Salad: Calories & Calorie Chart (2024)

Packed with nutrients, salads are a great high-volume, low-calorie option. While leafy green lettuces are rich in vitamin A and C, darker leaves contain more antioxidants. Be mindful with toppings and dressings. The calorie content and nutritional value can change drastically depending on what you choose. Check out our Salad Chart below for more nutritional information.

Food	Serving	Calories	Serving	Calories
Arugula	100 g	30 cal	1 portion (25 g)	7 cal
Bacon Ranch Salad	100 g	102 cal	1 portion (319 g)	325 cal
Coleslaw	100 g	53 cal	1 portion, medium (120 g)	63 cal
Corn Salad	100 g	76 cal	1 portion (300 g)	228 cal
Endive	100 g	18 cal	1 portion (25 g)	5 cal
Garden Salad	100 g	19 cal	1 portion (0 g)	19 cal
Greek Salad	100 g	72 cal	1 portion (100 g)	72 cal
Grilled Chicken Salad	100 g	180 cal	1 portion (100 g)	180 cal
Iceberg Lettuce	100 g	15 cal	1 portion (200 g)	30 cal
Kalette	100 g	53 cal	1 portion, medium (84 g)	45 cal
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Mixed Salad	100 g	14 cal	1 portion (200 g)	28 cal
Red Lettuce	100 g	25 cal	1 portion, medium (125 g)	31 cal
Romaine Lettuce	100 g	18 cal	1 portion, medium (125 g)	23 cal
Side Salad	100 g	38 cal	1 portion (250 g)	95 cal
Spring Mix	100 g	24 cal	1 portion, medium (89 g)	21 cal
Valerian Salad	100 g	18 cal	1 portion, medium (200 g)	37 cal
Vegetable Salad	100 g	14 cal	1 portion (100 g)	14 cal

How many calories should you consume?

Different Types and Healthy Salad Choosing Strategies

When we talk about salads, the sky’s the limit. With something as simple as a fresh crunchy bed of lettuce with vegetables, the styles, ingredients and even regional takes on salads are endless. If you’re looking for a healthy, low-calorie or low-carb dish, the salad is never a bad choice. Just be careful when it comes to the toppings and dressings you go for. This is where the calories can add up.

To avoid a big increase in calories, opt for oil or vinegar-based dressings instead of higher-calorie dressings, such as ranch or buttermilk. Loading up your salad with vegetables and lean protein, such as grilled chicken, tofu or salmon, will also help to keep the calories in check. Another fun idea is to add a healthy spin to your favorite comfort foods by turning them into salad. Who’s up for a taco or burger salad?

Similar Calorie Charts

Potatoes & Potato Products

Potatoes are very high in vitamin C, their skins are packed with fiber and, although they are higher in carbs, these starchy complex carbohydrates are converted into energy and will keep you feeling fuller for longer. Check out our Potatoes and Potato Products Calorie Chart below for more nutritional information.

Vegetables & Legumes

Vegetables are a great high-volume, low-calorie option. You can eat a lot of them, they’re satiating and packed with vitamins. Legumes are more calorie dense but also dense in nutrients, especially protein, making them a great meat alternative for a vegan or vegetarian diet. Check out our Vegetables and Legumes Calorie Chart below for more nutritional information.

Mushrooms

High in protein and low in calories, mushrooms that have been grown in natural sunlight are rich in vitamin D. Often categorized as a vegetable, mushrooms are actually a type of fungi. If you pick mushrooms yourself, be careful. Some wild mushrooms can be poisonous. Check out our Mushroom Chart below for more nutritional information.

Fruit

Generally low in calories and rich in vitamins and micronutrients, fruits are primarily made up of carbs. Some calories may also come from fat. The carbs in fruits come from fructose and other types of sugar. Depending on the fruit, sugar contents can vary quite a bit. Check out our Fruit Chart below for more nutritional information.

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