Salad Calorie Calculator
Your "healthy" salad might have more calories than a burger. Build your salad and discover the shocking truth.
🥗 Salad Calorie Calculator
Build your salad and discover the shocking truth
Shocking Salad Facts
🥗
847 cal
Average restaurant Caesar salad with chicken
ðŸ”
550 cal
McDonald's Big Mac
😱
297 cal
MORE in that salad than the burger
How It Works
1. Build Your Salad
Select your greens, proteins, toppings, and dressings from our extensive database.
2. Get Real Numbers
See exactly where every calorie comes from with our detailed breakdown.
3. Learn Better Ways
Get personalized healthier swaps that keep the flavor without the hidden calories.
Frequently Asked Questions
Why do restaurant salads have so many calories?
Restaurant salads often include high-calorie additions like creamy dressings (200+ calories), cheese (100+ calories), croutons (120+ calories), and fried proteins. These "healthy" additions can quickly add up to more than a fast-food meal.
What's the biggest calorie trap in salads?
Dressing is usually the #1 culprit. A typical restaurant serving of ranch or Caesar dressing contains 200-300 calories. Ask for dressing on the side and use the "fork dip" method to cut those calories in half.
How can I make my salad actually healthy?
Load up on leafy greens and vegetables, choose grilled proteins over fried, use vinaigrette instead of creamy dressings, and go easy on cheese and croutons. You can still have a delicious 400-calorie salad that keeps you full!