Staying healthy comes with lots of planning on what to eat, what not to eat, and how much to eat. While some foods are regarded as unhealthy, others are considered essential and nutritious. Some of these foods are salads, for example, the typical garden salad. Vegetable salads are healthy, and there is no measure as to how much you should eat.
But, if you are trying to lose weight and need to keep checking your calories, it does no harm knowing the number of calories in a garden salad. That way, you can account for those in your daily intake and stay in line with your fitness goals. Check out Ram Research for more health tips and advice.
How Many Calories Are in a Garden Salad?
It is essential to note that the number of calories in a garden salad is determined by the type of vegetables it has. There are various types of garden salads ranging from vegetables to a mix of protein, fats, and vegetables. Here are the common types.
Assorted Vegetables
This is the common type of garden salad that most people enjoy.
It includes an assortment of vegetables such as lettuce, onions, herbs, etc. This garden salad is one of the lowest in calories totaling about 11 calories per cup of salad. The salad is also the lowest in carbs ranging between 2 to 3 grams per cup.
It is important to note that some vegetables have little content of fat. On this note, a typical garden salad will have about 0.11 grams of fat per cup. However, this number might change if you decide to add salad dressings with fat content.
Vegetables with A High Glycemic Index
A high glycemic index indicates a higher amount of sugars in the salad. If you have a garden salad with tomatoes and carrots, it is most likely to have more sugar than the typical leafy greens salad. On this note, this salad has a higher amount of carbs ranging between 2.5 to 3 grams per cup.
Like the assorted vegetable salad, this type can have traces of fat totaling 0.12 grams per cup. The total calories in a cup of this salad can be anywhere between 10 to 12. There is not much difference in the amount of fat, carbs, protein, and calories between this and the assorted vegetable salad, but it is good to know that the more carrots you use, the higher the number of carbs.
Garden Salad with Avocado
Avocado can quickly transform the taste and texture of a salad from 0 to 100. The creamy texture of avocado makes the salad more palatable, especially if you do not enjoy raw vegetables.
As good as it seems, a garden salad with avocado can add up the calories significantly. Here is how. 
When it comes to the fat content, this salad will have about 3.01 grams per serving.
This is significantly higher than the above types. The carb content is also higher, totaling 4.61 grams per cup.
Ultimately, the calories are bound to be higher and can range between 40 and 45, depending on the size of the avocado you add to your salad.
The protein content is higher at 0.98 grams per cup, hence the filling nature of this avocado salad.
Garden Salad with Egg
If you like to enjoy your salad as an inclusive meal, then you probably add eggs. This salad is healthy but significantly higher in calories compared to the above types. Obviously, the protein content in eggs adds up to the calories and other parameters. With the egg, the salad can be anywhere between 3 to 4 grams of protein per cup.
When it comes to the fat content, this salad can total 2.40 grams per cup. The fat content is lower than that of the avocado salad but still significantly higher than the typical vegetable salad. It is also lower in carbs compared to the avocado salad totaling 3.19 grams per cup.
Even with the lower numbers of carbs and fat, this salad is higher in calories. It totals 47 calories per cup, which is two calories lower than the avocado salad. However, this number can change depending on the size of the egg and the types of vegetables you use in your salad.
Garden Salad with Cheese
Like eggs and avocado, cheese can take a typical garden salad to a whole new level. Cheese is fatty and creamy, making the salad more palatable and filling. But, that comes at a cost with the extra calories in cheese. What do you get?
This salad has a high-fat content totaling 5.53 grams per cup. It is significantly higher than the above types of salad; hence the need to take it with moderation. 
However, the carbs in this salad are lower than those in the avocado and egg garden salad. Depending on the amount of cheese you add, this salad can have between 2 to 3 grams of carbs per cup.
On the other hand, the protein content is higher, totaling 4.60 grams per cup. This salad is one of the best if you are looking for a balanced yet healthy salad. The high protein content and fat content lead to a higher calorie count between 70 and 80 per cup.
Garden Salad with Egg and Cheese
For an even creamier and more balanced salad, people add cheese and eggs to the assorted vegetables. This adds up the numbers in every parameter hence the salad with the most calories. The fat content totals to 7.41 grams per cup and can vary depending on the amount of cheese and eggs.
The carb content is also at 7.41 grams per cup, while the protein content comes to 7.86 grams, the highest so far. Ultimately, the calories are higher, totaling 123 per cup.
These salads all vary in the number of calories, depending on the ingredients you use. If you are looking for a low-calorie garden salad, you should consider the assorted vegetable salad. If you are looking for a more nutritious and filling salad, then you can choose between the other types.
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