Looking for a low-calorie meal? Salad probably comes to mind. But here’s the thing—salads can range from under 100 calories to over 500, depending on what goes in them.
The base greens are usually negligible calorie-wise. It’s the dressings, cheeses, croutons, and protein additions that determine whether your salad is a light lunch or a full meal.
Here’s a breakdown of calories in popular salads, toppings, and dressings.
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Popular salads
Caesar salad
Caesar salad combines romaine lettuce with croutons and a rich dressing made from anchovy paste, egg yolks, lemon juice, Dijon mustard, garlic, and Parmesan cheese.
Most of the calories come from the dressing and croutons—not the greens. Some versions include chicken for extra protein.
One cup (100 grams) of Caesar salad without chicken:
- Calories: 190
- Protein: 4g
- Carbs: 8g
- Fat: 16g
Pasta salad
Pasta salad features cooked pasta, mozzarella, and fresh vegetables (tomatoes, cucumbers, olives) tossed in Italian dressing. Being grain-based, it’s higher in calories and carbs than green salads.
One cup (204 grams) of pasta salad with Italian dressing:
- Calories: 269
- Protein: 7.5g
- Carbs: 43g
- Fat: 7.5g
Chef salad
A chef salad typically layers lettuce, cucumbers, cheese, tomatoes, and hard-boiled eggs with sliced deli meats like ham, turkey, or chicken. The cold cuts boost protein content significantly.
Dressing options vary—ranch, Thousand Island, and blue cheese are common choices.
One serving (249 grams) of chef salad with turkey, ham, and ranch:
- Calories: 371
- Protein: 15g
- Carbs: 8g
- Fat: 31g
Greek salad
Traditional Greek salad includes cucumbers, tomatoes, olives, bell peppers, red onions, and feta cheese, dressed with olive oil, red wine vinegar, garlic, and lemon juice.
It’s lower in calories than most salads while providing heart-healthy fats from olives, feta, and olive oil.
One serving (319 grams) of Greek salad:
- Calories: 211
- Protein: 6g
- Carbs: 13g
- Fat: 15g
Suggested read: Mediterranean Diet: Beginner's Guide and Meal Plan
Cobb salad
Cobb salad packs in mixed greens, bacon, hard-boiled eggs, chicken or turkey, tomatoes, and avocado.
It’s one of the more protein-rich salads, but the bacon and avocado add significant calories. Usually dressed with red wine vinaigrette.
One serving (206 grams) of Cobb salad:
- Calories: 290
- Protein: 16g
- Carbs: 5g
- Fat: 23g
Mayo-based salads
Tuna salad
Tuna salad mixes canned tuna with mayonnaise and often includes celery, onions, relish, or pickles. Works as a standalone dish, sandwich filling, or wrap filling.
High in protein from the tuna, but the mayo drives up calories and fat.
One cup (238 grams) of tuna salad:
- Calories: 466
- Protein: 24g
- Carbs: 7g
- Fat: 38g
Egg salad
Made from hard-boiled or scrambled eggs mixed with mayonnaise, mustard, green onions, dill, and celery. High in fat and calories, but also a solid protein source.
One cup (222 grams) of egg salad:
- Calories: 571
- Protein: 23g
- Carbs: 2g
- Fat: 51g
Chicken salad
Chicken salad combines chicken breast with mayonnaise and Dijon mustard. Variations include red grapes, celery, green onions, or pickles.
High in protein, relatively low in carbs (depending on additions), but calorie-dense due to mayo.
One cup (226 grams) of chicken salad:
- Calories: 531
- Protein: 32g
- Carbs: 6g
- Fat: 42g
Macaroni salad
Elbow macaroni tossed with mayonnaise, onions, celery, peppers, and pickles. Since pasta is the main ingredient, it’s lower in protein and higher in carbs than other mayo-based salads.
Add hard-boiled eggs or chicken to boost protein.
One cup (204 grams) of macaroni salad:
- Calories: 451
- Protein: 9g
- Carbs: 50g
- Fat: 24g
Potato salad
Boiled potatoes mixed with mayonnaise, mustard, onions, celery, and seasonings. Low in protein, high in carbs, calories, and fat—best enjoyed as a side dish in moderate portions.
One cup (275 grams) of potato salad:
- Calories: 462
- Protein: 4g
- Carbs: 43g
- Fat: 31g
Popular dressings and toppings
The dressing and toppings can make or break your salad’s calorie count. A few tablespoons of creamy dressing can add 150+ calories.
Dressing calories (per 2-tablespoon / 30g serving)
| Dressing | Calories |
|---|---|
| Ranch | 129 |
| Blue cheese | 145 |
| Thousand Island | 114 |
| Caesar | 163 |
| Chipotle ranch | 170 |
| Italian | 71 |
| Honey mustard | 139 |
Italian and vinaigrettes tend to be lower-calorie options. Creamy dressings pack more calories—portion control matters.
Topping calories
| Topping | Serving | Calories |
|---|---|---|
| Croutons | 1 cup (30g) | 122 |
| Avocado | 1 cup (146g) | 234 |
| Sunflower seeds | 1 oz (28g) | 165 |
| Almonds | 1 oz (28g) | 164 |
| Bacon bits | 1 tbsp (7g) | 33 |
| Parmesan cheese | 1 oz (28g) | 119 |
| Swiss cheese | 1 oz (28g) | 111 |
| Mozzarella cheese | 1 oz (28g) | 85 |
Keep in mind: whole-food toppings like avocado, nuts, and seeds are calorie-dense but also nutrient-dense. They provide healthy fats, fiber, vitamins, and minerals that croutons and bacon bits don’t.
Suggested read: Top 14 Healthiest Vegetables on Earth for Optimal Nutrition
Bottom line
Salads aren’t automatically low-calorie. The nutritional value depends entirely on what goes into them.
For a lighter meal, build your salad around leafy greens, non-starchy vegetables, and a modest amount of protein. Use vinaigrette or oil-based dressings instead of creamy options, and watch your portions on high-calorie toppings.
If you’re using salad as a full meal (not a side dish), don’t be afraid of nutrient-dense additions like avocado, nuts, eggs, or grilled chicken. The calories are worth it when they come with protein, healthy fats, and fiber.
Know how many calories you need and build your salad accordingly.
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