Salad Calories Calculator

Your details

The leafy base of your salad.
Choose the main protein source added to your salad.
85 g is roughly 3 oz, a common restaurant protein portion.
g
g
g
Toppings often carry a surprisingly large share of total calories.
15 g is about 1 tablespoon of most toppings.
g
30 g is about 2 tablespoons, a typical restaurant pour.
g
Total CaloriesModerate salad
237kcal

Sum of all salad components

Protein30.4g
Carbohydrates11.5g
Fat7.7g
Fiber2.6g
Greens calories14
Protein calories140
Vegetables calories17
Topping calories40
Dressing calories26
Protein (g)30.4
Carbs (g)11.5
Fat (g)7.7
Fiber (g)2.6

This salad has 237 kcal.

  • Your salad provides 30.4 g of protein, about 51% of calories from protein.
  • The dressing adds 26 kcal (11% of total). A light pour or a lower-calorie dressing is an easy lever if you want to reduce the count.

Next stepThis is a light meal. Adding a protein like grilled chicken or chickpeas will improve satiety without dramatically increasing calories.

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