1 serving (200 grams) contains 330 calories, 8.0 grams of protein, 28.0 grams of fat, and 14.0 grams of carbohydrates.
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Nutrition Information
Calories |
388.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.9 g | 42% | |
| Saturated Fat | 7.1 g | 35% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 23.5 mg | 7% | |
| Sodium | 764.7 mg | 33% | |
| Total Carbohydrates | 16.5 g | 6% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 2.4 g | ||
| protein | 9.4 g | 18% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 117.6 mg | 9% | |
| Iron | 1.8 mg | 10% | |
| 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
Source of Calories
About Ceaser salad
Caesar salad is a popular dish originating from Tijuana, Mexico, where it was first created by Chef Caesar Cardini in the 1920s. This salad, often found in Italian-American cuisine, typically consists of romaine lettuce, croutons, Parmesan cheese, and a tangy dressing made of ingredients like olive oil, lemon juice, Worcestershire sauce, garlic, egg yolks, and anchovies. A basic Caesar salad provides a mix of macronutrients and micronutrients, with romaine lettuce being a low-calorie source of fiber, vitamin A, and vitamin K, while Parmesan cheese adds protein and calcium. The dressing, with olive oil and anchovies, contains healthy fats and omega-3 fatty acids. However, Caesar salads can be high in sodium and saturated fats if heavily dressed or topped with additional cheese or proteins such as bacon or fried chicken.
Health Benefits
- Rich in vitamin A, contributing to eye health and immune function due to the romaine lettuce.
- Provides calcium and phosphorus through Parmesan cheese, supporting strong bones and teeth.
- Contains healthy monounsaturated fats from olive oil, which help support heart health by reducing bad cholesterol levels.
Dietary Considerations
Selection and Storage
Store washed and dried romaine lettuce in an airtight container in the refrigerator for up to 5 days. Keep the dressing separate and refrigerate for up to 1 week. Assemble the salad just before serving to maintain freshness.
Common Questions About Ceaser salad Nutrition
Is Caesar salad high in protein?
Caesar salad contains a moderate amount of protein, primarily from ingredients like Parmesan cheese and croutons, and even more if grilled chicken or shrimp is added. For example, a standard Caesar salad with chicken can provide 20-30 grams of protein, depending on the portion size, while a plain Caesar salad without protein additions has around 3-5 grams per serving.
Can I eat Caesar salad on a keto diet?
Caesar salad can be compatible with a keto diet if modified slightly. Traditional Caesar dressing, which is often made with olive oil and egg yolks, is keto-friendly, but the croutons need to be omitted since they are high in carbohydrates. Ensure the dressing does not contain added sugars, and consider adding protein like grilled chicken for a keto-friendly meal.
What are the health benefits and concerns of eating Caesar salad?
Caesar salad can be a good source of healthy fats, vitamins (like Vitamin K from romaine lettuce), and protein if you include toppings like chicken. However, it can be calorie-dense and high in sodium due to the dressing and cheese. For a healthier option, consider using a lighter dressing and limiting added cheese or croutons.
What is the recommended serving size for Caesar salad?
A typical serving size for Caesar salad is about 1-2 cups, which contains around 150-200 calories without protein additions. If you add grilled chicken, expect the calorie count to increase to approximately 300-400 per serving. Adjust portion sizes to fit your dietary needs and activity level.
How does Caesar salad compare to garden salad?
Caesar salad is typically higher in calories and fat due to its creamy dressing, cheese, and croutons, whereas a garden salad is often lighter and lower in calories, usually featuring a vinegar-based dressing and a variety of fresh vegetables. Caesar salad is richer and more indulgent, while a garden salad is often seen as a lower-calorie, nutrient-dense option.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Dietary Guidelines for Americans, 2020-2025United States Department of Health and Human Services (HHS) and USDADiscusses general recommendations for salads and components like leafy greens and dressings within a balanced diet.
- Leafy Green Vegetables and Cardiovascular Risk Factors: Review of Nutritional AspectsAmerican Journal of Clinical NutritionExplores the health benefits of leafy greens, like romaine lettuce in Caesar salad, focusing on cardiovascular health.
- Romaine Lettuce: Nutritional Benefits and ConsiderationsUniversity of Maine Cooperative ExtensionExplains the nutritional value and health benefits of romaine lettuce, a main ingredient in Caesar salad.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
