Ever wondered how many calories are actually in that bowl of salad? The answer varies wildly depending on your ingredients and dressing. This calculator lets you build a custom salad from common components — leafy greens, vegetables, proteins, cheeses, nuts, seeds, croutons, and dressings — and instantly see the total calories per 100 grams, along with the calorie breakdown per ingredient.
Whether you're tracking macros, meal-prepping for the week, or just curious about how a drizzle of olive oil changes the numbers, this tool gives you a clear, data-driven picture. Simply add your ingredients and their weights, hit calculate, and review the per-100g calorie density plus a step-by-step breakdown. Perfect for diet planning, nutrition students, and anyone who wants to make informed choices at the salad bar.
🥗 Build Your Salad & Get Calories Per 100g
Add ingredients and their weights (grams). The calculator sums total calories and divides by total weight to give you per-100g values.
1. Choose Your Ingredients
No ingredients added yet. Add some above.
2. Quick Add Common Combos
3. Calculate
📊 Results
How to Use This Tool
Start by selecting an ingredient from the dropdown — each option includes its typical calorie density per 100 grams. Enter the weight in grams (use a kitchen scale for accuracy) and click + Add. Repeat for every component of your salad. You can add as many ingredients as you like, and remove any by clicking the Remove button next to it.
If you're in a hurry, use the Quick Add presets to load a classic Garden Salad, a Caesar, or a high-protein bowl. These are just starting points — you can still add or remove ingredients afterward. When you're ready, click Calculate to see the total calories, the calories per 100 grams, and a full breakdown table.
The per-100g figure is the key metric for comparing salads or logging them in nutrition apps. It tells you how energy-dense your salad is, regardless of portion size.
How the Calculation Works
The math is straightforward. Each ingredient contributes calories based on its weight and its calorie density:
Ingredient calories = (calories per 100g × weight in grams) ÷ 100
Sum all ingredient calories to get the total, then divide by the total weight and multiply by 100 to get calories per 100g:
Calories per 100g = (total calories ÷ total weight) × 100
For example, if your salad has 200g of vegetables (50 kcal) and 30g of dressing (200 kcal), the total is 250 kcal over 230g, giving about 108.7 kcal per 100g. This is the same method used by nutrition databases and food labels.
Worked Examples
Example 1: Light Garden Salad
100g lettuce (15 kcal) + 80g tomato (14 kcal) + 80g cucumber (13 kcal) + 50g carrot (19 kcal) + 30g balsamic vinaigrette (41 kcal) = 102 kcal total, 340g weight → 30 kcal per 100g. A very low-calorie option.
Example 2: Protein-Packed Bowl
100g spinach (23 kcal) + 150g chicken breast (248 kcal) + 50g avocado (43 kcal) + 20g almonds (116 kcal) + 15g olive oil (133 kcal) = 563 kcal total, 335g weight → 168 kcal per 100g. Much more energy-dense due to the chicken, nuts, and oil.
Notice how the same volume of salad can range from 30 to 168 kcal per 100g. That's why per-100g values are so useful for meal planning.
Tips for Accurate Tracking
- Weigh everything — even a handful of nuts can add 100+ kcal. Use a digital scale for the most reliable numbers.
- Don't forget the dressing — it's often the single biggest calorie contributor. A typical 2-tablespoon serving of ranch is about 145 kcal.
- Watch portion sizes — the per-100g value is a density, not a serving size. A 300g salad with 150 kcal per 100g is 450 kcal total.
- Use consistent units — always enter weights in grams. If you measure in ounces, multiply by 28.35 to convert.
Common Mistakes to Avoid
- Forgetting to add the dressing — this can underestimate calories by 100-200 kcal.
- Using raw vs. cooked weights — calorie densities differ. This tool uses raw weights for vegetables and cooked weights for proteins like chicken.
- Ignoring toppings — cheese, nuts, seeds, and croutons are calorie-dense. A sprinkle of cheese can add 50-100 kcal.
- Assuming all salads are low-calorie — a salad with avocado, nuts, cheese, and creamy dressing can exceed 500 kcal.
Frequently Asked Questions
Why does my salad's per-100g value change when I add more lettuce?
Because per-100g is an average. Adding low-calorie lettuce increases total weight without adding many calories, so the density drops. This is normal and expected.
Are these values accurate for my specific brand?
They're based on standard USDA nutrition data. Brand-specific products (especially dressings) can vary by 10-20%. Check the label for the most precise numbers.
Can I use this for meal prep?
Absolutely. Calculate the per-100g value for your batch, then weigh each portion to know exactly how many calories you're eating.
What about micronutrients?
This tool focuses on calories. For a deeper look at vitamins and minerals, try our salad calcium calculator or salad sodium calculator.
Reference: Calorie Densities of Common Salad Ingredients
| Ingredient | Calories per 100g |
|---|---|
| Iceberg lettuce | 15 |
| Spinach (raw) | 23 |
| Cucumber | 16 |
| Tomato | 18 |
| Carrot (raw) | 38 |
| Avocado | 85 |
| Chicken breast (cooked) | 165 |
| Feta cheese | 402 |
| Almonds | 579 |
| Olive oil | 884 |
| Ranch dressing | 717 |
| Balsamic vinaigrette | 136 |
Data based on USDA FoodData Central. For more detailed nutrition information, visit the USDA FoodData Central.