Calories in Salad Toppings

Caution: Salad Toppings Pack On the Pounds

A common suggestion to lose weight is to eat salads for meals. While the fresh veggies are healthy and delicious, the tasty toppings of cheese and nuts can really add up — your simple salad could end up containing half a day's worth of calories!

Check out the list of popular salad toppings below, and be extra aware that the more toppings you add, the more calories are going into your body. Salads definitely make excellent meals, but hopefully this nutritional breakdown will help keep your bowl healthy.

Topping Calories Total Fat (g) Sat Fat (g) Sodium (mg) Carbs (g) Fiber (g) Protein (g)
1/8 cup sliced almonds 80 7 0.5 0 3 1.5 3
1/2 avocado 114 10.5 1.4 5 5.9 4.6 1.3
2 tbsp. bacon bits 50 2 0 220 4 2 6
1 oz. blue cheese 97 8 5.3 381 1.8 0.4 6.2
3 oz. grilled chicken strips 100 1.5 0.5 390 3 0 19

Keep reading to see the nutritional info for other salad toppings.

Topping Calories Total Fat (g) Sat Fat (g) Sodium (mg) Carbs (g) Fiber (g) Protein (g)
1/4 cup chickpeas 65 0.5 0 15 11.5 2.5 3.5
1/4 cup lowfat cottage cheese 45 1 0.5 240 2.5 0.5 6
1/8 cup craisins 51 0.4 0 0.4 12 0.8 0
10 garlic croutons 100 8 0 350 1 0 6
1 hard boiled egg 78 5.3 1.6 62 0.6 0 6.3
1/4 cup crumbled feta 90 7 4 390 2 0.5 7
1 oz. goat cheese 80 6 4 45 1 0 5
4 olives 25 2.5 0 0 0 0 0
1/8 cup raisins 56 0.1 0 2 14.9 0.7 0.6
1 tbsp. salted sunflower seeds 47 4 0.4 33 1.9 0.7 1.5
3 oz. marinated tofu 120 6 1 480 4 1 13
7 walnut halves 93 9.2 .9 0 1.9 .9 2.2

Toppings like nuts and avocado aren't the only things to add calories to your salad — dressings are the culprit too. So here are 10 salad dressings under 50 calories that you can pour on your greens.

Source: Flickr User Canadacow

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