Salad Calories Calculator
Build nutritious salads with confidence—calculate calories, protein, carbs, and fats per serving.
Lettuce, spinach, kale—loosely packed cups.
Tomatoes, cucumbers, peppers, onions, etc.
Chicken, tofu, beans—use cooked weight.
Sliced almonds, sunflower seeds, etc.
Crumble or shredded cheese.
Oil-based dressings average ~80 cal per tablespoon.
Quinoa, farro, couscous, pasta, etc.
Total calories
1117 cal
559 cal per serving (2 servings)
Macro highlights
Protein 45 g · Fat 44 g · Carbs ~91 g
Calorie breakdown
- Greens: 60 cal (5%)
- Vegetables: 105 cal (9%)
- Protein: 252 cal (23%)
- Nuts / seeds: 100 cal (9%)
- Cheese: 80 cal (7%)
- Dressing: 320 cal (29%)
- Grains: 200 cal (18%)
Tweaking tips
- Lighten it up: halve nuts & dressing to cut ~260 calories from the batch.
- Boost protein: add boiled eggs or chickpeas—roughly 70 cal and 6 g protein per egg.
- Increase fiber: add roasted sweet potatoes or additional veggies to bulk volume with minimal calories.
How to Use This Calculator
Count ingredients
Measure greens in cups, protein in grams, toppings in tablespoons for consistent tracking.
Adjust to taste
Plug in more or less dressing, cheese, or grains to see the calorie impact immediately.
Review per-serving macros
Use the breakdown to hit meal prep goals, hit macro targets, or balance your plate with sides.
Formula
Calories per ingredient = quantity × calorie factor
Per-serving calories = Total calories ÷ servings
Example: 6 cups greens (60 cal) + 180 g chicken (252 cal) + dressing & toppings (480 cal) = 792 cal total → 396 cal per serving (2 servings).
Tip: For precise macros, weigh ingredients and adjust calorie factors based on specific products.
Full Description
Salads can range from light starters to full meals. This calculator makes nutrition transparent by converting your chosen ingredients into calories and macros. It’s ideal for meal prep, macro tracking, or balancing restaurant salads with extra toppings.
Customize the calorie factors for your ingredients by referencing product labels or USDA database values. Combine the calculator with a kitchen scale for precise tracking.
Frequently Asked Questions
How accurate are the calorie factors?
They’re averages. Adjust using nutrition labels for exact brands (e.g., light dressings or reduced-fat cheese).
Can I include croutons or bacon?
Yes—add to grains (bread-based toppings) or nuts (crispy toppings). Each tablespoon adds ~35–45 calories.
How do I track oil-based dressings?
Most are ~80–120 calories per tablespoon. Measure with a spoon for accuracy.
What about fruit add-ins?
Count dried fruit under nuts (similar calories) and fresh fruit under vegetables for quick estimates.