Salad Nutrition Calculator | 25+ Salads • Calories • Macros • Health Guide

🥗 Salad Nutrition Calculator

Calculate nutrition for 25+ famous salads • Customize portions • Macros & health guide

Salad Nutrition Calculator
25+ Famous Salads Nutrition Directory
Salad Name Origin Calories (1 serving) Protein Key Ingredients
🌍 Caesar Salad Mexico (Hotel Caesar) 300-400 15-25g Romaine, Parmesan, croutons, Caesar dressing
🇬🇷 Greek Salad Greece 250-350 8-12g Tomato, cucumber, feta, olives, oregano
🥓 Cobb Salad USA (Hollywood) 400-500 30-40g Chicken, bacon, avocado, blue cheese, egg
🇮🇹 Caprese Salad Italy 250-300 15-18g Mozzarella, tomato, basil, olive oil
🐟 Nicoise Salad France (Nice) 300-400 25-35g Tuna, eggs, olives, potatoes, green beans
🍎 Waldorf Salad USA (New York) 350-450 5-8g Apple, celery, walnut, grape, mayo dressing
🥬 Coleslaw Netherlands/Germany 150-250 2-4g Cabbage, carrots, creamy/vinegar dressing
👨‍🍳 Chef Salad USA 350-450 25-35g Ham, turkey, cheese, egg, lettuce, tomato
🍞 Panzanella Italy 280-350 6-10g Bread, tomato, olive oil, vinegar
🌿 Tabbouleh Middle East 220-300 8-12g Bulgur, parsley, mint, tomato, lemon juice
🐟 Tuna Salad USA 280-350 20-30g Canned tuna, mayo, celery, sometimes egg
🥔 Potato Salad Europe/USA 350-450 4-8g Potatoes, mayo/mustard, herbs, sometimes egg
🍗 Chicken Salad USA 320-400 30-35g Diced chicken, mayo, celery, herbs
🍝 Pasta Salad Italy/USA 350-450 10-15g Cold pasta, veggies, cheese, vinaigrette
🍎 Fruit Salad Global 120-200 1-3g Mixed fresh fruits, honey/yogurt
🌾 Quinoa Salad Peru/Global 280-350 12-15g Quinoa, veggies, lemon dressing
🍜 Asian Noodle Salad Asia 350-450 10-15g Cold noodles, soy-sesame dressing, veggies
🌮 Taco Salad USA (Tex-Mex) 450-600 25-35g Lettuce, beef, cheese, salsa, tortilla chips
🥬 Spinach Salad USA 280-350 15-20g Spinach, bacon, mushroom, egg, vinaigrette
🍠 Beet Salad Europe 220-300 10-14g Roasted beets, goat cheese, walnut, arugula
🥔 Russian Salad Russia (Olivier) 350-450 6-10g Potatoes, peas, carrots, mayo
🥬 Kale Salad USA (Modern) 250-350 12-18g Kale, lemon vinaigrette, nuts, Parmesan
🦐 Shrimp Salad USA 250-320 25-30g Shrimp, creamy dressing, celery, herbs
🍃 Couscous Salad North Africa 260-340 8-12g Couscous, roasted veggies, herbs
🥦 Broccoli Salad USA 300-400 6-10g Raw broccoli, bacon, red onion, raisin, creamy dressing
📊 Salad Categories by Nutrition
High Protein (25-40g): Caesar (cheese), Cobb, Chef, Chicken, Tuna, Nicoise, Shrimp, Spinach, Kale
Low Calorie (150-250 cal): Fruit, Coleslaw, Beet, Tabbouleh, Mixed greens, Caprese
High Calorie (400+ cal): Taco (tortillas), Cobb (bacon/avocado), Waldorf (mayo), Pasta, Potato
High Fiber (6-10g): Quinoa, Tabbouleh, Couscous, Kale, Beet, Fruit
Healthiest Options: Greek, Caprese, Tabbouleh, Fruit, Kale, Spinach
Salad Nutrition & Health Benefits Guide
💚 Benefits of Eating Salads
Weight Management: High volume, low-calorie options (especially greens), promotes fullness with fewer calories
Nutrient-Dense: Packed with vitamins (A, C, K), minerals (iron, calcium), antioxidants from fresh vegetables
Digestive Health: High fiber (especially with whole grains) supports gut health, regular digestion
Heart Health: Vegetables and healthy fats (olive oil, nuts) reduce heart disease risk
Blood Sugar Control: Complex carbs + fiber stabilize blood sugar, prevent spikes
Hydration: Vegetables are high water content, contributes to daily hydration
🎯 Macronutrient Breakdown Guide
Calories: 150-600 depending on ingredients (greens = low, protein/fats/carbs = higher)
Protein: 1-40g (add chicken, tuna, eggs, beans for protein)
Carbohydrates: 5-50g (pasta/potato salads higher, green salads lower)
Fat: 5-30g (dressing, cheese, nuts, avocado are main sources)
Fiber: 2-10g (vegetables, whole grains, legumes = higher fiber)
Sodium: 200-800mg (dressing, cheese, cured meats increase sodium)
🥗 Healthiest Salad Combinations
Maximum Nutrition: Dark leafy greens + colorful vegetables + lean protein + nuts/seeds + light vinaigrette
Weight Loss: Greens + non-starchy vegetables + grilled protein + light dressing (200-300 calories)
High Protein: Greens + chicken/tuna/tofu + egg + nuts (30-40g protein)
Balanced Meal: Greens + whole grain (quinoa/farro) + legumes + vegetables + olive oil (350-450 cal, complete macros)
Vegetarian/Vegan: Leafy greens + beans/lentils + nuts + seeds + avocado + tahini dressing
⚠️ Things to Watch Out For
Creamy Dressings: Ranch, Caesar, mayo-based can add 100-200 calories per 2-3 tbsp
Hidden Calories: Cheese (110 cal), nuts (180 cal), croutons (120 cal), bacon (80 cal) add up quickly
Sodium: Cured meats (ham, bacon), cheese, olives, dressing can exceed daily recommendations
Sugar in Dressing: Some vinaigrettes and especially sweet dressings contain added sugar
Portion Control: Easy to eat large portions (4+ cups) vs typical 2-cup serving
💡 Tips for Healthier Salads
Dressing Control: Use 2-3 tbsp dressing (ask for it on side), or make oil/vinegar 3:1 ratio
Load Up on Vegetables: More veggies = more nutrients, fiber, fullness for fewer calories
Add Protein: Lean protein (chicken, fish, tofu, beans) makes it a complete meal
Include Healthy Fats: Avocado, nuts, olive oil (in moderation) support nutrient absorption and satiety
Whole Grains: Quinoa, farro, brown rice add fiber and keep you fuller longer
Variety: Different colored vegetables = different nutrients (dark green, red, orange, yellow)
Fresh & Raw: Raw vegetables retain more vitamins than cooked
📋 Quick Nutrition Reference
Low Calorie Base: Mixed greens (30), spinach (40), arugula (25), romaine (50) calories per serving
Protein Sources: Chicken breast (165), tuna (120), shrimp (100), eggs (70), tofu (190), beans (150)
Healthy Fats: Olive oil (120 per tbsp), nuts (180), avocado (240), seeds (180)
Vegetables: Most are 20-50 calories per serving, packed with nutrients
Whole Grains: Quinoa (180), couscous (175), pasta (220) per cooked serving

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