Skip Nav
Beginner Fitness Tips
The 5 Worst Mistakes I Made as a New Runner and How You Can Learn From Them
Healthy Recipes
77 Snacks to Satisfy Hunger, All Under 150 Calories
Shay Mitchell
Shay Mitchell's Secret to Looking Fit? This Insane Gym Routine

Calories in Salad Proteins

Salad Secrets: All Protein Toppings Are Not Created Equal

A salad is one of the healthiest meals you can stick a fork in when you're trying to slim down, but not if your bowl of healthy greens is topped with tons of calorie-laden toppings. While it's a wise idea to add a protein to a salad to help fill you up and sustain energy, you want to be mindful of how many calories it's adding to your meal. Check out the chart below to see how they all add up.

Protein Source Calories Total Fat (g) Fiber (g) Protein (g)
1/8 cup sliced almonds 80 7 1.5 3
1 slice bacon, chopped 46 3.6 0 3.1
1/2 cup shelled edamame 100 3 4 8
1 hard-boiled egg 78 5.3 0 6.3
3 oz. grilled chicken 100 1.5 0 19
Homemade low-cal chicken salad 139 4.4 .3 19.6

Keep reading to see the calories in chickpeas, feta, and walnuts.

Protein Source Calories Total Fat (g) Fiber (g) Protein (g)
1/2 cup chickpeas 130 1 5 7
1 oz. blue cheese 100 8.1 0 6.1
1 oz. cheddar cheese 114 9.4 0 7.4
1 oz. chèvre (goat cheese) 80 6 0 5
1/4 cup low-fat cottage cheese 41 .6 0 7
1 oz. feta 75 6 0 4
1 oz. bite-size mozzarella balls 79 6.6 0 4.6
1 tbsp. flaxseeds 55 4 2.5 2
1/2 cup cooked quinoa 111 1.8 2.6 4.1
3 oz. flavored seitan 130 0 3 24
5 large shrimp 27 .3 0 5.8
1 tbsp. sunflower seeds 47 4 .7 1.5
Homemade tabbouleh 137 9 4.1 3
3 oz. flavored tempeh 160 8 6 12
3 oz. baked tofu 149 7.5 0 16.4
1/2 cup canned tuna 89 .6 0 19.6
1/2 oz. walnuts (7 halves) 93 9.2 .9 2.2

Source: Flickr user rusvaplauke

Around The Web
Join The Conversation
Unhealthy Foods That Seem Healthy
Healthy Vegan Fast Food Options
What Is the 80/20 Rule?
Nutritionist-Recommended Healthiest Breads
Spring Foods For Weight Loss
High-Protein Snacks Under 150 Calories
100 Weight-Loss Tips

POPSUGAR, the #1 independent media and technology company for women. Where more than 75 million women go for original, inspirational content that feeds their passions and interests.

From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds