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Calories from various salads and dressings



During the summer season, a fresh meal rich in mineral salts is an ideal solution for not giving up taste without weighing down the body. Salad, a so-called dish in which vegetables (lettuce, tomatoes, carrots, celery, etc.) are mixed with one or more protein foods (chicken pieces, tuna, shrimp, etc.) and a part of vegetable fats (such as extra virgin olive oil, avocado, etc. ), it can be a low-calorie dish or a side dish which, however, can hide pitfalls if you combine high-calorie foods and condiments.

Salads: healthy and balanced food?

A salad with excessive ingredients, toppings, high-calorie sauces may not be the healthy and light dish that everyone thinks. Some combinations, in a bowl, total over 800 calories. If we think that an 80 gram plate of pasta with vegetables, or fish, or a risotto reaches 350-380 kcal.

Salads compared

Caesar salad

The Caesar salad, one of the most typical salads, is prepared with lettuce, diced grilled chicken (optional), flakes of Parmesan, croutons, and a dressing of Worcester sauce, extra virgin olive oil, lemon and pepper.

A portion of 100 grams of Caesar salad with 100 grams of chicken provides:

Pasta salad

Pasta salad is usually seasoned with very different ingredients, such as mozzarella, fresh vegetables such as tomatoes, cucumbers, olives, extra virgin olive oil, salt and pepper.

A 200g portion of pasta salad contains:

  • Calorie: 269
  • Proteins: 7.5 gr
  • Carbohydrates: 43 gr
  • Fat: 7.5 gr

Salad with boiled eggs, cooked ham and turkey

A rich but simple to prepare salad, typical of the Northern European tradition, which contains lettuce, cucumbers, pieces of edam cheese, tomatoes, hard-boiled eggs, diced cooked ham and turkey.

A 300g portion of this salad, with a balanced dose of vegetables, protein foods and fats, contains approximately:

  • Calorie: 371
  • Proteins: 15 gr
  • Carbohydrates: 8 gr
  • Fat: 31 gr

Greek salad

A truly typical dish of the Greek tradition, omnipresent in any local trattoria. Prepared with cucumbers, tomatoes, olives, peppers, red onion and feta, the typical Greek cheese, also suitable for those suffering from lactlose intolerance because it is naturally free. Usually this salad is dressed with extra virgin olive oil, red wine vinegar, garlic and lemon. In some cases Dijon mustard is also added.

A portion of approximately 320 g of Greek salad contains:

  • Calorie: 211
  • Proteins: 6 gr
  • Carbohydrates: 13 gr
  • Fat: 15 gr

Salad with eggs, bacon, avocado

In the United States it is known as Cobb salad, and is prepared with mixed lettuce, bacon, boiled eggs, chicken pieces, tomato and avocado. It is seasoned only with vinaigrette, but is often also accompanied by salt and topping. It is the most protein-rich of salads because it contains foods such as eggs and chicken. However, it is also the one with the highest fat content – animal and vegetable – due to the bacon and avocado.

A 200g portion contains:

  • Calorie: 290
  • Proteins: 16 gr
  • Carbohydrates: 5 gr
  • Fat: 23 gr

Salad with tuna and onion

Tuna salad is often prepared with mixed lettuce, tuna, onion, and mayonnaise. Also ideal for filling sandwiches, pita bread, or wraps. Tuna protein is fine, but mayonnaise (which can be avoided) increases the calories and fat.

A 250 gram portion of tuna and mayonnaise salad contains:

  • Calorie: 466
  • Proteins: 24 gr
  • Carbohydrates: 7 gr
  • Fat: 38 gr

Potato salad

Potato salad, very popular in Northern Europe and Scandinavian countries as a side dish to fish and meat dishes, is prepared with potatoes, mayonnaise, mustard, onion and aromatic herbs. A salad with a high carbohydrate content (high glycemic index) and little protein. Frankly not one of the best balanced preparations among salads.

A 280g portion of potato salad contains:

  • Calorie: 462
  • Proteins: 4 gr
  • Carbohydrates: 43 gr
  • Fat: 31 gr

If you add these ingredients…

By adding these ingredients to the salad, you will increase your calorie, protein and lipid intake. In caloric terms, for example:

  • Avocado: 234 calorie per 150 gr
  • Sunflower seeds: 165 calories per 30 g
  • Almonds: 164 calories per 30 g
  • Bacon: 170 calorie per 35 gr
  • Parmesan flakes: 120 calories per 30 g
  • Emmenthal: 110 calorie per 30 gr
  • Mozzarella: 140 calories per 50 gr

Healthy salads: ingredients to give priority to

When preparing a summer salad, simple and tasty and above all well balanced in nutrients, it is better to favor vegetables such as chicory, endive and escarole which purify the kidneys, intestines and liver, stimulating diuresis. Fennel and white celery help drain and are rich in vitamins. Also make room for cucumbers, tomatoes and carrots, rich in vitamins C. Vegetables provide a good mineral content with a reduced calorie content.

As for the condiments, opt for a classic extra virgin olive oil, to which add: lemon, lime – juice and zest – oil seeds such as sesame, sunflower, pumpkin, flax, or dried fruit (without abundant) such as walnuts and almonds.

These are the tastiest salad dressings.

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