Caesar side salad

Appetizer

Item Rating: 68/100

1 serving (100 grams) contains 190 calories, 5.0 grams of protein, 15.0 grams of fat, and 8.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		452.4
% Daily Value*
Total Fat		35.7 g	45%
	Saturated Fat	7.1 g	35%
	Polyunsaturated Fat	0 g
Cholesterol		23.8 mg	7%
Sodium		881.0 mg	38%
Total Carbohydrates		19.0 g	6%
	Dietary Fiber	4.8 g	17%
	Sugars	4.8 g
protein		11.9 g	23%
Vitamin D		0 mcg	0%
Calcium		238.1 mg	18%
Iron		2.4 mg	13%
Potassium		357.1 mg	7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🍞 Low carbs

Source of Calories

Fat: 321 cal (72.2%)

Protein: 47 cal (10.7%)

Carbs: 76 cal (17.1%)

About Caesar side salad

The Caesar side salad is a classic dish originating from Italian-American cuisine, attributed to Caesar Cardini in the early 20th century. Typically composed of crisp romaine lettuce, croutons, Parmesan cheese, and a creamy Caesar dressing, it is a nutrient-dense side dish. This salad provides a balance of fiber from the lettuce, healthy fats from the dressing (commonly made with olive oil), and protein from the Parmesan cheese. While calorie and fat content can vary depending on portion sizes and dressing preparation, a standard Caesar side salad typically contains around 150-200 calories per serving and offers vitamins such as vitamin K and calcium. It is flavorful yet light, making it a versatile choice to accompany various main dishes.

Health Benefits

• Romaine lettuce is rich in vitamin K, which supports bone health and plays a role in blood coagulation.
• Parmesan cheese provides calcium, essential for maintaining strong bones and teeth.
• Olive oil, a common ingredient in Caesar dressing, is a source of healthy monounsaturated fats that promote heart health.

Dietary Considerations

Allergens: Contains dairy (from Parmesan cheese), gluten (from croutons), fish (from anchovies in the dressing), eggs (from dressing)

Suitable for: Mediterranean diet, low-carb diet (if croutons are omitted)

Not suitable for: Vegan diet, dairy-free diet, gluten-free diet (unless gluten-free croutons are used)

Selection and Storage

To maintain freshness, keep the romaine lettuce refrigerated and separate from the dressing and croutons. Add dressing and croutons just before serving to prevent sogginess.

Common Questions About Caesar side salad Nutrition

How many calories and nutrients are in a Caesar side salad?

A standard Caesar side salad typically contains around 150-200 calories depending on the dressing and toppings. It provides 3-5 grams of protein, 10-15 grams of fat, and moderate levels of calcium and vitamin A due to the inclusion of parmesan cheese and romaine lettuce. Watch for high sodium levels, which can vary based on croutons and dressing.

Is Caesar side salad suitable for a keto diet?

A Caesar side salad can be keto-friendly if modified. Use a low-carb dressing and skip the croutons to reduce the carb content to under 5 grams per serving while preserving the high fat content, making it a good option for the keto diet.

What are the health benefits and concerns of eating a Caesar side salad?

Romaine lettuce offers fiber and vitamins like A and K, while parmesan cheese provides calcium. However, Caesar salads are often high in sodium and saturated fats due to the dressing and cheese, so they should be consumed in moderation, especially for individuals watching their heart health or salt intake.

What is a healthy portion size for a Caesar side salad?

A healthy portion of Caesar side salad is about 1 to 1.5 cups, which is approximately one small bowl. This allows for a balanced intake of nutrients while keeping calories, fat, and sodium levels managed, especially if paired with a lighter main dish.

How does a Caesar side salad compare to a garden salad?

A Caesar side salad is typically higher in calories and fat due to the creamy dressing, cheese, and croutons, whereas a garden salad is lower in calories and more nutrient-dense, with a variety of vegetables. For a healthier option, choose a garden salad with a vinaigrette or modify the Caesar salad by reducing dressing and skipping croutons.

Data Sources & Scientific References