Vegetarian caesar salad

Lunch

Item Rating: 72/100

1 serving (150 grams) contains 200 calories, 5.0 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	4.8 g	24%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		634.9 mg	27%
Total Carbohydrates		15.9 g	5%
	Dietary Fiber	4.8 g	17%
	Sugars	3.2 g
protein		7.9 g	15%
Vitamin D		0 mcg	0%
Calcium		158.7 mg	12%
Iron		2.4 mg	13%
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 (69.2%)

Protein: 31 cal (10.2%)

Carbs: 63 cal (20.6%)

About Vegetarian caesar salad

Vegetarian Caesar salad is a plant-based variation of the classic Caesar salad, originating from Italian cuisine but popularized internationally. This version replaces anchovies and Parmesan cheese with vegetarian-friendly alternatives, such as nutritional yeast or plant-based Parmesan, and uses a creamy dressing made without animal-derived ingredients. Typically, the salad includes crisp romaine lettuce, croutons, and a zesty dressing, offering a balanced profile of fiber, healthy fats, and micronutrients like vitamin C, vitamin K, and potassium from the lettuce. Depending on the dressing and crouton choice, it can be either a higher-calorie option or a lighter one suitable for various dietary goals, making it a versatile dish for vegetarians seeking flavorful yet wholesome options.

Health Benefits

• Provides vitamin K from romaine lettuce, which supports bone health and blood clotting.
• Delivers dietary fiber from romaine and croutons, aiding digestion and promoting satiety.
• Offers heart-healthy unsaturated fats if olive oil-based dressing is used, reducing bad cholesterol.

Dietary Considerations

Allergens: Contains gluten (from croutons if not gluten-free), soy (if soy-based vegetarian alternatives are used), nuts (if nut-based Parmesan substitutes are included)

Suitable for: Vegetarian, plant-based

Not suitable for: Gluten-free (unless modifications are made), nut-free (if using nut-based substitutes)

Selection and Storage

Keep the salad dressing separate from the greens and croutons until ready to serve to maintain freshness and texture. Refrigerate unused dressing in an airtight container for up to one week.

Common Questions About Vegetarian caesar salad Nutrition

How many calories are in a vegetarian Caesar salad?

A vegetarian Caesar salad typically contains around 200-300 calories per serving, depending on the ingredients used. Calories can vary depending on the amount of dressing, croutons, and cheese added. Using lighter dressing or omitting high-fat toppings can reduce calorie content.

Is a vegetarian Caesar salad suitable for a keto diet?

A vegetarian Caesar salad can be keto-friendly if prepared with low-carb ingredients. Traditional croutons should be omitted or replaced with keto-friendly options, and the dressing should be checked for added sugars. The salad can be rich in healthy fats from olive oil and parmesan cheese, making it a good fit for a keto diet.

What are the health benefits of eating a vegetarian Caesar salad?

Vegetarian Caesar salad can provide vitamins A, C, and K from romaine lettuce as well as calcium and protein from parmesan cheese. It’s a lighter option compared to traditional Caesar salad with anchovies or heavy dressings, making it suitable for heart-conscious diets. However, watch out for high sodium levels in dressings and cheese.

What is the recommended portion size for a vegetarian Caesar salad?

A recommended portion size for a vegetarian Caesar salad is about 2 to 3 cups, which typically provides a balanced nutritional profile for a side dish or a light meal. If consuming it as a full meal, you might want to add a protein source like tofu or chickpeas to enhance its satiety.

How does a vegetarian Caesar salad compare to a traditional Caesar salad?

A vegetarian Caesar salad removes anchovies or Worcestershire sauce, replacing them with vegetarian-friendly alternatives like capers or tamari for flavor. It has a similar calorie range but may offer lower protein levels without the anchovies. The flavor remains close with careful seasoning adjustments.

Data Sources & Scientific References