Salad Calories: 28 Salads Compared

Summarize with: ChatGPT Claude AI Mode Perplexity

Lowest-calorie salads: Green Salad, 15 calories (1 cup mixed green salad, 85 g). Most protein: Greek Yogurt Chicken Salad, 33 g (1 cup, 245 g).

We have nutrition pages for 28 salads. Per serving they run from 15 calories for Green Salad (1 cup mixed green salad, 85 g) to 320 calories for Trader Joe's Greek Chicken Salad (1 pack, ready-meal serving). Each row links to the full page for that item.

Lowest calories15calGreen SaladHighest calories320calTrader Joe's Greek Chicken SaladMost protein33gGreek Yogurt Chicken Salad

Green Salad1 cup mixed green salad (85 g)15calProtein 1.2 g · Carbs 3 g · Fat 0.2 gCucumber Salad1 cup cucumber salad (100 g)16calProtein 0.8 g · Carbs 3.6 g · Fat 0.1 gKachumber Salad100 g16calProtein 0.7 g · Carbs 3.5 g · Fat 0.2 gFresh Vegetable Salad1 cup fresh vegetables (100 g)25calProtein 1.5 g · Carbs 5 g · Fat 0.2 gSalad100 g30calProtein 2 g · Carbs 6 g · Fat 0.3 gOnion Salad1 small bowl (80 g)32calProtein 0.9 g · Carbs 7.4 g · Fat 0.1 gCarrot Salad1 cup shredded carrot salad (110 g)41calProtein 0.9 g · Carbs 9.6 g · Fat 0.2 gGreen Bean Salad1 cup green bean salad (125 g)44calProtein 2.4 g · Carbs 10 g · Fat 0.1 gBeetroot Salad100 g45calProtein 2.1 g · Carbs 8 g · Fat 0.9 gCarrot & Cucumber Salad1 cup salad (200 g)65calProtein 2 g · Carbs 12 g · Fat 0.8 gIceberg Lettuce Salad1 serving (about 150 g with dressing)80calProtein 1 g · Carbs 4 g · Fat 7 gTomato Salad1 cup (150 g) with olive oil dressing80calProtein 2 g · Carbs 8 g · Fat 5 gSprouted Moong Salad100 g90calProtein 7 g · Carbs 14 g · Fat 0.5 gViral Cucumber Salad Logans1 bowl (200 g)90calProtein 2 g · Carbs 9 g · Fat 5 gCannellini Bean Salad100 g120calProtein 7 g · Carbs 21 g · Fat 0.5 gCarrot Ribbon Salad1 serving (about 150 g)120calProtein 2 g · Carbs 12 g · Fat 8 gSom Tam1 serving (200 g)120calProtein 3 g · Carbs 22 g · Fat 3 gTesco Chopped Sweet Kale Salad Kit½ pack (115 g)128calProtein 4.4 g · Carbs 15.7 g · Fat 4.6 gGrilled Chicken Salad100 g140calProtein 22 g · Carbs 6 g · Fat 4 gWinter Vegetable Salad1 serving (250 g)150calProtein 7 g · Carbs 25 g · Fat 8 gTesco Chopped Asian Soy & Miso Salad Kit½ pack (147.5 g)152calProtein 7.3 g · Carbs 13.8 g · Fat 6.5 gBeetroot Paneer Salad1 cup mixed salad with paneer (200 g)180calProtein 18 g · Carbs 15 g · Fat 6.5 gPaneer Dill Salad100 g180calProtein 12 g · Carbs 8 g · Fat 11 gArugula Salad with Feta1 cup serving (120 g with 30 g feta)185calProtein 8.4 g · Carbs 5.2 g · Fat 14.6 gTesco Chopped Caesar Salad Kit½ pack (130 g)229calProtein 5.1 g · Carbs 8.4 g · Fat 19 gGreek Yogurt Chicken Salad1 cup (245 g)290calProtein 33 g · Carbs 9 g · Fat 9 gFattoush Salad1 cup (200 g)316calProtein 4.7 g · Carbs 30 g · Fat 20 gTrader Joe's Greek Chicken Salad1 pack (ready-meal serving)320calProtein 22 g · Carbs 14 g · Fat 18 g

Salad calories per serving

These 21 rows are per serving, piece or pack. The serving is in the second column, so compare two rows only when the weights match.

Item	Serving	Calories	Protein	Carbs	Fat
Green Salad	1 cup mixed green salad (85 g)	15	1.2 g	3 g	0.2 g
Cucumber Salad	1 cup cucumber salad (100 g)	16	0.8 g	3.6 g	0.1 g
Fresh Vegetable Salad	1 cup fresh vegetables (100 g)	25	1.5 g	5 g	0.2 g
Onion Salad	1 small bowl (80 g)	32	0.9 g	7.4 g	0.1 g
Carrot Salad	1 cup shredded carrot salad (110 g)	41	0.9 g	9.6 g	0.2 g
Green Bean Salad	1 cup green bean salad (125 g)	44	2.4 g	10 g	0.1 g
Carrot & Cucumber Salad	1 cup salad (200 g)	65	2 g	12 g	0.8 g
Iceberg Lettuce Salad	1 serving (about 150 g with dressing)	80	1 g	4 g	7 g
Tomato Salad	1 cup (150 g) with olive oil dressing	80	2 g	8 g	5 g
Viral Cucumber Salad Logans	1 bowl (200 g)	90	2 g	9 g	5 g
Carrot Ribbon Salad	1 serving (about 150 g)	120	2 g	12 g	8 g
Som Tam	1 serving (200 g)	120	3 g	22 g	3 g
Tesco Chopped Sweet Kale Salad Kit	½ pack (115 g)	128	4.4 g	15.7 g	4.6 g
Winter Vegetable Salad	1 serving (250 g)	150	7 g	25 g	8 g
Tesco Chopped Asian Soy & Miso Salad Kit	½ pack (147.5 g)	152	7.3 g	13.8 g	6.5 g
Beetroot Paneer Salad	1 cup mixed salad with paneer (200 g)	180	18 g	15 g	6.5 g
Arugula Salad with Feta	1 cup serving (120 g with 30 g feta)	185	8.4 g	5.2 g	14.6 g
Tesco Chopped Caesar Salad Kit	½ pack (130 g)	229	5.1 g	8.4 g	19 g
Greek Yogurt Chicken Salad	1 cup (245 g)	290	33 g	9 g	9 g
Fattoush Salad	1 cup (200 g)	316	4.7 g	30 g	20 g
Trader Joe's Greek Chicken Salad	1 pack (ready-meal serving)	320	22 g	14 g	18 g

Salad calories per 100 g

These 7 rows are all per 100 g, so they compare directly.

Item	Serving	Calories	Protein	Carbs	Fat
Kachumber Salad	100 g	16	0.7 g	3.5 g	0.2 g
Salad	100 g	30	2 g	6 g	0.3 g
Beetroot Salad	100 g	45	2.1 g	8 g	0.9 g
Sprouted Moong Salad	100 g	90	7 g	14 g	0.5 g
Cannellini Bean Salad	100 g	120	7 g	21 g	0.5 g
Grilled Chicken Salad	100 g	140	22 g	6 g	4 g
Paneer Dill Salad	100 g	180	12 g	8 g	11 g

To log a home-cooked plate, take a photo of it in NutriScan. The app names the food, estimates the portion and records the calories, protein, carbs and fat against your day. The free plan includes 5 photo scans a week. NutriScan has 150k+ downloads and a 4.6 star rating.

Log this food

Lowest calorie salads per serving

1. Green Salad: 15 calories, 1.2 g protein, per 1 cup mixed green salad (85 g)
2. Cucumber Salad: 16 calories, 0.8 g protein, per 1 cup cucumber salad (100 g)
3. Fresh Vegetable Salad: 25 calories, 1.5 g protein, per 1 cup fresh vegetables (100 g)
4. Onion Salad: 32 calories, 0.9 g protein, per 1 small bowl (80 g)
5. Carrot Salad: 41 calories, 0.9 g protein, per 1 cup shredded carrot salad (110 g)

Highest protein salads per serving

1. Greek Yogurt Chicken Salad: 33 g protein, 290 calories, per 1 cup (245 g)
2. Trader Joe's Greek Chicken Salad: 22 g protein, 320 calories, per 1 pack (ready-meal serving)
3. Beetroot Paneer Salad: 18 g protein, 180 calories, per 1 cup mixed salad with paneer (200 g)
4. Arugula Salad with Feta: 8.4 g protein, 185 calories, per 1 cup serving (120 g with 30 g feta)
5. Tesco Chopped Asian Soy & Miso Salad Kit: 7.3 g protein, 152 calories, per ½ pack (147.5 g)

Frequently Asked Questions

How many calories are in salad?

100 g of salad has 30 calories, with 2 g of protein, 6 g of carbs and 0.3 g of fat.

How many calories are in grilled chicken salad?

100 g of grilled chicken salad has 140 calories, with 22 g of protein, 6 g of carbs and 4 g of fat.

How many calories are in cucumber salad?

A serving of cucumber salad (1 cup cucumber salad, 100 g) has 16 calories, with 0.8 g of protein, 3.6 g of carbs and 0.1 g of fat.

How many calories are in som tam?

A serving of som tam (1 serving, 200 g) has 120 calories, with 3 g of protein, 22 g of carbs and 3 g of fat.

Which of these salads is lowest in calories?

Counting the 21 rows listed per serving, the lowest in this chart are Green Salad at 15 calories (1 cup mixed green salad, 85 g), Cucumber Salad at 16 calories (1 cup cucumber salad, 100 g) and Fresh Vegetable Salad at 25 calories (1 cup fresh vegetables, 100 g).

Which of these salads has the most protein?

Greek Yogurt Chicken Salad has the most protein in this chart at 33 g per serving (1 cup, 245 g), with 290 calories.

More calorie charts

Compare other groups the same way: rice calories, paneer dishes, chicken calories by cut, egg dishes, cheese by type, dal and lentils, pasta and noodles, roti and paratha, potato dishes, beans and chickpeas, burgers. For a single food, search the full calories and nutrition index, or work out your daily target with the calorie calculator.