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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

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