An avocado salad is a healthy and nutritious meal that is full of good fats, fiber, vitamins and minerals. Avocados are known as a superfood and contain many health benefits. When making an avocado salad, the calorie count will depend on the ingredients used in the salad. By choosing low calorie ingredients to pair with the avocado, you can create a salad that is high in nutrients but still low in calories.
Calories In Avocados
Avocados are relatively high in calories compared to other fruits and vegetables. One medium sized avocado (around 200g) contains approximately:
- Calories: 322
- Total Fat: 29 grams
- Saturated Fat: 4 grams
- Monounsaturated Fat: 12 grams
- Polyunsaturated Fat: 2 grams
- Protein: 4 grams
- Carbohydrates: 17 grams
- Fiber: 13 grams
The majority of calories in avocado comes from fat. However, avocado contains mostly monounsaturated fats which are healthy fats that can help reduce inflammation and cholesterol levels in the body. The high fiber and fat content in avocados means they are very nutritious and filling.
Calories In Avocado Salad Ingredients
The calories in an avocado salad will depend on the ingredients used to make the full salad. Some common ingredients found in avocado salads and their calorie counts include:
Greens
- Romaine lettuce (1 cup chopped) – 8 calories
- Spinach (1 cup raw) – 7 calories
- Kale (1 cup raw) – 8 calories
- Arugula (1 cup raw) – 5 calories
Using lettuce or greens as the base for your salad adds very few calories. Loading up on nutrient-dense greens will maximize nutrition.
Vegetables
- Tomatoes (1 cup chopped) – 32 calories
- Cucumber (1 cup sliced) – 16 calories
- Carrots (1 cup sliced) – 50 calories
- Red onion (1/2 cup sliced) – 40 calories
- Bell pepper (1 cup chopped) – 30 calories
Adding in an assortment of vegetables boosts the fiber content and adds important vitamins and minerals. Vegetables are very low in calories, so you can add multiple types without many extra calories.
Protein
- Chicken breast (3 oz cooked) – 110 calories
- Salmon (3 oz cooked) – 175 calories
- Tuna (3 oz) – 120 calories
- Chickpeas (1/2 cup) – 110 calories
- Black beans (1/2 cup) – 120 calories
- Tofu (1/2 cup) – 90 calories
Adding some protein helps keep you feeling full. Protein options like beans, chicken, tofu or salmon can range from 90 to 175 calories for a 3-6 oz portion.
Healthy Fats
- Avocado (1/2 medium) – 161 calories
- Extra virgin olive oil (1 Tbsp) – 120 calories
- Nuts like walnuts, almonds, pecans (1 oz) – 170-190 calories
- Seeds like pumpkin, sunflower (1 oz) – 150-160 calories
The healthy fats found in avocado, olive oil, nuts and seeds add calories but also have many health benefits. They help with nutrient absorption, reduce inflammation, balance hormones and more.
Dressings
- Oil and vinegar (2 Tbsp) – 90 calories
- Balsamic vinaigrette (2 Tbsp) – 70 calories
- Lemon juice (1 Tbsp) – 4 calories
Making your own salad dressing with heart-healthy oil and vinegar or lemon juice is the lowest calorie option. Store-bought dressings can range widely in calories depending on the type.
How To Make A Low Calorie Avocado Salad
Here are some tips to keep your avocado salad lower in calories:
- Use greens like lettuce, kale or spinach as the base.
- Add plenty of non-starchy vegetables like tomatoes, cucumbers, peppers, onions.
- Include a lean protein like chicken, salmon, beans or tofu.
- Use just half an avocado to keep calories moderate.
- Drizzle with olive oil and lemon juice instead of creamy dressings.
- Limit high calorie add-ons like cheese, bacon, croutons, dried fruit.
- Use just a sprinkling of nuts or seeds instead of large portions.
This creates an overall balanced meal that is high in nutrients but not excessive in calories.
Nutrition Benefits Of Avocado Salad
Some of the top nutrients you get from an avocado salad include:
Healthy Fats
The monounsaturated fats from the avocado, olive oil, nuts and seeds help reduce inflammation and balance hormones. These fats also help with nutrient absorption.
Fiber
With greens, vegetables and avocado, this salad provides a big dose of fiber to promote fullness, gut health and heart health.
Vitamins & Minerals
The assortment of produce provides many nutrients like vitamins A, C, K, potassium, folate and more. These support immune function, bone health and cellular function.
Phytonutrients
Phytonutrients like carotenoids found in colorful vegetables act as antioxidants to prevent disease and promote health.
Protein
Lean protein sources help sustain energy, build muscle and contribute to satiety.
| Ingredient | Calories |
|---|---|
| Romaine lettuce (3 cups chopped) | 24 |
| Tomatoes (1 cup chopped) | 32 |
| Carrots (1/2 cup sliced) | 25 |
| Cucumber (1 cup sliced) | 16 |
| Red onion (1/4 cup sliced) | 20 |
| Avocado (1/2 medium) | 161 |
| Chicken breast (3 oz cooked, shredded) | 110 |
| Olive oil (1 Tbsp) | 120 |
| Lemon Juice (1 Tbsp) | 4 |
| Total: | 512 |
This sample avocado salad with lean protein provides a balance of nutrition without excess calories as long as reasonable portions are used. Switching up the ingredients and amounts can lead to further calorie modifications.
Low Calorie Avocado Salad Recipe
Here is a delicious low calorie avocado salad recipe to try:
Ingredients
- 3 cups chopped romaine lettuce
- 1 cup diced tomatoes
- 1/2 cup sliced cucumber
- 1/4 cup thinly sliced red onion
- 1/2 medium avocado, sliced
- 3 ounces cooked chicken breast, shredded
- 1 tablespoon extra virgin olive oil
- 1 tablespoon fresh lemon juice
- Salt and pepper to taste
Instructions
- In a large salad bowl, combine the romaine lettuce, tomatoes, cucumber and red onion.
- Add in the sliced avocado and shredded chicken breast.
- Drizzle the olive oil and lemon juice over the top.
- Season with salt and pepper to taste.
- Toss the salad gently to coat everything evenly.
Tips:
- To boost protein, you can add in chickpeas, black beans, tofu or another protein source.
- Top with a small sprinkle of seeds or nuts for crunch.
- Add diced bell pepper or your other favorite veggies.
This avocado chicken salad provides around 500 calories in a meal packed with nutrition to fuel your day!
How Many Calories In Restaurant Avocado Salad
If dining out and ordering an avocado salad from a restaurant, be aware that calories can vary greatly depending on:
- Portion size – Large restaurant salads may contain 2-3 servings
- Added ingredients – Bacon, cheese, croutons, dried fruit and creamy dressings add calories
- Preparation method – Fried or breaded chicken versus grilled increases calories
Some examples of restaurant avocado salad calories include:
- Chipotle Chicken Avocado Salad (no dressing) – 475 calories
- Panera Fuji Apple Chicken Salad (avocado, dressing) – 760 calories
- Cheesecake Factory Thai Crunch Salad (fried chicken) – 1,000 calories
- California Pizza Kitchen Thai Crunch Salad (crispy chicken) – 1,250 calories
To keep your restaurant avocado salad lower in calories:
- Opt for grilled chicken, tofu or no protein
- Ask for light dressing on the side
- Request no cheese, croutons, tortilla strips
- Order a half or small size
This will allow you to enjoy the salad while reducing the calorie count.
Conclusion
Avocado salads can be a very nutritious meal when you focus on lean proteins, lots of veggies and healthy fats. A homemade avocado salad with reasonable portions provides around 500 calories. Restaurant avocado salads with fried proteins, bacon, cheese and heavy dressings can contain over 1,000 calories. To maximize nutrition while controlling calories, build your own salad with fresh ingredients and healthy add-ons. This allows you to take advantage of all the benefits that avocados provide.
