Ceasars salad

Lunch

Item Rating: 71/100

1 serving (200 grams) contains 190 calories, 7.0 grams of protein, 15.0 grams of fat, and 8.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		223.5
% Daily Value*
Total Fat		17.6 g	22%
	Saturated Fat	3.5 g	17%
	Polyunsaturated Fat	0 g
Cholesterol		17.6 mg	5%
Sodium		470.6 mg	20%
Total Carbohydrates		9.4 g	3%
	Dietary Fiber	2.4 g	8%
	Sugars	2.4 g
protein		8.2 g	16%
Vitamin D		0 mcg	0%
Calcium		117.6 mg	9%
Iron		1.2 mg	6%
Potassium		235.3 mg	5%

* 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: 158 cal (69.2%)

Protein: 32 cal (14.3%)

Carbs: 37 cal (16.4%)

About Ceasars salad

Caesar salad is a classic dish rooted in Italian-American cuisine, believed to have been created by Italian chef Caesar Cardini in the 1920s. Traditionally made with romaine lettuce, croutons, parmesan cheese, and a dressing that includes olive oil, lemon juice, egg, Worcestershire sauce, garlic, and anchovies, it is rich in flavor and texture. Nutritionally, Caesar salad provides fiber (from romaine lettuce), healthy fats (from olive oil), protein (from cheese and optional chicken), and Vitamin K, alongside sodium from Worcestershire sauce and parmesan cheese. While nutrient-dense, this salad may also be high in calories and sodium depending on the dressing and added toppings, such as croutons or meat.

Health Benefits

• Rich in Vitamin K due to romaine lettuce, supporting blood clotting and bone health.
• Offers heart-healthy unsaturated fats from olive oil, which can improve cholesterol levels.
• Provides protein from parmesan cheese and optional chicken, essential for muscle repair and immunity.

Dietary Considerations

Allergens: Contains dairy (parmesan cheese), gluten (croutons), egg, fish (anchovies)

Suitable for: Pescatarian diets (if anchovies included), low-carb diets (if croutons are excluded)

Not suitable for: Vegan diets, dairy-free diets, egg-free diets, gluten-free diets unless modifications are made

Selection and Storage

Store romaine lettuce in a sealed container in the refrigerator to maintain freshness. Assemble the salad just before serving to avoid soggy croutons and wilted greens.

Common Questions About Ceasars salad Nutrition

Is Caesar salad high in protein?

Caesar salad contains a moderate amount of protein, primarily from ingredients like Parmesan cheese and possible additions like grilled chicken or anchovies. On its own, a serving of Caesar salad typically provides about 5-7 grams of protein without added meat and can go up to 20-30 grams when topped with chicken or shrimp.

Can I eat Caesar salad on a keto diet?

Caesar salad can be suitable for a keto diet if prepared correctly. It is naturally low in carbohydrates, with around 4-8 grams of net carbs per serving depending on the specific ingredients. To ensure compatibility, avoid croutons and check for added sugar in store-bought dressings or make your own keto-friendly dressing.

What are the health benefits or concerns of eating Caesar salad?

Caesar salad can be beneficial as it provides nutrients like calcium, vitamin A, and healthy fats from the dressing. However, it can also be high in calories, sodium, and saturated fats depending on the dressing and added ingredients. Moderation and choosing healthier dressings or portion sizes can help mitigate these concerns.

What is the recommended serving size for Caesar salad?

A typical serving size for Caesar salad is about 1 to 1.5 cups, which equates to 150-250 calories for a basic salad without added protein. Adding toppings like chicken or shrimp increases both the calories and protein content, making it more suitable as a full meal.

How does Caesar salad compare to other salads like garden salad or Greek salad?

Caesar salad is richer and typically higher in calories and fat due to its creamy dressing, Parmesan cheese, and optional croutons. Compared to a garden salad, which is lighter and often lower in calories, Caesar salad is more filling. Greek salad offers a different profile with ingredients like feta cheese and olives, providing a mix of healthy fats and a Mediterranean flair.

Data Sources & Scientific References