A typical mixed green salad contains lettuce and other vegetables.
A typical mixed green salad will contain lettuce and other vegetables. At your favorite restaurant, you may also find toppings like croutons or cheese. The dressing can add lots of calories.
Veggies
A mixed green salad will include vegetables -- lettuce or spinach, tomatoes, onions and cucumbers. You might also find broccoli, cauliflowers or radishes. Vegetables are usually very low in calories. A cup of cherry tomatoes is only 27 calories; half a head of lettuce is 54 calories, and 1/2 cup of sliced cucumbers is only eight calories. Consequently, a house salad with no dressing at Chili's is only 180 calories. The exception to the group is avocados, which because of the fat content is higher in calories than other salad ingredients.
Meat, eggs and nuts
Adding protein like meat, nuts or eggs to your salad will add more calories. A house salad from Pizzeria Uno is 90 calories; it becomes 160 calories when grilled chicken is added. Unless you are allergic to seafood, add shrimp to your salad. While it is more expensive, four large shrimp are 22 calories per serving. You can also try adding an egg to your salad. One boiled egg is 78 calories.
Other toppings
While quite tasty, items like olives, cheese, croutons and sunflower seeds can be quite high in calories. Ruby Tuesday's Garden Salad with Parmesan cheese and croutons comes in at 396 calories.
Dressing
The type of dressing you choose can make or break your healthy ambition. Two tablespoons of blue cheese dressing can be 150 calories, while 2 tablespoons of Olive Garden's Low Fat Italian Dressing is 37 calories. To manage calories, order dressing on the side, or don't be afraid to bring your own favorite low-cal dressing from home.
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