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Calories in Salad Toppings

You'll Want to Read This Before Hitting the Salad Bar

If you're trying to lose weight, experts suggest "eat salads!" While the fresh veggies are absolutely full of fiber and low in calories, the tasty toppings of cheese, nuts, croutons, and dressing can really add up. Your simple salad could end up containing half a day's worth of calories! Check out the list of popular salad toppings below, and be extra aware that the more toppings you add, the more calories in your bowl.

Topping Calories Total Fat (g) Sat Fat (g) Sodium (mg) Carbs (g) Fiber (g) Protein (g)
1/8 cup sliced almonds 80 7 0.5 0 3 1.5 3
1/2 avocado 114 10.5 1.5 5.5 5.9 4.6 1.3
2 tbsp. bacon bits 50 2 0 220 4 2 6
1 oz. blue cheese 97 8 5.3 381 1.8 0.4 6.2
3 oz. grilled chicken strips 100 2 0.5 470 3 0 21
1/4 cup chickpeas 65 0.5 0 15 10.5 2.5 3.5
1/4 cup lowfat cottage cheese 45 1 0.5 230 2.5 0.5 6
1/8 cup craisins 46 0.4 0 0.4 12 0.8 0
10 garlic croutons 100 8 0 350 1 0 6
1 hard boiled egg 78 5.3 1.6 62 0.6 0 6.3
1/4 cup crumbled feta 90 7 4 390 2 0.5 7
1 oz. goat cheese 80 6 4 45 1 0 5
4 olives 25 2.5 0 0 0 0 0
1/8 cup raisins 54 0.1 0 2 14.4 0.7 0.6
1 tbsp. salted sunflower seeds 47 4 0.4 33 1.9 0.7 1.5
3 oz. marinated tofu 120 6 1 480 4 1 13
7 walnut halves 93 9.2 .9 1 1.9 .9 2.2

Toppings like nuts and avocado aren't the only things to add calories to your salad — dressings are the culprit too. So here are 10 salad dressings under 50 calories that you can pour on your greens.

Source: Flickr user Canadacow

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Join The Conversation
Guest44989 Guest44989 3 years
Like others stated, this is kind of an obnoxious post. As Anna mentions, many people are well aware of these items, but it almost suggests that adding avocado, some cheese or nuts to a salad means you're not making a healthy choice. Sorry I don't want to munch on spinach and tomatoes with no dressing for my lunch. 
zeze zeze 5 years
I think fit is saying KNOW the amount, rather than topping a cup of lettuce with 1/2 cup of cheese and 5oz chicken and 1/2 crasins, and 20 croutons and two table spoons of sunflower seeds and thinking "I only ate a salad for lunch, I can totally have that large piece of cheesecake later" Knowledge is power is the name of the game, not chicken is bad.
SaraJeanQueen SaraJeanQueen 5 years
Great, so we should skip the grilled sandwiches, burgers and pasta is full of carbs, but salads are horrible for you too!! Geez. I understand the knowledge of it is important -- I mean geez I didn't know that almonds were 52 calories per TABLESPOON -- but what do you want us to eat, Fitsugar, 20 calories per meal? Why is 100 calories for chicken bad? I don't even eat salads very often, but when I do I enjoy reduced fat feta cheese, almonds, craisins and chicken with a rasberry vinaigrette dressing. I know these things don't have 0 calories, but I need energy and I like to eat!!
Spectra Spectra 5 years
I eat salads a lot, too. For the most part, my salads are mainly veggies, but I do put nuts on mine as a "treat" and to add some protein. I know how many I'm putting on and I generally avoid most other toppings, like cheese and croutons and creamy dressings. My mom is such a victim of this type of thing...she'll order a salad because it's "healthy", but she tops it with Ranch dressing, cheese, eggs, and tons of bacon bits. By that time, it's pretty much like eating a burger.
ticamorena ticamorena 5 years
I also eat a salad evey day (either as lunch or dinner) but never put cheese or croutons (I hate croutons) in it, nor dressing (which I also dislike) or bacon (prefer chorizo or jamon); I think if you are eating a salad as a main dish, then by all means put in plenty of healthy protein, like seafood, cured meats, pulses and get fibre from veg in the salad. However, if your salad accompanies a main dish e.g. some pasta or mexican, then keep it totally naked, except for a drizzle of oil - just select interest variety of salda leaves.
staceyny35 staceyny35 5 years
I love Chop't in NYC!!! Chicago has a place like that called Ponte Fresco but it's much cheaper than Chop't and has as many toppings as Chop't.
bluebellknoll bluebellknoll 5 years
I eat salad everyday at work and I used to put a few toppings on that were higher calories/fat (croutons, bleu cheese and sometimes nuts). I only do it occasionally now and stick to all veggies & fruit with a small amount of protein. Sigh...it does get boring sometimes though...
lilkimbo lilkimbo 5 years
I don't get that either, chloe. I mean, I enjoy a good Cobb salad from time-to-time, but I'm not under the impression that it's healthy. I go to Chop't a lot (it's a salad place in D.C. and NYC where you can "make your own salad") and I typically get a ton of veggies and one "luxury" item, like goat cheese, grilled chicken, or croutons. Although, there are the occasional days when I want an unhealthy salad and I get goat cheese, grilled chicken, bacon, and croutons. But at least I know it's not healthy! :oops:
chloe-bella chloe-bella 5 years
This post makes me laugh because my office recently hosted a free "healthy lunch." I asked ahead of time whether there would be anything vegetarian and was assured that we were having "healthy" salads. Well, it turned out to be Cobb salad, which consisted of a few measly lettuce leaves loaded with blue cheese, bacon, and hard boiled eggs, topped with full-fat blue cheese dressing. Literally, the cheese to lettuce ratio was 1 to 1. I don't know if people honestly think that adding a few pieces of lettuce to a mound of bacon, egg, and cheese somehow converts what is otherwise a saturated fat and cholesterol bomb into a "healthy" vegetarian meal or what. I didn't say anything for fear of sounding like a preachy health nut, but it was really baffling to me.
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