When most people consider a healthful meal, a salad almost always come to mind. Though many elements of the common salad are nutritious and low in calories, high-calorie dressings and toppings can sabotage a diner's best intentions.
Basic Ingredients
Basic ingredients for most American salads typically include iceberg and romaine lettuces, cabbage, shredded carrots and tomatoes. A medium-sized salad with these ingredients alone and no dressing contains approximately 90 calories.
Common Veggie Additions
According to the USDA Nutrient Data Laboratory, half a cup of cubed avocados adds 120 calories to your salaad, as well as high amounts of potassium and healthy fats. One cup of spinach will add just seven calories. Per 1/2 cup, beets add 30 calories, radishes add 9 and 10 green olives add 40.
Toppings
Topping your salad with one crumbled strip of bacon adds 42 calories. One oz. of shredded cheddar cheese adds 114 calories, 1/2 oz. of croutons adds 60, 1 oz. of sunflower seeds adds 165 and 3 tbsp. of chopped hard-boiled egg adds 40 calories.
Dressings
For each 2 tbsp. serving, Italian dressing contains 86 calories; sesame dressing has 133; Ranch, blue cheese and French dressing each have 145; and thousand island has 220 calories.
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