How many calories in a salad? Eating salad is a healthy way to enjoy your meal without having to worry about fats and calories. Depending on the specific salad recipe, you can also get vitamins and minerals since salad is very nutritious. In choosing the best salad without too many calories and carbs, it helps to know the calorie count. The calorie content would depend on the specific kind of recipe that you want to use.
How Many Calories in a Salad – Nutrition Facts
When it comes to eating salad and the calorie content, it usually depends on the specific recipe that you prepare. There are actually different kinds of salad depending on your preferences.
For instance, you may want to have a spring onion salad or a pickled onion salad. There are some people who want to add other ingredients like chicken, meat, etc.
There are different kinds of salad and each recipe has its calorie count.
For instance, if you want to have a cucumber salad, you can expect 1 calorie and 0.2 carbohydrates with low fat.
If you are into coleslaw salad, you can expect a higher calorie count with 79 calories, 2.6 carbohydrates and 1.1g protein.
What is nice about eating salad is the you get to choose the different ingredients that you can add. For every salad recipe, it contains different vitamins and minerals and other nutrients depending on the kind of salad.
Since you’ll be including a lot of green vegetables, you can enjoy and have the following nutrients which are included in salads: iron, potassium, B vitamins, and calcium.
Apart from these vitamins and minerals, vegetables are also known to be the best sources of insoluble fiber. This is important, especially if you want to have a healthy digestive system. If you want, you can also add beans, seeds and nuts for you to have a low cholesterol salad that will make sure that your blood sugar is balanced.
In a daily diet, health experts suggest that men should have 38 grams of fiber in their diet while women should have 25 grams of fiber. Aside from insoluble fiber, salad is also known to have antioxidant properties.
There are specific recipes wherein the ingredients have the necessary vitamins that you need, like vitamin A and vitamin C, which are great antioxidants.
If you want to have 93% of the recommended intake of vitamin A, you might want to add 1 cup of spinach or a green leaf lettuce.
With carrots, you get to have more than a hundred percent of the daily intake needed for your vitamin A. Other vegetables that can also give you antioxidant properties include broccoli, tomatoes, and pepper.
Few people are aware that salad also contains protein. When you go for green, leafy vegetables, you get to have a meal that is a big source of protein.
It actually depends on the kind of salad that you want to create if you add a low fat cheese or chicken to your salad.
For every handful of meat or poultry that you included in your salad recipe, you get to have an average of 20 grams of protein intake.
How Many Calories are in Chicken Salad
Who says that your salad has to include just vegetables?
Among one of the most favorite recipes is the chicken salad, wherein you combine chicken along with other green, leafy vegetables.
A chicken salad contains either one cup of chicken or turkey that has about 400 calories.
In eating this meal, you get to have a rich source of protein and other vitamins that are found in the vegetables.
How Many Calories are in Potato Salad
Potato salad will always be one of the favorite salads. And with this recipe, you can expect about 358 calories with 20.5 grams of total fat, 2.3 grams of dietary fiber, 6.7 grams of protein, 47.5 milligrams of calcium and 635 milligrams of potassium.
Based on the nutrition facts, there is no doubt that potato salad is not just a delicious salad recipe but it can also give you much-needed nutrients.
How Many Calories are in a Tuna Salad
When you add delicious tuna to your salad recipe, you have a tuna salad. This particular recipe contains various nutrients compared to other salad recipes.
In eating a tuna salad, you get to have a total calorie count of 383, 19 grams of total fat and 27 milligrams of cholesterol.
In terms of the nutritional content, you get to have 4% of your daily vitamin A, 8% vitamin C, 11% iron, 3% of calcium and 32.9 grams of protein.
How Many Calories are in Egg Salad
Adding egg to your recipe can definitely give you a very delicious salad. Egg salad is a good recipe and is also considered to be one of the most preferred types.
As for the nutrition summary, egg salad has 706 calories, 67.18 grams of fat, 4.20 grams of carbohydrates, and 20.42 grams of protein.
When you look at the nutrition facts, you can see that egg salad has a higher calorie count and fat content compared to other types of salad. The reason behind this is that eggs with mayonnaise increase the overall fat content and salad recipe.
By just having one whole egg, you already get to have 4.8 grams of fat, half of which is saturated fat. Mayonnaise gives you 10 grams of fat, but if you use a light mayonnaise you can just have 5 grams of fat.