Salad with ranch

Lunch

Item Rating: 73/100

1 serving (150 grams) contains 200 calories, 3.0 grams of protein, 15.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		317.5
% Daily Value*
Total Fat		23.8 g	30%
	Saturated Fat	3.2 g	16%
	Polyunsaturated Fat	0 g
Cholesterol		15.9 mg	5%
Sodium		476.2 mg	20%
Total Carbohydrates		15.9 g	5%
	Dietary Fiber	4.8 g	17%
	Sugars	3.2 g
protein		4.8 g	9%
Vitamin D		0 mcg	0%
Calcium		79.4 mg	6%
Iron		1.6 mg	8%
Potassium		396.8 mg	8%

* 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

Source of Calories

Fat: 214 cal (72.1%)

Protein: 19 cal (6.5%)

Carbs: 63 cal (21.4%)

About Salad with ranch

A salad with ranch dressing typically combines a base of leafy greens like lettuce and spinach with various toppings such as tomatoes, cucumbers, carrots, and sometimes proteins like chicken or eggs. Originating from American cuisine, ranch dressing is a creamy condiment made from buttermilk, mayonnaise, herbs, and spices. Nutritionally, the salad contributes fiber and vitamins from the vegetables, while ranch dressing provides fats and potentially protein depending on its preparation. However, ranch dressing can add significant calories and sodium, so portion control is important for a balanced meal.

Health Benefits

• Leafy greens, such as spinach and lettuce, are rich in vitamin K, which supports bone health and proper blood clotting.
• Vegetables like carrots and tomatoes provide antioxidants such as beta-carotene and lycopene, which support skin health and may reduce the risk of certain cancers.
• Adding protein such as grilled chicken or eggs supplies essential amino acids necessary for muscle repair and maintenance.

Dietary Considerations

Allergens: Contains dairy (from ranch dressing), eggs (if present in dressing or toppings)

Suitable for: Omnivore diets, lacto-ovo vegetarian (if meat is excluded)

Not suitable for: Vegan diets (due to ranch dressing), dairy-free diets, low-sodium diets (if ranch dressing is high in salt)

Selection and Storage

Store the salad base without dressing in an airtight container in the refrigerator for up to 2 days. Add ranch dressing just before serving to maintain freshness and prevent sogginess.

Common Questions About Salad with ranch Nutrition

Is salad with ranch dressing high in protein?

Salad with ranch dressing is generally low in protein unless additional protein-rich toppings like chicken, eggs, or nuts are added. The ranch dressing itself typically provides less than 1 gram of protein per 2-tablespoon serving.

Can I eat salad with ranch on a keto diet?

Yes, salad with ranch can be keto-friendly if the dressing is low in added sugars. Many ranch dressings contain about 1-2 grams of carbs per serving, making it a suitable option for keto diets. Check the nutrition label to ensure it aligns with your carb limit.

What are the health benefits or concerns of eating salad with ranch dressing?

Salads provide essential vitamins and minerals from vegetables like lettuce and tomatoes. However, ranch dressing is often high in calories and saturated fats, with around 140 calories and 14 grams of fat per 2-tablespoon serving. To make it healthier, opt for a low-fat or yogurt-based ranch.

What is the recommended portion size for salad with ranch dressing?

A typical portion size is about 2-3 cups of salad greens with 2 tablespoons of ranch dressing. If adding toppings like cheese, croutons, or protein, be mindful of portion sizes to avoid consuming excessive calories and fat.

How does salad with ranch compare to other salad dressings?

Ranch dressing is creamier and higher in fat compared to vinaigrettes like balsamic or Italian. While ranch provides about 140 calories and 14 grams of fat per 2-tablespoon serving, vinaigrettes often have fewer calories (80-100 per 2 tablespoons) and less saturated fat.

Data Sources & Scientific References