Salad Calories Calculator (2024)

Omni's salad calories calculator is a calorie counter that adds up the calories of your salad ingredients. Hence, you will make informed decisions on the number of calories in your salad meal. Whether you're monitoring how many calories per meal you take because you're building muscles 💪, managing your weight 💃, or just needing a side dish to enjoy with your cooking 🍽, you'll probably consider a salad meal 🥗.

But with many types of salad ingredients ranging from fruits and vegetables to even some small-shaped pasta, toppings, and dressings, the calorie contents of salad ingredients and their combinations can differ significantly. The salad calories calculator helps you find the best combination of salad ingredients as a salad calories counter for your health goals.

If you're interested in growing your food or going vegan 🌿, make sure to check out the plant spacing calculator and our plant population calculator for your garden or farm field planning. After reading this article and using the salad calories calculator, you will be able to find out how many calories are in a Caesar salad or make an informed estimate of how many calories are in a chicken salad.

A good salad is about mixing the correct number of veggies 🥕, fruits 🍒, and protein sources 🍗; ingredients that provide all the nutrients you need to stay fit.

However, calories in many popular ingredients may go unreported, making it challenging to track your calorie intake if you want to lose or maintain a healthy weight. Based on nutritional information for some salad ingredients in a serving, the salad calories calculator estimates the calorific value of your meal, whether it's homemade or from a restaurant.

With this salad calories calculator, you can evaluate the calories, fat, carbohydrates, and protein in your salad by selecting from a vast list of ingredients. You can create a salad recipe list with an estimated calorie content per ingredient for your salad appetizer, accompaniment, main dish, or dessert.

Like all Omni tools, the salad calories calculator is simple to use. So don't get overwhelmed by the long list of salad ingredients. There is a method to the ingredients list 🤓.

The salad ingredients are sorted into four main categories: Lettuce, Choppings, Proteins, and Dressings. Each category has its list for you to choose from.

1. The first category is a list of the all-important salad greens – particularly Lettuce such as Kale, Romaine, Iceberg, and Spinach which often get used in the salad raw.

2. Next category is the Salad Choppings 🥓 – a list comprised of ingredients arranged alphabetically from Anchovies to Tortilla strips. The following items in the category are:

• Grains 🌾 – Couscous and quinoa;
• Cheeses 🧀 – Blue cheese crumbles to shaved parmesan; and
• Nuts & seeds 🥜 – Almonds to sunflower seeds.

4. The next set of ingredients are in the Proteins 🍗 category – including garlic-herb shrimp, turkey, ham, and chicken salad.

5. Finally, you can select salad Dressings 🥗, including low-calorie dressings such as apple cider vinaigrette to fat-free Caesar salad, reduced-calorie ranch, and oil and vinegar.

All you have to do is:

1. Select the type of ingredient you're using for your salad meal.
2. Input the number of the selected ingredient.
3. Add more ingredients until you have your desired combination of ingredients.
4. The number of calories and nutrient content of fat, carbohydrates, and proteins in the salad meal will update with each selection in the nutritional table.

You can calculate how many calories in a chicken salad, Caesar salad, or any other type of salad recipe using the following steps:

1. Make a list of the salad ingredients.
2. Each salad ingredient has a specific calorific value per serving. Get the calorie content of each ingredient in the recipe.
3. Sum up the calories in each ingredient.
4. When using the salad calorie calculator, you only have to input the number of servings of the ingredient. The total calorific value is summed for you in the nutritional table.

To use the salad calories calculator:

1. Select the type of ingredient you're using for your salad meal.
2. Input the number of the selected ingredient.
3. Add more ingredients until you have your desired combination of ingredients.
4. The number of calories and nutrient content of fat, carbohydrates, and proteins in the salad meal will update with each selection in the Nutritional table.