| by Hope
Warshaw, M.M.Sc., R.D., C.D.E.
Here are
calorie counts for some of the most common choices available at salad
bars. Use them as a rough guide when filling your plate.
Lowest-calorie vegetables (about 25 calories per 1 cup)
- Bell
peppers
- Broccoli
(raw)
- Cabbage
(red or green)
- Cauliflower
- Celery
- Cucumbers
- Lettuce
(all types)
- Mushrooms
- Radishes
- Spinach
- Sprouts
(all types)
- Summer
squash (raw)
- Zucchini
(raw)
Low-calorie
vegetables (about 25 calories per 1/2 cup)
- Artichoke
(not marinated)
- Beets
(canned or fresh cooked)
- Carrots
(raw)
- Onions
(raw)
- Tomatoes
(raw)
Starches (60 -
100 calories per serving)
- Bread (1
slice)
- 1/3 cup
chickpeas (a.k.a., garbanzo beans)
- Crackers
(4 - 6, medium size)
- 1/2 cup
croutons
- 1/2 cup
green peas
- 1/3 cup
kidney beans
Lower-calorie
protein (about 40 - 80 calories per oz.)
- Chicken
breast
- Egg
(sliced or cubed, not egg salad)
- Feta
cheese
- Tuna
(plain, not tuna salad)
Higher-calorie
protein (approx. 100 or more calories per oz.)
- Cheese
(hard types)
- Pepperoni
Pre-mixed items
(about 35 - 50 calories per 1/4 cup)
- Fresh or
canned fruit
- Gelatin
with fruit
- Marinated
artichoke hearts, assorted vegetables and mushrooms
- Marinated/pickled
beets
- Three-bean
salad
High-calorie
pre-mixed items (100 - 160 calories per 1/2 cup )
- Corn
relish
- Fruit
ambrosia
- Macaroni
salad
- Salads
mixed with mayonnaise: Tuna, chicken, egg, potato, pasta or seafood
Toppings
(calories per tbsp.)
- Chinese
noodles: 20
- Hot
peppers: 2 - 5
- Pickles:
2 - 5
- Raisins:
32
- Olives,
green or black: 15
- Peanuts:
53
- Sesame
seeds: 38
- Sunflower
seeds: 47
Salad Dressings: The Lowdown (per 2 tbsp.)*
The calories from any salad dressing - even light and fat-free - can add
up quickly. Consider flavored vinegars as a tasty, healthier
alternative. And while using olive oil ups the calories, it's a
heart-healthy fat that can be used in moderation.
| |
Calories* |
Carbohydrate
(g) |
Fat
(g) |
| Balsamic
vinegar |
19.5 |
5 |
0 |
| Balsamic
vinegar (2 tbsp.) and olive oil (1 tsp.) |
62 |
5 |
5 |
| Balsamic
vinegar (2 tbsp.) and olive oil (1 tbsp.) |
145 |
5 |
14 |
| |
| Blue
Cheese, regular |
154 |
2 |
16 |
| French,
regular |
134 |
5 |
13 |
| Italian,
regular (oil-based) |
137 |
3 |
14 |
| Ranch,
regular |
150 |
2 |
16 |
| Thousand
Island, regular |
118 |
5 |
11 |
| |
| Blue
Cheese, lite |
52 |
3 |
4 |
| French,
lite |
63 |
10 |
3 |
| Italian,
lite |
18 |
2 |
2 |
| Ranch,
lite |
81 |
7 |
6 |
| Thousand
Island, lite |
65 |
6 |
4 |
| |
| Blue
Cheese, fat-free |
43 |
10 |
0 |
| French,
fat-free |
37 |
10 |
0 |
| Italian,
fat-free |
10 |
2 |
0 |
| Ranch,
fat-free |
42 |
9 |
0 |
| Thousand
Island, fat-free |
45 |
11 |
0 |
*The information in this table is based on a composite sample of several
of each type of salad dressing.
Tips: Salad Dressing
- Always
order dressing on the side so you can control how much you use.
- Start
with a small amount of dressing, spread it around and see if it's
enough. Resist the urge to use more than you need or all that you're
served. It's probably too much.
- Request
vinegar or lemon wedges on the side to add to a small amount of
dressing and spread it over the salad.
- Try the
"fork and dip" technique. Some people find they use less
if they just lightly dip a forkful of salad in the dressing.
Create a Healthy Salad*
Example #1
| |
Calories |
Fat
(g) |
| 1 cup
greens |
10 |
0 |
| 3
slices cucumber |
2 |
0 |
| 1/4
cup shredded carrots |
12 |
0 |
| 1/4
cup mushrooms |
12 |
0 |
| 1/4
cup bean sprouts |
8 |
0 |
| 1/4
cup pickled beets |
37 |
0 |
| 1/4
cup chickpeas |
60 |
1 |
| 1
tbsp. feta cheese |
25 |
2 |
| 1
tbsp. raisins |
31 |
0 |
| 2
tbsp. Thousand Island dressing diluted with |
118 |
11 |
| Vinegar |
0 |
0 |
| Totals |
315 |
14 |
Create a Healthy Salad*
Example #2
| |
Calories |
Fat
(g) |
| 2
cups greens |
20 |
0 |
| 1 cup
spinach |
6 |
0 |
| 1/3
cup raw broccoli |
6 |
0 |
| 1/3
cup mushrooms |
17 |
0 |
| 1/4
cup carrots |
12 |
0 |
| 1/3
cup tomatoes |
15 |
0 |
| 1/3
cup green peas |
40 |
0 |
| 1/4
cup chopped egg |
53 |
4 |
| 1 oz.
shredded cheddar cheese |
114 |
9 |
| 1/3
cup artichoke hearts |
30 |
0 |
| 1/3
cup three-bean salad |
42 |
3 |
| 1/4
cup pasta salad |
68 |
4 |
| 2
tsp. sunflower seeds |
31 |
3 |
| 2
tbsp. "lite" Italian dressing |
18 |
2 |
| 2
tbsp. "lite" French dressing |
63 |
3 |
| Totals |
535 |
28 |
*Nutrition information is based on estimates, not an precise nutrient
analysis.
Hope Warshaw, M.M.Sc., R.D., C.D. |
