Quick Answer
The number of calories in a mixed green salad with vegetables can vary greatly depending on the specific ingredients used, the amounts of each, and any dressings or other additions. However, a typical mixed green salad with a variety of raw vegetables contains around 100-300 calories per serving. The vegetables themselves are very low calorie, while ingredients like cheese, nuts, seeds, croutons, and dressing can significantly increase the calorie count.
Calculating Calories in a Mixed Green Salad
To get a more accurate idea of the calories in your particular mixed green salad, you’ll need to look at the calories for each individual ingredient and add them up. Here are some standard salad ingredients and their calorie counts:
Leafy Greens
– Romaine lettuce: 8 calories per cup
– Spinach: 7 calories per cup
– Mixed greens: 10 calories per cup
– Kale: 8 calories per cup
– Arugula: 5 calories per cup
The base of greens in your salad will likely be around 5-10 calories per cup depending on the type used. So for a 2 cup base of mixed greens, you’d have 20 calories.
Vegetables
– Tomatoes: 22 calories per cup
– Cucumbers: 16 calories per cup
– Carrots: 30 calories per cup
– Bell peppers: 30 calories per cup
– Broccoli: 31 calories per cup
– Cauliflower: 25 calories per cup
– Mushrooms: 15 calories per cup
– Onions: 46 calories per cup
– Corn: 132 calories per cup
A typical salad might have 1/2 cup each of 3-4 different vegetables. So 3/4 cup of vegetables at around 25 calories per cup would add about 75 calories to the salad.
Cheese
– Cheddar: 113 calories per ounce
– Feta: 75 calories per ounce
– Parmesan: 111 calories per ounce
– Mozzarella: 85 calories per ounce
– Goat: 75 calories per ounce
Cheese can add a lot of calories to a salad quickly. Just 2 ounces of cheddar cheese would add 226 calories.
Nuts & Seeds
– Almonds: 163 calories per ounce
– Walnuts: 183 calories per ounce
– Pecans: 196 calories per ounce
– Pumpkin seeds: 126 calories per ounce
– Sunflower seeds: 165 calories per ounce
Nuts and seeds contain high amounts of fat and calories for their small volume. An ounce of walnuts would already be over 180 additional calories.
Croutons
– Regular croutons: 60 calories per 1/2 cup
– Low-fat croutons: 30-40 calories per 1/2 cup
Croutons can be a nice crunch factor but add calories quickly. Just a 1/2 cup of regular croutons would be 60 extra calories.
Dressing
– Ranch: 73 calories per 2 Tbsp
– Blue cheese: 140 calories per 2 Tbsp
– Caesar: 73 calories per 2 Tbsp
– Balsamic vinaigrette: 45 calories per 2 Tbsp
– Italian: 60 calories per 2 Tbsp
– Oil and vinegar: 90 calories per 2 Tbsp
Salad dressings are one of the biggest calorie additions, with around 50-150 calories per 2 tablespoon serving depending on the type.
Nutrition Facts for a Typical Mixed Green Salad
Based on the information above, here are the nutrition facts for a typical mixed green salad with assorted vegetables, cheese, nuts, and dressing:
| Ingredient | Amount | Calories |
|---|---|---|
| Romaine lettuce | 2 cups | 16 |
| Spinach | 1 cup | 7 |
| Cherry tomatoes | 1 cup | 27 |
| Cucumbers | 1/2 cup | 8 |
| Carrots | 1/2 cup | 15 |
| Bell peppers | 1/2 cup | 15 |
| Parmesan cheese | 1 oz | 111 |
| Almonds | 1 oz | 163 |
| Balsamic dressing | 2 Tbsp | 45 |
| Total | 407 |
So this typical mixed salad ends up containing around 400 calories total. This will of course vary based on the specific amounts of each ingredient you use.
Ways to Reduce the Calories in a Mixed Green Salad
If you’re looking to lighten up your mixed green salad, here are some easy ways to reduce the calories:
- Use a low-calorie dressing like balsamic vinegar and oil rather than cream or cheese-based dressings.
- Limit high-calorie toppings like cheese, nuts, seeds, and croutons.
- Load up on non-starchy vegetables which provide volume and nutrients for minimal calories.
- Choose lighter salad greens like arugula, spinach, romaine, and mixed greens over iceberg lettuce.
- Avoid vegetable toppings that are higher in starch and calories like corn, peas, and beans.
- Skip any fried or crispy toppings like wonton strips, tortilla strips, or fried onions.
- Use a light sprinkling of nuts rather than a full ounce to cut those calories in half.
- Measure dressing carefully, no more than 2-4 tablespoons per entire salad.
Making some of these simple swaps and measurements can easily shave off 100 or more calories from your mixed green salad.
The Most Important Factors for Calories in Salad
When trying to figure out the calories in salad, these are the top factors to consider:
Dressing
The dressing alone can contribute 100-300 calories or more to a salad. Stick to a light vinegar-based dressing or limit to 1-2 tablespoons maximum of heavier dressings.
Nuts, Seeds, and Cheese
While nutritious, these salad toppers provide a big calorie punch for small amounts. Limit to just 1-2 tablespoons per salad.
Fried and Crispy Toppings
Croutons, tortilla strips,crispy wontons and other fried toppings quickly drive up the calories. Save these for special occasion salads only.
Starchy Vegetables
Corn, potatoes, beans, and peas are higher in starch and calories than leafy and non-starchy veggies.
Heavy Greens
Choosing lettuce varieties like romaine, spinach, and arugula over heavy iceberg lettuce reduces calories.
Exact Measurements
Measuring dressings and high-calorie toppings instead of estimating makes a big difference in calories.
Choosing the Healthiest Options to Reduce Calories
To maximize nutrition and minimize calories in your mixed salad, here are the healthiest ingredient choices:
Greens
Dark leafy greens like spinach, kale, arugula, and romaine provide fiber, vitamins, minerals, and antioxidants for few calories.
Non-Starchy Vegetables
Broccoli, carrots, tomatoes, cucumbers, bell peppers, mushrooms,etc. add nutrients and satisfaction.
Lean Protein
Chicken breast, salmon, tofu, eggs, beans or lentils will keep you full.
Nuts and Seeds
Sprinkled lightly, these provide healthy fats, fiber and vitamins.
Light Dressing
Lemon juice, vinegar, Dijon mustard all add lots of flavor for minimal calories.
Low Calorie Salad Dressing Options
To help keep your salad light, here are some delicious low-calorie dressing ideas:
Vinaigrettes
– 2 Tbsp Balsamic Vinegar + 1 Tbsp Olive Oil – 73 calories
– 2 Tbsp Rice Vinegar + 1 Tbsp Sesame Oil – 90 calories
– 2 Tbsp Red Wine Vinegar + 1 Tbsp Olive Oil – 73 calories
Greek Dressing
– 2 Tbsp Lemon Juice + 2 Tbsp Olive Oil + Herbs – 88 calories
Citrus Dressing
– 2 Tbsp Orange Juice + 1 Tbsp Olive Oil + 1 tsp Honey – 72 calories
tangy Tahini Dressing
– 1 Tbsp Tahini + 1 Tbsp Lemon Juice + 1 garlic clove – 32 calories
Green Goddess
– 1/4 Cup Plain Greek Yogurt + 1 Tbsp Lime Juice + Herbs – 23 calories
Apple Cider Vinaigrette
– 1 Tbsp Apple Cider Vinegar + 1 Tbsp Olive Oil + Dijon – 73 calories
So be mindful with dressing and you can keep those calories down without sacrificing flavor. Aim for a maximum of 2-4 tablespoons of lighter dressing for the whole salad.
Low Calorie Salad Topping Ideas
Rather than croutons, cheese, and other high-calorie toppings, try these flavorful low calorie salad topper ideas:
Crunchy Toppers
– 1 Tbsp sunflower seeds – 51 calories
– 2 Tbsp slivered almonds – 104 calories
– 1 Tbsp pumpkin seeds – 126 calories
– 3 cups popcorn – 60 calories
Savory Toppers
– 1 slice turkey bacon, crumbled – 15 calories
– 1 hard boiled egg, chopped – 80 calories
– 2 slices prosciutto, chopped – 50 calories
– 1/4 cup black beans – 55 calories
Fruity Toppers
– 1/4 cup blueberries – 42 calories
– 1/4 cup strawberries, sliced – 23 calories
– 1/4 cup apple, chopped – 28 calories
– 1/4 cup mango, diced – 37 calories
Crunchy Veggies
– 2 Tbsp jicama, sliced – 8 calories
– 1/4 cup radish, sliced – 4 calories
– 1/4 cup cucumber, sliced – 4 calories
– 2 Tbsp snap peas – 6 calories
Building the Perfect Low Calorie Salad
Follow these tips to create flavorful, satisfying mixed green salads that maximize nutrition without excess calories:
1. Start with a base of leafy greens
Choose a mix like spinach, arugula, romaine, kale. This provides volume, fiber and nutrients.
2. Add a rainbow of vegetables
Pile on the tomatoes, cucumbers, peppers, shredded carrots, broccoli, cauliflower, etc.
3. Include a lean protein
Try chopped hard boiled egg, beans, lentils, salmon or chicken breast for staying power.
4. Include a little healthy fat
Nuts, seeds, avocado. This enhances absorption of fat-soluble vitamins.
5. Top with herbs, spices and aromatics
Onion, garlic, lemon juice, fresh herbs amp up flavors.
6. Drizzle lightly with dressing
Stick to 1-2 Tbsp of oil and vinegar based dressings.
7. Finish with crunchy toppings
A small amount of croutons, toasted nuts or crunchy veggies.
Following this formula allows you to create diverse, delicious salads that keep calories in check while optimizing nutrition.
Sample Low Calorie Mixed Green Salad Recipes
Here are a few ideas for building flavorful mixed salads with around 200-300 calories:
Greek Salad
– 2 cups romaine lettuce – 16 calories
– 1/2 cup cucumber – 8 calories
– 1/2 cup cherry tomatoes – 18 calories
– 1/4 cup chickpeas – 55 calories
– 2 Tbsp feta cheese – 75 calories
– 2 Tbsp balsamic vinaigrette – 73 calories
– Total: 245 calories
Southwestern Salad
– 2 cups chopped romaine – 16 calories
– 1/2 bell pepper, sliced – 15 calories
– 1/2 cup black beans – 110 calories
– 1/4 cup corn – 33 calories
– 1 oz shredded cheddar – 113 calories
– 1 Tbsp ranch dressing – 35 calories
– Total: 322 calories
Asian Chicken Salad
– 2 cups mixed greens – 20 calories
– 1/2 cup shredded carrots – 25 calories
– 1/2 cup cucumber – 8 calories
– 2 oz grilled chicken – 70 calories
– 1 Tbsp sesame seeds – 88 calories
– 1 Tbsp rice vinegar – 5 calories
– Total: 216 calories
FAQs
What vegetables are lowest in calories for salad?
The vegetables lowest in calories for salads include cucumbers, tomatoes, mushrooms, spinach, lettuce, bell peppers, and broccoli. These all provide under 30 calories per cup.
What can I add to my salad for protein?
Good high protein, lower calorie salad topper options include chicken or turkey breast, salmon, tuna, eggs, beans or lentils, reduced-fat cheese, nuts or seeds, and Greek yogurt.
Is it better to use olive oil or a creamy dressing on salad?
For lowest calories, it’s better to use a simple oil and vinegar dressing like olive oil and balsamic. Most creamy dressings like ranch, blue cheese, Caesar, etc. have at least double the calories of a simple vinaigrette.
What are the most calorie-dense salad toppings I should limit?
The most calorie-dense salad toppings to limit include bacon, croutons, tortilla strips, cheese, nuts, seeds, dried fruit and creamy dressings. Adding these sparingly helps keep salad calories down.
Does lettuce type make a difference for salad calories?
Yes, lighter lettuces like spinach, arugula, and romaine tend to be lower in calories than heavier varieties like iceberg. For example, spinach has 7 calories per cup vs. iceberg which has 10 calories per cup.
The Bottom Line
When prepared thoughtfully using lower calorie ingredients, a mixed green salad with veggies can be a very low calorie meal while still providing tons of nutrition from all the vegetables. Focus on calorie-conscious swaps like lighter greens, non-starchy veggies, reduced-fat protein sources, and simple oil and vinegar dressings. Use small amounts of high-calorie additions like cheese, nuts, croutons and creamy dressings. With the right balance of ingredients, you can enjoy flavorful, satisfying salads for around 100-300 calories per serving.
