Caesar Salad: Calories, Nutrition & Healthier Swaps

Chicken Caesar gives protein from the chicken and greens from the lettuce, but most calories come from dressing and croutons — ask for dressing on the side.

Caesar Salad nutrition facts per 100 g and per serving

Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.

Caesar Salad: nutrition highlights

A serving (serving, 250 g) provides 30 g of protein — about 54% of the 56 g daily reference for a 70 kg (154 lb) adult (0.8 g per kg). It has 2.5 g of fiber per serving — roughly 10% of the 25 g a day most adults fall short of.

On the open Nutri-Score algorithm, Caesar salad gets a B: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.

What to watch

• A serving has 2.8 g of salt — 55% of the WHO's 5 g daily maximum.

How much movement is one serving?

One serving (serving, 250 g) is 475 kcal — roughly 2 h 35 min of easy walking or 60 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.

Healthier swaps for Caesar Salad

Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.

• Lentils with lentils — 350 g, 469 kcal: −7.1 g saturated fat, −2.1 g salt.
• Lentils with mushrooms — 390 g, 476 kcal: −5.8 g saturated fat, −1.6 g salt.
• Lobio (bean stew) — 360 g, 479 kcal: −6 g saturated fat, +16 g fibre.
• Dal tadka (yellow lentil curry) — 360 g, 479 kcal: −2 g salt, +13 g fibre.