Is Caesar Salad Healthy? Nutrition, Calories & Alternatives
Caesar Salad nutrition facts per 100 g and per serving
Figures are for: Caesar salad with chicken
| Nutrient | Per 100 g | Serving: 250 g |
|---|---|---|
| Calories | 190 kcal | 475 kcal |
| Energy (kilojoules) | 795 kJ | 1,987 kJ |
| Protein | 12 g | 30 g |
| Fat | 13 g | 33 g |
| incl. saturated | 3.4 g | 8.5 g |
| Total carbohydrates | 7 g | 18 g |
| incl. sugars | 1.8 g | 4.5 g |
| incl. fiber | 1 g | 2.5 g |
| Salt | 1.1 g | 2.8 g |
*Where the numbers come from
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. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
190 kcal (795 kJ) per 100 g · P/F/C 12/13/7 g
Serving (250 g) — 475 kcal (1,987 kJ) · Nutri-Score C
Per 100 g: sugar: low saturated fat: medium salt: medium fiber: low
In moderation. Caesar salad sits in the middle of the scale — grade C on the open 2023 Nutri-Score algorithm: fine in a balanced diet, but not a “more is better” food.
For
- Protein: 30 g per serving — 54% of the 56 g daily reference for a 70 kg (154 lb) adult.
Against
- Salt: 2.8 g per serving — 56% of the 5 g a day the WHO sets as the maximum.
- Saturated fat: 8.5 g per serving — 43% of the 20 g daily reference intake.
A typical serving is 250 g: 475 kcal, 30 g protein, 33 g fat and 18 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
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.
protein 25%fat 62%carbs 13%
Caesar Salad calories by weight, 50–300 g
150 g of Caesar salad has 285 calories and 200 g has 380. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 95 | 6 / 6.5 / 3.5 | 0.5 |
| 100 g | 190 | 12 / 13 / 7 | 1 |
| 150 g | 285 | 18 / 20 / 11 | 1.5 |
| 200 g | 380 | 24 / 26 / 14 | 2 |
| 250 g — typical serving | 475 | 30 / 33 / 18 | 2.5 |
| 300 g | 570 | 36 / 39 / 21 | 3 |
Free to reuse with a link to the source, CC BY 4.0
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Caesar Salad: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Caesar salad with shrimp | 170 | 10 / 12 / 7.5 |
| Caesar salad with salmon | 173 | 8.8 / 13 / 6.4 |
| Caesar salad with chicken | 190 | 12 / 13 / 7 |
Caesar Salad: more nutrition highlights
It has 2.5 g of fiber per serving — roughly 10% of the 25 g a day most adults fall short of.
How much movement is one serving?
A 250 g serving 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.
Caesar Salad: swaps and alternatives
Caesar salad has a fair amount of saturated fat (3.4 g per 100 g), a fair amount of salt (1.1 g per 100 g) and almost no fiber (1 g per 100 g), but our database has no same-category swap that fixes this noticeably at the same calories and is a full grade better. The simplest move is a smaller serving. How we pick swaps.
Similar foods with a better grade than Caesar salad
Same food group, a better Nutri-Score grade. They fall short of a noticeable per-serving swap, but their profile is better. Figures are for 250 g, a typical serving of Caesar salad.
| Food | Grade | Kcal | Protein, g | Fiber, g | Sat. fat, g |
|---|---|---|---|---|---|
| Caesar Salad | C | 475 | 30 | 2.5 | 8.5 |
| Rojak | B | 355 | 11 | 6.8 | 2 |
Caesar Salad vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Tamales | 174 | 7.4 / 9 / 16 |
| Hummus | 177 | 8 / 9 / 21 |
| Caprese Salad | 180 | 9.5 / 15 / 3.8 |
| Lasagna | 185 | 10 / 9.5 / 16 |
| Ayam Penyet | 185 | 9.4 / 8.4 / 18 |
| Caesar Salad | 190 | 12 / 13 / 7 |
| Chicken Parmigiana | 204 | 16 / 11 / 11 |
FAQ
How many calories are in 100 g of Caesar salad?
100 g of Caesar salad has 190 calories, with 12 g protein, 13 g fat and 7 g carbohydrates (1 g fiber).
How many calories are in a serving of Caesar salad?
A 250 g serving has 475 calories: 30 g protein, 33 g fat and 18 g carbs.
What are the macros of Caesar salad?
Per 100 g: 12 g protein, 7 g carbs and 13 g fat. By calories that's about 25% protein, 13% carbs and 62% fat.
How long do you have to walk to burn a serving of Caesar salad?
About 2 h 35 min of easy walking or 60 min of cycling for a 70 kg (154 lb) person — that's the 475 calories in a 250 g serving.
How much fiber is in Caesar salad?
100 g of Caesar salad has 1 g of fiber; a 250 g serving has 2.5 g — 10% of the 25 g a day the WHO recommends.
How do the calories in Caesar salad change with the type and cooking method?
Per 100 g it ranges from 170 kcal (Caesar salad with shrimp) to 190 kcal (Caesar salad with chicken).
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