A salad bar has enough choices for a meal or side dishes. A well-built salad can be a satisfying and slimming meal. Standard salad bar fare like vegetables, fruits, and beans are high in water and fiber to help fill you up. Sizing up portions is pretty easy using the standard serving spoons and scoops at most salad bars. As you build your salad, —fill about half your plate with vegetables, a third with protein foods, and the remainder with grain foods. Watch the fat—if a salad looks oily or creamy, it may be packed with calories.
SALAD DRESSING
Salad dressing can make the difference between sensible and over-the-top calories. Choose light or fat-free whenever available, or sprinkle a bit of oil plus vinegar or lemon juice.
DRESSING CALORIES PER 2 TBSP SCOOP FAT (g)
Fat-free Italian 15 0
Fat-free ranch 30 0
Light Caesar 30 6
Light Italian 50 5
Olive oil (2 tsp) 80 9
Light ranch 80 7
Italian 85 8
Balsamic vinaigrette 90 8
Oil and vinegar (1 Tbsp each) 120 13
Blue cheese 140 15
Ranch 145 15
Honey mustard 160 15
Caesar 160 17
VINEGARS
Use virtually calorie-free vinegar to thin out your favorite regular dressing for close to the same flavor and fewer calories.
Apple cider - Tangy, usually little or no apple flavor
Balsamic - Heavy texture, dark color, sweet and sour flavor
Champagne - Light flavor with almost no sharpness
Distilled white Malt - Harsh, best for cleaning chores Robust flavor, usually served with fried fish
Red wine - Classic vinegar flavor, best for salad dressings
Rice - Mild flavor with almost no sharpness
How to be calorie-wise at the salad bar:
1. Big calorie busters are prepared salads, cheese, and salad dressing. So if you're not being charged by weight, pile your plate high with plain veggies; they are filling and have very few calories.
2. To bulk up your salad without breaking the bank at a pay-by-the-pound salad bar, add items that don't weigh a lot, such as baby lettuce, alfalfa sprouts, shredded vegetables, and grated (rather than chunk) cheese.
3. For the best nutrition balance, your salad should be a combination of vegetables, protein, and a grain.
4. Decide between a roll or a scoop of a pasta, grain, or potato salad—they all supply similar nutrients.
5. Go for plain salad bar proteins like slivered or cubed turkey and ham, tuna chunks, tofu cubes, and cottage cheese rather than prepared salads for a lot of protein in relatively few calories.
6. Use salad bar spoons as a visual cue, with a flat spoon equaling 2 tablespoons and a rounded spoon equaling 4 tablespoons, or ¼ cup.
7. Dish up prepared salads with a slotted or perforated spoon so that calorie-rich dressing can drip off.
8. Put salad dressing in a small cup to dab onto your salad as you eat.
GREENS
MIXED BABY GREENS
1 cup: 10 calories
40 cups: 400 calories
1 cup: 10 calories
ROMAINE
1 cup: 10 calories
40 cups: 400 calories
1 cup: 10 calories
SPINACH LEAVES
1 cup: 10 calories
40 cups: 400 calories
1 cup: 10 calories
ICEBERG LETTUCE
1 cup: 10 calories
40 cups: 400 calories
1 cup: 10 calories
ARUGULA
1 cup: 10 calories
40 cups: 400 calories
1 cup: 10 calories
Tortellini Salad
1 cup mixed baby greens
10 + ¼ cup chopped tomatoes
10 + ½ cup tortellini salad: 190 + ¼ cup slivered turkey
60 + 2 Tbsp light ranch dressing: 80 + 1 slice Italian bread
50 = 400 calories
- fruits/veggies
FRUITS AND VEGETABLES
ALFALFA SPROUTS
1/8 cup: 1 calorie
50 cups: 400 calories
1/8 cup: 1 calorie
SHREDDED CABBAGE
¼ cup: 5 calories
20 cups: 400 calories
¼ cup: 5 calories
SLICED CUCUMBER
¼ cup: 5 calories
20 cups: 400 calories
¼ cup: 5 calories
CHOPPED CELERY
¼ cup: 5 calories
20 cups: 400 calories
¼ cup: 5 calories
CHOPPED TOMATOES
¼ cup: 10 calories
10 cups: 400 calories
¼ cup: 70 calories
SLICED MUSHROOMS
¼ cup: 10 calories
10 cups: 400 calories
¼ cup: 70 calories
CHOPPED RED PEPPER
¼ cup: 10 calories
10 cups: 400 calories
¼ cup: 70 calories
DICED BEETS
¼ cup: 15 calories
6 2/3 cups: 400 calories
¼ cup: 15 calories
GRATED CARROTS
¼ cup: 15 calories
6 2/3 cups: 400 calories
¼ cup: 15 calories
RED ONION
¼ cup: 20 calories
5 cups: 400 calories
¼ cup: 20 calories
BEAN SPROUTS
¼ cup: 20 calories
5 cups: 400 calories
¼ cup: 20 calories
MARINATED ARTICHOKE HEARTS
¼ cup: 30 calories
3½ cups: 400 calories
¼ cup: 30 calories
DICED AVOCADO
¼ cup: 60 calories
2 ¼ cups: 400 calories
¼ cup: 60 calories
Arugula Salad with Blue Cheese
1 cup arugula
10 + 2 Tbsp blue cheese: 60 + 2 Tbsp chopped walnuts: 100 + ¼ cup chopped egg: 60 + 2 Tbsp bacon bits
70 + 2 Tbsp balsamic vinaigrette: 90 = 390 calories
- good fats
- fruits/veggies
Beet Salad
1 cup mixed baby greens
10 + ¼ cup diced beets
15 + 2 Tbsp chopped walnuts: 100 + 4 Tbsp crumbled feta cheese: 100 + 2 Tbsp balsamic vinaigrette: 90 + ½ cup couscous
90 = 405 calories
- good fats
- fruits/veggies
Tuna Salad
1 cup iceberg lettuce: 10 + ½ cup tuna salad: 260 + 1 piece cornbread
150 = 420 calories
- protein
- good fats
- fruits/veggies
Skip the carrot-raisin salad and cole slaw—too many mayo calories—and pick grated carrots, raisins, and shredded cabbage instead.
PREPARED Salads:
BEAN SALAD
¼ cup: 45 calories
2¼ cup: 405 calories
¼ cup: 45 calories
POTATO salad:
¼ cup: 75 calories
1¼ cups: 400 calories
¼ cup: 75 calories
PASTA SALAD
¼ cup: 90 calories
1¼ cups: 420 calories
¼ cup: 90 calories
COLE SLAW
¼ cup: 85 calories
1¼ cups: 425 calories
¼ cup: 85 calories
TORTELLINI SALAD
¼ cup: 95 calories
1 cup: 380 calories
¼ cup: 95 calories
CARROT RAISIN SALAD
¼ cup: 100 calories
1 cup: 400 calories
¼ cup: 100 calories
FRUIT SALAD
1 cup: 100 calories
4 cups: 400 calories
1 cup: 100 calories
MACARONI SALAD
¼ cup: 110 calories
7/8 cup: 385 calories
¼ cup: 110 calories
EGG SALAD
¼ cup: 120 calories
3/4 cup: 420 calories
¼ cup: 120 calories
TUNA SALAD
¼ cup: 130 calories
3/4 cup: 390 calories
¼ cup: 130 calories
CHICKEN SALAD
¼ cup: 130 calories
3/4 cup: 390 calories
¼ cup: 130 calories
Chef's Salad with Pasta
1 cup romaine
10 + ¼ cup slivered turkey
60 + ¼ cup slivered ham
60 + ¼ cup pasta salad: 90 + 4 Tbsp diced cheese: 130 + 2 Tbsp light Italian dressing: 50 = 400 calories
- protein
- fruits/veggies
Egg Salad
1 cup romaine
10 + ¼ cup egg salad: 120 + ¼ cup diced avocado
60 + 2 Tbsp sunflower seeds
90 + 2 Tbsp fat-free Italian dressing: 15 + Medium whole wheat roll: 100 = 395 calories
- good fats
- fruits/veggies
PROTEINS
CHOPPED EGG WHITE
¼ cup: 30 calories
3½ cups: 400 calories
¼ cup: 30 calories
GRATED MOZZARELLA CHEESE
2 Tbsp: 40 calories
1¼ cups: 400 calories
2 Tbsp: 40 calories
TOFU CUBES
¼ cup: 40 calories
2½ cups: 400 calories
¼ cup: 40 calories
KIDNEY BEANS
¼ cup: 50 calories
2 cups: 400 calories
¼ cup: 50 calories
COTTAGE CHEESE
¼ cup: 50 calories
2 cups: 400 calories
¼ cup: 50 calories
CRUMBLED FETA CHEESE
2 Tbsp: 50 calories
1 cup: 400 calories
2 Tbsp: 50 calories
CHICKEN BREAST CHUNKS
¼ cup: 60 calories
1 2/3 cups: 400 calories
¼ cup: 60 calories
SLIVERED TURKEY
¼ cup: 60 calories
1 2/3 cups: 400 calories
¼ cup: 60 calories
SLIVERED HAM
¼ cup: 60 calories
1 2/3 cups: 400 calories
¼ cup: 60 calories
CHOPPED EGG
¼ cup: 60 calories
1 2/3 cups: 400 calories
¼ cup: 60 calories
GRATED CHEDDAR CHEESE
2 Tbsp: 60 calories
7/8 cup: 420 calories
2 Tbsp: 60 calories
BLUE CHEESE
2 Tbsp: 60 calories
7/8 cup: 420 calories
2 Tbsp: 60 calories
DICED JACK CHEESE
2 Tbsp: 65 calories
3/4 cup: 390 calories
2 Tbsp: 65 calories
GARBANZO BEANS
½ cup: 70 calories
1½ cups: 420 calories
¼ cup: 70 calories
Chicken Pasta Salad
1 cup mixed baby greens
10 + ½ cup macaroni
110
+ ¼ cup chopped egg: 60 + ½ cup chicken breast chunks
120 + 2 Tbsp raisins
50 + 2 Tbsp light Caesar dressing: 30 = 380 calories
- protein
- fruits/veggies
Salad and Cottage Cheese Platter
½ cup bean salad: 90 + ½ cup potato salad: 150 + ½ cup cottage cheese: 100 + 4 saltine crackers: 50 = 390 calories
- protein
- fruits/veggies
Hard cheeses like Parmesan and Cheddar supply more calcium than softer cheeses like Brie.
TOPPINGS
SLICED OLIVES
2 Tbsp: 20 calories
2 ½ cups: 400 calories
2 Tbsp: 20 calories
GRATED PARMESAN
2 Tbsp: 40 calories
1¼ cups: 400 calories
2 Tbsp: 40 calories
RAISINS
2 Tbsp: 50 calories
1 cup: 400 calories
2 Tbsp: 50 calories
DRIED CRANBERRIES
2 Tbsp: 50 calories
1 cup: 400 calories
2 Tbsp: 50 calories
LARGE CROUTONS
8 croutons
50 calories
64 croutons
400 calories
8 croutons
50 calories
BACON BITS
2 Tbsp: 70 calories
3/4 cup: 420 calories
2 Tbsp: 70 calories
CRISPY CHINESE NOODLES
2 Tbsp: 70 calories
3/4 cup: 420 calories
2 Tbsp: 70 calories
SLICED ALMONDS
2 Tbsp: 70 calories
3/4 cup: 420 calories
2 Tbsp: 70 calories
SUNFLOWER SEEDS
2 Tbsp: 90 calories
9 Tbsp: 405 calories
2 Tbsp: 90 calories
CHOPPED WALNUTS
2 Tbsp: 100 calories
½ cup: 400 calories
2 Tbsp: 100 calories
CHOPPED PEANUTS
2 Tbsp: 110 calories
7 Tbsp: 385 calories
2 Tbsp: 110 calories
Mediterranean Salad
1 cup romaine
10 + ¼ cup kidney beans
50 + ½ cup garbanzo beans
140 + 2 Tbsp crumbled feta cheese: 50 + 2 Tbsp light Italian dressing: 50 + Medium whole wheat roll: 100 = 400 calories
- fiber
- fruits/veggies
Chinese Salad
1 cup spinach leaves
10 + ½ cup tofu cubes
80 + 2 Tbsp sliced almonds
70 + 2 Tbsp crispy Chinese noodles
70 + ½ cup brown rice 110 + Balsamic vinegar + 2 tsp oil 80 = 420 calories
- fiber
- good fats
- fruits/veggies
Chicken Salad
1 cup fruit salad: 100 + ½ cup chicken salad: 260 + 1 slice Italian bread
50 = 410 calories
- protein
- fruits/veggies
Almonds have more vitamin E than other nuts, while walnuts are highest in omega-3 fatty acids.
BREADS, CRACKERS, AND GRAINS
COUSCOUS
¼ cup: 45 calories
2¼ cups: 405 calories
¼ cup: 45 calories
SALTINES
4 crackers (2 packets)
50 calories
32 crackers (16 packets)
400 calories
4 crackers (2 packets)
50 calories
ITALIAN BREAD (2″ x ½″ SLICE)
1 slice: 50 calories
8 slices: 400 calories
1 slice: 50 calories
MACARONI
¼ cup: 55 calories
1 3/4 cups: 385 calories
¼ cup: 55 calories
BROWN RICE
¼ cup: 55 calories
1 3/4 cups: 385 calories
¼ cup: 55 calories
MEDIUM WHOLE WHEAT ROLL (1½ OZ)
1 roll: 100 calories
4 rolls: 400 calories
1 roll: 100 calories
CORNBREAD (2.5" SQUARE)
1 piece: 150 calories
2 2/3 pieces: 400 calories
1 piece: 750 calories
Chicken and Cranberry Salad
1 cup mixed baby greens
10 + ¼ cup chicken breast chunks
60 + 2 Tbsp dried cranberries
50 + 2 Tbsp chopped peanuts: 110 + 2 Tbsp fat-free ranch dressing: 30 + 1 piece cornbread
150 = 410 calories
- good fats
- fruits/veggies
The more colors in your salad, the more health-promoting phyto-chemicals.