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Salad Calories Calculator

Created by Oghenekaro Elem
Reviewed by Wojciech Sas, PhD and Steven Wooding
Last updated: Jan 18, 2024

Omni's salad calories calculator is a calorie counter that adds up the calories of your salad ingredients. Hence, you will make informed decisions on the number of calories in your salad meal. Whether you're monitoring how many calories per meal you take because you're building muscles πŸ’ͺ, managing your weight πŸ’ƒ, or just needing a side dish to enjoy with your cooking 🍽, you'll probably consider a salad meal πŸ₯—.

But with many types of salad ingredients ranging from fruits and vegetables to even some small-shaped pasta, toppings, and dressings, the calorie contents of salad ingredients and their combinations can differ significantly. The salad calories calculator helps you find the best combination of salad ingredients as a salad calories counter for your health goals.

If you're interested in growing your food or going vegan 🌿, make sure to check out the plant spacing calculator and our plant population calculator for your garden or farm field planning. After reading this article and using the salad calories calculator, you will be able to find out how many calories are in a Caesar salad or make an informed estimate of how many calories are in a chicken salad.

The importance of knowing how to calculate calories in salad

A good salad is about mixing the correct number of veggies πŸ₯•, fruits πŸ’, and protein sources πŸ—; ingredients that provide all the nutrients you need to stay fit.

However, calories in many popular ingredients may go unreported, making it challenging to track your calorie intake if you want to lose or maintain a healthy weight. Based on nutritional information for some salad ingredients in a serving, the salad calories calculator estimates the calorific value of your meal, whether it's homemade or from a restaurant.

With this salad calories calculator, you can evaluate the calories, fat, carbohydrates, and protein in your salad by selecting from a vast list of ingredients. You can create a salad recipe list with an estimated calorie content per ingredient for your salad appetizer, accompaniment, main dish, or dessert.

πŸ’‘ Use this tool, in conjunction with our calorie intake calculator, to match your required daily calories whether you want to lose or gain weight.

How to use the Salad calories calculator?

Like all Omni tools, the salad calories calculator is simple to use. So don't get overwhelmed by the long list of salad ingredients. There is a method to the ingredients list πŸ€“.

The salad ingredients are sorted into four main categories: Lettuce, Choppings, Proteins, and Dressings. Each category has its list for you to choose from.

  1. The first category is a list of the all-important salad greens – particularly Lettuce such as Kale, Romaine, Iceberg, and Spinach which often get used in the salad raw.

  2. Next category is the Salad Choppings πŸ₯“ – a list comprised of ingredients arranged alphabetically from Anchovies to Tortilla strips. The following items in the category are:

  • Grains 🌾 – Couscous and quinoa;
  • Cheeses πŸ§€ – Blue cheese crumbles to shaved parmesan; and
  • Nuts & seeds πŸ₯œ – Almonds to sunflower seeds.
  1. The next set of ingredients are in the Proteins πŸ— category – including garlic-herb shrimp, turkey, ham, and chicken salad.

  2. Finally, you can select salad Dressings πŸ₯—, including low-calorie dressings such as apple cider vinaigrette to fat-free Caesar salad, reduced-calorie ranch, and oil and vinegar.

All you have to do is:

  1. Select the type of ingredient you're using for your salad meal.
  2. Input the number of the selected ingredient.
  3. Add more ingredients until you have your desired combination of ingredients.
  4. The number of calories and nutrient content of fat, carbohydrates, and proteins in the salad meal will update with each selection in the nutritional table.


How many calories are in a Chicken salad?

A chicken salad made with shredded chicken breasts has about 301 calories. Besides the chicken breasts, the mayonnaise sauce constitutes about 100 calories. If you're looking to cut down on calorie intake, you should consider using yogurt with a small amount of mayonnaise for your salad sauce.

How many calories are in a Caesar salad?

A traditional Caeser salad recipe with one large or two small romaine lettuce has 450 calories. It can serve two people with 225 calories each.

How many calories does a salad have?

Different salad recipes have different amounts of calories. They usually range between 300 and 500 calories per recipe. To estimate the number of calories in your salad recipe, select the ingredients that make it up in the salad calories calculator to get the total calories in your salad.

How many calories are in a salad with ranch dressing?

A salad with ranch dressing has approximately 645 calories. A salad recipe has about 500 calories, while according to the USDA Food Data Central, a ranch dressing can have up to 145 calories per serving.

How many calories are in a small salad?

A small salad has around 100 calories. It is a simple salad made with basic salad ingredients, one type of vegetable, protein source, and fruits in small quantities totaling about 100g.

How do I calculate calories in a salad?

You can calculate how many calories in a chicken salad, Caesar salad, or any other type of salad recipe using the following steps:

  1. Make a list of the salad ingredients.
  2. Each salad ingredient has a specific calorific value per serving. Get the calorie content of each ingredient in the recipe.
  3. Sum up the calories in each ingredient.
  4. When using the salad calorie calculator, you only have to input the number of servings of the ingredient. The total calorific value is summed for you in the nutritional table.

How do I use the salad calories calculator?

To use the salad calories calculator:

  1. Select the type of ingredient you're using for your salad meal.
  2. Input the number of the selected ingredient.
  3. Add more ingredients until you have your desired combination of ingredients.
  4. The number of calories and nutrient content of fat, carbohydrates, and proteins in the salad meal will update with each selection in the Nutritional table.
Oghenekaro Elem
Choose your salad ingredients and input amounts.
garlic-herb shrimp
apple cider vinaigrette
Nutrition information
NutrientsTotal amount
Fat0.0 g
Cholesterol0.0 mg
Sodium0.0 mg
Carbohydrates0.0 g
Fiber0.0 g
Sugars0.0 g
Protein0.0 g
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