Greens and most vegetables add very few calories; the dressing, cheese, nuts, croutons and bacon are where calories add up. Two tablespoons of a creamy dressing can contain more calories than the whole bowl of vegetables.
How to use the Salad Calories Calculator
- Greens
- Greens – amount
- Vegetable or fruit 1
- Vegetable 1 – amount
- Vegetable or fruit 2
- Vegetable 2 – amount
- Protein
- Protein – amount
- Cheese, nuts or crunchy topping
- Topping – amount
- Dressing
- Dressing (tablespoons)
- Servings
Results update as you type, and every field accepts the units shown in its menu.
How it works
Choose and weigh each ingredient, the dressing and the number of tablespoons, and the servings.
Inputs explained
| Field | What to enter |
|---|---|
| Greens | Choose one: Romaine, Iceberg, Spinach, Kale … |
| Greens – amount | Units: g, oz, lb, kg |
| Vegetable or fruit 1 | Choose one: None, Tomatoes, Cucumber, Carrots … |
| Vegetable 1 – amount | Units: g, oz, lb, kg |
| Vegetable or fruit 2 | Choose one: None, Tomatoes, Cucumber, Carrots … |
| Vegetable 2 – amount | Units: g, oz, lb, kg |
| Protein | Choose one: None, Grilled chicken breast, Tuna, canned in water, Salmon … |
| Protein – amount | Units: g, oz, lb, kg |
| Cheese, nuts or crunchy topping | Choose one: None, Feta, Parmesan, Cheddar … |
| Topping – amount | Units: g, oz, lb, kg |
| Dressing | Choose one: None, Balsamic vinaigrette, Ranch, Light ranch … |
| Dressing (tablespoons) | A number |
| Servings | A number |
Example values
How the main result changes when Greens – amount changes and everything else stays at the example values above:
| Greens – amount (g) | Calories per serving (kcal) |
|---|---|
| 50 | 338 |
| 75 | 342 |
| 100 | 347 |
| 125 | 351 |
| 150 | 355 |
| 200 | 364 |
Formula
Nutrient = Σ grams × value per 100 g ÷ 100 (+ dressing tablespoons × value per tbsp)
Per serving = total ÷ servings
Worked example
Inputs — Greens: Romaine; Greens – amount: 100 g; Vegetable or fruit 1: Tomatoes; Vegetable 1 – amount: 80 g; Vegetable or fruit 2: Cucumber; Vegetable 2 – amount: 50 g; Protein: Grilled chicken breast; Protein – amount: 100 g; Cheese, nuts or crunchy topping: Feta; Topping – amount: 20 g; Dressing: Balsamic vinaigrette; Dressing (tablespoons): 2; Servings: 1.
Results — Calories per serving = 347 kcal; Fat = 17.3 g; Carbohydrates = 12 g; Protein = 36.1 g; Calories from dressing = 90 kcal.
Frequently asked questions
How many calories are in a salad?
A green salad is about 50–150 kcal; with chicken, cheese and dressing often 400–700.
Which salad dressing has the fewest calories?
Fat-free vinaigrettes and light dressings, or just lemon juice and vinegar.
How can I make a filling low-calorie salad?
Add lean protein and plenty of vegetables, and measure the dressing.