Estimate the total calories in your custom salad based on common ingredients.
Salad Builder
Nutritional Estimate
Total Calories0kcal
Tip: A high-calorie salad isn't necessarily bad if it's full of proteins and healthy fats like nuts and avocado!
Overview
Salads can range from zero-calorie 'rabbit food' to nutrient-dense meals. This calculator helps you see where the calories are coming from—often it's the dressing!
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Pro Tips
Keep dressings on the side to control portions; a single tablespoon of Caesar dressing can have 80+ calories.
Load up on 'free' veggies like cucumber and bell peppers to add volume without calories.
Add protein like chickpeas or grilled chicken to stay full longer.
Careful with 'salad toppers' like croutons and glazed nuts—they are calorie-dense!
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Fun Facts
"The word 'salad' comes from the Latin 'sal' (salt), because the Romans used to season their greens with brine-calculator."
"Iceberg lettuce is about 96% water."
"Adding healthy fats like avocado or olive oil helps your body absorb fat-soluble vitamins (A, D, E, K) from the greens."
"The Caesar salad was invented in Mexico, not Italy."
