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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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