and a creamy dressing, is one of the highest-calorie salad options. On the other hand, a Greek salad, which includes feta cheese and olive oil, is relatively low in calories and carbs. The type of cheese and the amount added can also make a difference in the overall calorie count. For instance, low-fat shredded cheese will have fewer calories than a full-fat variety.
| Characteristics | Values |
|---|---|
| Calories | 130 (Fox's Pizza Den) to under 300 |
| Macronutrient breakdown | 15% carbs, 61% fat, and 24% protein |
| Protein | 14% of Daily Value |
| Calcium | 20% of Daily Value |
| Cheese calories | Around 75 to 100 |
| Other ingredients | Romaine lettuce and onion (16 calories each); tomato (22 calories); egg (78 calories) |
| Dressing | Italian salad dressing (30 extra calories); Caesar dressing (150 extra calories) |
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What You'll Learn
Calorie count of tossed salad with cheese
The calorie count of a tossed salad with cheese depends on its ingredients and their quantities. A tossed salad with cheese from Fox's Pizza Den contains 130 calories, with a macronutrient breakdown of 15% carbs, 61% fat, and 24% protein. This salad is a good source of protein (14% of your Daily Value) and calcium (20% of your Daily Value).
A basic tossed salad that fits into a healthy eating plan, as suggested by the Mayo Clinic, would contain about 2 cups of lettuce, a handful of chopped onion, a sliced tomato, one diced hard-boiled egg, and 1/2 cup of low-fat shredded cheese. According to the U.S. Food and Drug Administration (FDA), the Romaine lettuce and onion portions each contain 16 calories, the tomato 22 calories, the egg about 78 calories, and the cheese about 100 calories, adding up to around 235 calories for the entire salad.
The calorie count of a tossed salad with cheese can be influenced by the type of cheese used. For example, a Greek salad containing feta cheese is considered relatively low in calories and carbs, while a Caesar salad with croutons and a creamy dressing can add more than 150 extra calories. Similarly, a pasta salad, which typically includes mozzarella cheese and Italian dressing, will have more calories and carbs than many other types of green salads due to its grain base.
The addition of other ingredients to a tossed salad with cheese can also impact its calorie count. For example, a Cobb salad, which often includes bacon and avocado, contains more calories than a basic tossed salad. Choosing lean protein options, such as low-fat cheese, eggs, or shrimp, can help keep the calorie count down, while adding nuts or seeds can increase the calorie count but also provide a good source of protein.
In summary, the calorie count of a tossed salad with cheese can vary depending on the specific ingredients and their quantities. A basic healthy tossed salad can be enjoyed for under 300 calories, while the addition of certain ingredients or dressings can increase the calorie count significantly.
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Calories in salad dressings
The calorie content of salads can vary significantly depending on their ingredients, toppings, and dressings. While a basic tossed salad with healthy ingredients amounts to about 235 calories, a couple of tablespoons of Italian salad dressing can add another 30, whereas a creamy Caesar dressing can add more than 150 extra calories. Caesar salad dressing is made with anchovy paste, egg yolks, lemon juice, Dijon mustard, garlic, and Parmesan cheese, and it is no surprise that most of the calories in a Caesar salad come from the dressing and the croutons.
Harvard Health recommends mixing at least two types of greens to increase the overall nutrition content and keep the salad interesting. Romaine lettuce is the highest in nutrients, including fiber and vitamins, while iceberg lettuce contains the least. Fresh spinach contributes extra vitamin C, calcium, and magnesium.
When it comes to salad dressings, it is important to choose those that limit calories, added sugar, and sodium. While it is always best to make your own healthy salad dressings at home from vinegar, herbs, and a healthy oil, there are also many healthy, tasty store-bought options available. For example, Annie's Balsamic Vinaigrette is a full-fat healthy salad dressing made with organic canola oil. Judy Caplan, RD and author of GoBeFull: Eight Keys to Healthy Living, explains that fats help the body better absorb fat-soluble nutrients, including vitamins A, D, E, and K.
Monounsaturated fatty acids (MUFAs) are another healthy type of fat found in olive, canola, and peanut oil, as well as in avocados and most nuts (and nut butters and oils). Polyunsaturated fats (PUFAs), including omega-3 fatty acids, are found in plant-based oils like safflower, corn, sunflower, soybean, sesame, and cottonseed oils.
If you are looking for a low-calorie option, Greek salad is a good choice as it is relatively low in calories and carbs. It is typically topped with a simple vinaigrette made from olive oil, red wine vinegar, garlic, Dijon mustard, and lemon juice, and contains heart-healthy fats from ingredients like olives, feta cheese, and olive oil.
While blue cheese dressings are tasty, even the reduced-calorie versions can have a very strong flavor, so you might be able to use less without sacrificing taste. Honey mustard dressings can also add a sweet and savory flavor to your salad, with less than half the amount of sugar found in traditional honey mustard dressings.
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Calories in other types of salads
Salads are a great option for a high-volume, low-calorie meal. However, the calorie content of salads can vary significantly depending on their ingredients, toppings, and dressings. For example, a tossed salad with cheese can contain around 130 calories, while a basic main-dish tossed salad with healthy ingredients amounts to about 235 calories.
Caesar Salad
Caesar salad typically contains romaine lettuce, croutons, and Parmesan cheese, dressed with anchovy paste, egg yolks, lemon juice, Dijon mustard, and garlic. Most of the calories in this salad come from the dressing and croutons. A creamy Caesar dressing can add more than 150 extra calories to your salad.
Pasta Salad
Pasta salad is a grain-based salad that usually includes pasta, mozzarella cheese, and fresh vegetables like tomatoes, cucumbers, and olives, tossed in an Italian dressing. Due to its grain base, it contains more calories and carbs than many other types of green salads. One cup (204 grams) of pasta salad with Italian dressing will add to your calorie count.
Chef Salad
A chef salad typically contains lettuce, cucumbers, cheese, tomatoes, hard-boiled eggs, and a type of cold meat such as ham, turkey, chicken, or tuna. The type of dressing varies but often includes ranch, Thousand Island, or blue cheese dressings. A serving (249 grams) of chef salad with turkey, ham, and ranch dressing is high in protein but will also be high in calories.
Greek Salad
Greek salad is a relatively low-calorie and low-carb option. It contains ingredients like olives, feta cheese, and olive oil, providing a moderate amount of heart-healthy fats.
Cobb Salad
Cobb salad is made with mixed greens, bacon, hard-boiled eggs, chicken, turkey, tomatoes, and avocados. It is often paired with a red wine vinaigrette. Cobb salad contains more protein than many other salads due to its protein-rich ingredients. However, it also includes several high-calorie ingredients like bacon and avocado.
Tuna Salad
Tuna salad is a mayonnaise and tuna-based salad that may also include celery, onions, relish, or pickles. It is often enjoyed in sandwiches, pita bread, or wraps. The tuna makes it high in protein, while the mayonnaise increases its calorie and fat content.
Egg Salad
Egg salad is made with hard-boiled or scrambled eggs, mayonnaise, mustard, green onions, dill, and celery. Like other mayo-based salads, it contains a relatively high amount of fat and calories. However, the eggs provide a good amount of protein.
Chicken Salad
Chicken salad is made with chicken breast, mayonnaise, and Dijon mustard, and may also include red grapes, celery, green onions, peppers, or pickles. This option is high in calories, fat, and protein, but it is relatively low in carbs.
Potato Salad
Potato salad is higher in carbs, but these complex carbohydrates are converted into energy and will keep you feeling fuller for longer. Potatoes are also very high in vitamin C.
In general, it is important to be mindful of the toppings and dressings you choose for your salad, as this is where the calories can add up. Opt for oil or vinegar-based dressings instead of higher-calorie options like ranch or buttermilk. When it comes to toppings, be aware that cheese contains roughly 100 calories per ounce, while an ounce of candied pecans can pack in 4 grams (1 teaspoon) of sugar.
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Calories in salad toppings
Salads are typically considered a healthy, low-calorie meal option. However, the calorie content of a salad can vary significantly depending on its ingredients, toppings, and dressings. While vegetables are generally low in calories, other toppings can add significant calories to your salad.
According to the FDA, classic vegetable toppings for tossed salads include tomatoes, radishes, and cucumbers, which contribute a negligible amount of calories, with a 1/2-cup serving of each providing less than 20 calories. Broccoli, cauliflower, asparagus, and celery are other vegetable toppings that are considered fairly low in calories. While sweeter raw vegetables tend to be higher in calories and carbs, they contribute valuable nutrients. For example, a 1/2-cup serving of shredded sweet potato provides about 50 calories.
When it comes to protein toppings, lean options can help keep the calorie count in check. Grilled chicken, tofu, and salmon are excellent choices for adding protein without excessive calories. A 3-ounce portion of cooked shrimp offers 100 calories, while the same amount of chicken breast provides roughly 130 calories. For vegans and vegetarians, legumes, seeds, nuts, and beans are protein-rich alternatives. Almonds and cashews, along with sesame or sunflower seeds, can provide a satisfying crunch while contributing up to 190 calories.
Cheese is a popular salad topping that can significantly impact the calorie count. Low-fat shredded cheese can add about 75 to 100 calories to your salad. Other cheese options, such as blue cheese, feta, goat cheese, and Parmesan, can also be used sparingly to enhance flavour and texture while contributing calories and a boost of calcium.
Salad dressings can also drastically change the calorie content of your meal. Opting for oil or vinegar-based dressings, such as balsamic vinaigrette or olive oil, can be wiser choices than higher-calorie options like ranch, which contains approximately 150 calories per serving, or Caesar dressing, which can add more than 150 extra calories to your salad.
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Calories in salad proteins
When it comes to salad proteins, there are plenty of options to choose from, and the calorie count will vary depending on the type and amount of protein added.
For a low-calorie option, lean proteins are a good choice. A hard-boiled egg, for example, provides around 75 to 78 calories, while also offering a good amount of protein. Similarly, a 3-ounce portion of cooked shrimp contains 100 calories. Chicken breast is another lean protein option, with roughly 130 calories in a 3-ounce serving. These options can help keep the overall calorie count of the salad relatively low while still providing a good source of nutrition.
Some salads, like the Cobb, feature multiple protein-rich ingredients such as chicken, turkey, eggs, and bacon. While these salads offer a substantial amount of protein, they can also be high in calories due to ingredients like bacon and avocados. For example, a Green Goddess Cobb Salad with Chicken contains 530 calories. The type of dressing can significantly impact the calorie count, as a creamy Caesar dressing can add over 150 extra calories to a salad.
Varying the types of greens and vegetables in a salad can also contribute to its overall nutritional content and keep the calorie count in check. Romaine lettuce, for instance, is higher in nutrients like fibre and vitamins compared to iceberg lettuce. Adding vegetables like tomatoes, radishes, cucumbers, broccoli, and asparagus provides a range of antioxidants while keeping the calorie count low, as these vegetables don't exceed 20 calories per 1/2-cup serving.
For those seeking vegan protein options, the legume family offers seeds, nuts, and beans as excellent choices. Almonds, cashews, sesame seeds, and sunflower seeds not only add crunch but also provide at least 3 grams of protein while contributing up to 190 calories.
In summary, the calories in salad proteins can vary widely depending on the type and quantity of protein chosen. Lean proteins like chicken breast and shrimp offer lower calorie options, while salads with multiple protein-rich ingredients and certain dressings can result in a higher overall calorie count. The addition of nutrient-dense greens and vegetables can enhance the nutritional value of the salad while keeping the calorie count in a healthy range.
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Frequently asked questions
The calorie count depends on the ingredients and their amounts. A tossed salad with cheese from Fox's Pizza Den contains 130 calories. A basic tossed salad with healthy ingredients amounts to about 235 calories.
Cheese and dressing contribute most to the calorie count. Cheese contains about 75 to 100 calories, while a creamy Caesar dressing can add more than 150 calories.
High-calorie ingredients commonly found in tossed salads include croutons, avocado, bacon, and tortilla chips.
Vegetables such as tomatoes, radishes, cucumbers, broccoli, cauliflower, asparagus, and celery are low in calories and can be added to a tossed salad with cheese.
A healthy tossed salad typically has a base of minimal tender greens, a few other veggies, and perhaps some low-fat protein and a light dressing. It can be enjoyed for under 300 calories.
