How Many Calories Are in Salad? Different Types and Toppings

If you’re seeking a low-calorie meal or accompaniment, a salad often springs to mind.

But with so many salad bases, add-ins, and dressings to choose from, the calorie totals for salads can differ widely.

This piece examines the calorie content of many well-known salads, along with common dressings and toppings, so you can decide which options align with your nutrition aims.

Popular salads

Caesar salad

Caesar salad usually features romaine lettuce and croutons.

It’s dressed with Caesar dressing, which traditionally includes anchovy paste, egg yolks, lemon juice, Dijon mustard, garlic, and Parmesan cheese.

Unsurprisingly, the bulk of calories in a Caesar are from the dressing and the croutons. Some recipes also add chicken, which increases protein.

One cup (100 grams) of Caesar salad without chicken contains (1):

• Calories:190
• Protein: 4 grams
• Carbs: 8 grams
• Fat:16 grams

Pasta salad

Pasta salad is a classic side made from cooked pasta, mozzarella, and fresh veggies such as tomatoes, cucumbers, and olives, all tossed in a zesty Italian dressing.

Since it’s based on grains, it tends to have more calories and carbohydrates than many leafy green salads.

One cup (204 grams) of pasta salad with Italian dressing contains (2):

• Calories:269
• Protein: 7.5 grams
• Carbs: 43 grams
• Fat:7.5 grams

Chef salad

Ingredients vary by recipe, but most chef salads include lettuce, cucumbers, cheese, tomatoes, and hard-boiled eggs.

They also commonly contain some form of cold meat—ham, turkey, chicken, or tuna—raising the protein level.

Dressing choices differ, with ranch, Thousand Island, and blue cheese among popular picks.

One serving (249 grams) of chef salad with turkey, ham, and ranch dressing contains (3):

• Calories:371
• Protein: 15 grams
• Carbs: 8 grams
• Fat:31 grams

Greek salad

A classic Greek salad is built from cucumbers, tomatoes, olives, bell peppers, red onion, and feta cheese.

It’s usually finished with a simple vinaigrette made from olive oil, red wine vinegar, garlic, Dijon mustard, and lemon juice.

Compared with many other salads, a Greek salad tends to be lower in calories and carbs and provides a moderate amount of heart-healthy fats from olives, feta, and olive oil (4).

One serving (319 grams) of Greek salad contains (5):

• Calories:211
• Protein: 6 grams
• Carbs: 13 grams
• Fat:15 grams

Cobb salad

Cobb salad commonly includes mixed greens, bacon, hard-boiled eggs, chicken or turkey, tomatoes, and avocado.

It’s frequently served with a red wine vinaigrette but works with many dressings.

Cobb salads offer more protein than many others because of their protein-rich additions like eggs and poultry.

However, they also include calorie-dense ingredients such as bacon and avocados.

One serving (206 grams) of Cobb salad contains (6):

• Calories:290
• Protein: 16 grams
• Carbs: 5 grams
• Fat:23 grams

Mayo-based salads

Tuna salad

Tuna salad is a chilled dish built around mayonnaise and canned or fresh tuna.

Common additions include celery, onion, relish, or pickles, and it’s served on its own or inside sandwiches, pita, or wraps.

The tuna supplies abundant protein, while mayo contributes most of the calories and fat.

One cup (238 grams) of tuna salad contains (7):

• Calories:466
• Protein: 24 grams
• Carbs: 7 grams
• Fat:38 grams

Egg salad

Egg salad is usually prepared with hard-boiled or scrambled eggs, mayonnaise, mustard, green onion, dill, and celery.

Like other mayo-based options, it’s relatively high in fat and calories, but it also delivers a solid amount of protein thanks to the eggs.

One cup (222 grams) of egg salad contains (8):

• Calories:571
• Protein: 23 grams
• Carbs: 2 grams
• Fat:51 grams

Chicken salad

Chicken salad typically combines cooked chicken breast with mayonnaise and Dijon mustard and may include red grapes, celery, green onions, peppers, or pickles.

This salad is high in calories, fat, and protein, while its carbohydrate load is generally low depending on added ingredients.

One cup (226 grams) of chicken salad contains (9):

• Calories:531
• Protein: 32 grams
• Carbs: 6 grams
• Fat:42 grams

Macaroni salad

Macaroni salad usually contains elbow macaroni mixed with mayonnaise, onion, celery, peppers, and pickles.

Because pasta is the main component, it’s typically lower in protein and higher in carbohydrates than other mayo-based salads.

Adding hard-boiled eggs or chicken can raise the protein content and make it more balanced.

One cup (204 grams) of macaroni salad contains (10):

• Calories:451
• Protein: 9 grams
• Carbs: 50 grams
• Fat:24 grams

Potato salad

Typical potato salad recipes combine boiled potatoes with mayonnaise, mustard, onion, celery, and various herbs and seasonings.

Since it’s relatively low in protein but high in carbs, calories, and fat, it’s best enjoyed sparingly or paired with other nutritious foods.

One cup (275 grams) of potato salad contains (11):

• Calories:462
• Protein: 4 grams
• Carbs: 43 grams
• Fat:31 grams

Commercially available salads

Wendy’s

If you need vegetables on the run, Wendy’s serves several salads.

Keep in mind that many of their options are calorie-rich due to components like cheese, avocado, and crispy tortilla strips. Enjoy them in moderation within a balanced diet.

Below are the calorie amounts of Wendy’s salads (12):

• Jalapeño Popper Salad:660 calories
• Parmesan Caesar Salad:440 calories
• Southwest Avocado Salad:570 calories
• Taco Salad:690 calories
• Apple Pecan Salad: 550 calories

Olive Garden

You’re probably familiar with Olive Garden’s Famous House Salad—chopped lettuce, tomatoes, olives, croutons, red onion, and pepperoncini.

It’s usually served with the restaurant’s Italian dressing, though you can request lower-fat Italian or oil-and-vinegar instead.

Here’s the calorie and fat content of Olive Garden’s Famous House Salad (13):

• Without dressing:290 calories and 17 grams of fat
• With Italian dressing:370 calories and 25 grams of fat

Subway

Subway, known for its sandwiches, also offers salads you can customize by adding or removing veggies, proteins, and dressings—changes that affect nutrition.

Here are the calories for each salad on their menu when ordered as listed (14):

• Black Forest Ham:120 calories
• Chicken & Bacon Ranch: 460 calories
• Cold Cut Combo:160 calories
• Italian BMT: 240 calories
• Meatball Marinara:290 calories
• Oven Roasted Chicken:130 calories
• Spicy Italian:300 calories
• Steak & Cheese: 200 calories
• Sweet Onion Teriyaki:210 calories
• Tuna: 310 calories
• Turkey Breast:110 calories
• Veggie Delite: 50 calories

Panera Bread

Panera Bread focuses on fresh, seasonal salads.

If you’ve ordered there, you know they offer both whole and half servings, and you can tweak ingredients or add extras for a fee.

Here are the calories for full-size portions of several of their salads, ordered as is (15):

• Strawberry Poppyseed Salad with Chicken:360 calories
• Green Goddess Cobb Salad with Chicken: 530 calories
• Fuji Apple Salad with Chicken:580 calories
• Caesar Salad:330 calories
• Caesar Salad with Chicken: 470 calories
• Greek Salad:400 calories
• Asian Sesame Salad with Chicken:430 calories
• Southwest Chile Lime Ranch Salad with Chicken: 670 calories
• BBQ Chicken Salad:510 calories

Popular dressings and toppings

Your salad’s nutrition can shift dramatically depending on dressings and toppings.

Many dressings and add-ins are calorie-dense, so piling them on can turn a seemingly healthy salad into a high-calorie meal. If weight loss is your goal, watch portion sizes and choose lower-calorie dressings and toppings.

Here are the calories in a 2-tablespoon (30-gram) serving of common salad dressings (16, 17, 18, 19, 20, 21, 22):

• Ranch dressing:129 calories
• Blue cheese dressing: 145 calories
• Thousand Island dressing:114 calories
• Caesar dressing:163 calories
• Chipotle ranch dressing: 170 calories
• Italian dressing: 71 calories
• Honey mustard dressing: 139 calories

Here are calorie counts for common toppings (23, 24, 25, 26, 27, 28, 29, 30):

• Croutons:122 calories per cup (30 grams)
• Avocados:234 calories per cup (146 grams)
• Sunflower seeds: 165 calories per ounce (28 grams)
• Almonds:164 calories per ounce (28 grams)
• Bacon bits:33 calories per tablespoon (7 grams)
• Parmesan cheese: 119 calories per ounce (28 grams)
• Swiss cheese: 111 calories per ounce (28 grams)
• Mozzarella cheese: 85 calories per ounce (28 grams)

Remember that although some toppings are high in calories, whole-food options like avocados, nuts, and seeds are nutrient-dense and provide beneficial fats, fiber, and other nutrients (24, 25, 26).

For a lighter base that still offers crunch and nutrition, you might also consider using romaine lettuce as your salad foundation.

The bottom line

Although salads are often viewed as healthy, weight-friendly meals, their calorie and nutrient profiles can differ greatly based on the ingredients chosen.

To enhance the nutritional quality of your meal, favor green-based salads loaded with vegetables and a solid source of protein.

If weight loss is the goal, pick lower-calorie toppings and dressings, and be mindful of portion size.

Just one thing

Try this today:Assembling a salad at home is an easy way to create a nourishing meal tailored to your preferences and goals. Check out recipes and ideas to inspire some delicious summer salads!