Garden salad calories
There's no single “correct” number for garden salad: every family cooks it a little differently. Built from USDA ingredients, a standard version gives 61 kcal per 100 g, about 92 kcal for a 150 g serving.
A serving covers about 5% of the 2,000 kcal reference day used on US nutrition labels.
A real serving: 42 to 141 kcal
Nutrition facts
| Nutrient | Per 100 g | Per serving (150 g) |
|---|---|---|
| kcal | 61 | 92 |
| Protein, g | 0.9 | 1.4 |
| Fat, g | 4.6 | 6.9 |
| Carbs, g | 4.5 | 6.8 |
| Fiber, g | 1.2 | 1.8 |
Calories by portion
| Portions | Most likely | Range, kcal | Steps to burn |
|---|---|---|---|
| ½ · 75 g | 46 kcal | 21-70 | 1,400 |
| 1 · 150 g | 92 kcal | 42-141 | 2,900 |
| 1½ · 225 g | 137 kcal | 63-211 | 4,300 |
| 2 · 300 g | 183 kcal | 84-282 | 5,700 |
The same portion buttons as in the Kalorea app: ½, 1, 1½ and 2 servings.
How long to burn one serving
About 2,900 steps, or 22 minutes of brisk walking for an average adult.
How we count: an adult of 75 kg and 175 cm walking at 5.6 km/h burns (4.3 − 1) × 75 = 247.5 kcal an hour above resting. Steps are distance divided by a stride of 0.415 × height. That's about 31 steps per kcal. The Kalorea app uses your own height and weight.
Shoot it from above so the whole plate is in frame. If it's oilier than usual, add “lots of oil” to the description, and Kalorea will lean to the top of the range.
Compared with similar foods
| Food | kcal / 100 g | Serving | Protein / 100 g |
|---|---|---|---|
| Garden salad | 61 | 92 kcal / 150 g | 0.9 g |
| Greek salad | 108 | 216 kcal / 200 g | 2.4 g |
| Cobb salad | 149 | 372 kcal / 250 g | 10.9 g |
| Potato salad | 150 | 188 kcal / 125 g | 2.3 g |
| Coleslaw | 156 | 168 kcal / 108 g | 0.9 g |
| Crab stick salad | 158 | 316 kcal / 200 g | 5.6 g |
| Caesar salad | 169 | 338 kcal / 200 g | 10.8 g |
| Herring under a fur coat | 175 | 350 kcal / 200 g | 4.2 g |
| Olivier salad | 185 | 370 kcal / 200 g | 5.3 g |
Lightest in this group per 100 g: Garden salad.
Where the numbers come from
This is a home-style dish, so there's no single lab value. We built it from USDA ingredients using this recipe, then divided by its total weight:
The ±54% range reflects how much real recipes and portions differ: more oil, fattier meat or a bigger scoop all move it.
Questions
How many calories in salad?
Garden salad has about 61 kcal per 100 g. A typical 150 g serving is about 92 kcal, and realistically anywhere from 42 to 141 kcal depending on the recipe and portion.
How much protein is in garden salad?
0.9 g of protein per 100 g, or about 1.4 g in a 150 g serving.
Your plate isn't a lab sample
Snap your own garden salad and Kalorea estimates what's actually on your plate, with a range and macros.