Salad calories are very low, some experts believe they contain less energy than it takes to digest and absorb the nutrients, these are referred to as negative calorie foods, however there is no strong scientific evidence to back these claims.
Though salads are healthy by ways of the vegetables and fresh greens, it is easy to over stuff salads with high calorie items.
Calorie count of popular vegetables in salads
| Vegetable | Calories Per Portion | Calories Per 100 Gramm |
|---|---|---|
| Beetroot | 7, each | 35 |
| Tomato | 7 | 17 |
| Beetroot, pickled | 5, each | 30 |
| Carrots | 5 | 32 |
| Onions, pickled | 4, each | 24 |
| Celery | 3 | 8 |
| Lettuce | 3 | 13 |
| Cucumber | 2,5 | 10 |
| Onions, Spring | 2,5 | 23 |
| Gherkings, pickled | 1,5 | 14 |
| Radish | 1,3 | 12 |
| Watercress | 1,2 | 22 |
Calorie count of popular salad dressings
| Salad Cream/ Dressing | per Portion (10ml) | per 100ml (3.5 oz) |
|---|---|---|
| Mayonnaise | 70 | 700 |
| French Dressing | 65 | 650 |
| Salad Cream | 35 | 350 |
| Mango Chutney | 30 | 300 |
| Apple Chutney | 20 | 200 |
| Salad Cream, low fat | 20 | 200 |
| Tomato Chutney | 16 | 160 |
| Pickle Sweet | 14 | 140 |
Remember adding salad creams / sauces can treble the calorie content of all salads. Many salad creams contain more calories per tablespoon than all the salad foods together!
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