Count calories in a salad.
A salad's calories almost never come from the salad. Mixed leaves and raw vegetables average about 20 kcal per 100 g, so even a large bowl is under 50 kcal, while an oil-based dressing runs near 120 kcal a tablespoon and hard cheese, nuts or croutons average 450 kcal per 100 g. Separating the dressing share is the point of the exercise: it is routinely the largest single line and the easiest one to change without touching the volume of food on the plate.
Salad energy
kcal = greens x 20/100 + topping x its density/100 + tbsp dressing x 120 + extras x 450/100
Energy density
Energy density = total kcal / total weight x 100
These figures are population-average estimates for general planning only and are not medical or dietetic advice. Individual energy and nutrient needs vary widely with body composition, activity, medication and health status. Consult a qualified health professional or registered dietitian before making significant changes to what you eat, and especially if you are pregnant or breastfeeding, are under 18, or have a medical condition or a history of disordered eating.
Yes — it is one of the better-supported findings in appetite research. Meals under about 125 kcal per 100 g tend to produce fullness at a lower total energy intake, largely through volume and water content.
Dress by weight rather than by pour, use a yoghurt or vinegar base for part of it, and add acid and salt separately. Halving 3 tablespoons of oil-based dressing saves about 180 kcal on its own.