The most famous salads with dressings in comparison

The most famous salads with dressings in comparison


During the summer season, a fresh meal rich in mineral salts is an ideal solution so as not to give up on taste without weighing down the body. Big salad, a so-called dish in which vegetables (lettuce, tomatoes , carrots , celery , etc.) are mixed with one or more protein foods ( chicken bites , tuna , shrimp …) and a portion of vegetable fats (such as extra virgin olive oil, avocado , etc. ), it can be a low- calorie dish or a side dish which, however, can hide pitfalls if you combine foods and condimentshigh-calorie.

Salads: healthy and balanced food?

A large salad with excessive ingredients, toppings, hyper-caloric sauces may not be the healthy and light dish that everyone thinks. Some combinations, in a bowl, total over 800 calories . If we think that an 80 gram plate of pasta with vegetables or fish or a risotto reaches 350-380 kcal .

Compare salads

Caesar salad

Caesar salad, one of the most typical salads , is prepared with lettuce , grilled chicken in chunks (optional), Parmesan flakes , croutons , and a dressing of Worcestershire sauce, extra virgin olive oil, lemon and pepper .

A portion of 100 grams of Caesar salad with 100 grams of chicken provides:

  • Calories: 300
  • Proteins : 24 g
  • Carbohydrates : 8 gr
  • Fats: 19 g

Pasta salad

Pasta salad is usually dressed with very different ingredients, such as mozzarella , fresh vegetables such as tomatoes, cucumbers , olives , extra virgin olive oil , salt and pepper.

A 200 g portion of pasta salad contains:

  • Calories: 269
  • Proteins: 7.5 gr
  • Carbohydrates: 43 g
  • Fats: 7.5 gr

Salad with boiled eggs , cooked ham and turkey

A rich but simple to prepare salad, typical of the northern European tradition, which contains lettuce, cucumbers, chunks of Edam cheese , tomatoes, hard-boiled eggs , diced cooked ham and turkey.

A portion of 300 g of this salad, with a balanced dosage of vegetables, protein foods and fats, contains approximately:

  • Calories: 371
  • Proteins: 15 g
  • Carbohydrates: 8 g
  • Fat: 31 g

Greek salad

A truly typical dish of the Greek tradition, ubiquitous in any local trattoria. Prepared with cucumbers, tomatoes, olives, peppers , red onion and feta , the typical Greek cheese, also suitable for those suffering from lactlose intolerance because it is naturally lactose free. Usually this salad is dressed with extra virgin olive oil , red wine vinegar , garlic and lemon. In some cases Dijon  mustard is also added .

A portion of about 320 g of Greek salad contains:

  • Calories: 211
  • Proteins: 6 g
  • Carbohydrates: 13 g
  • Fats: 15 g

Salad with egg, bacon, avocado

In the United States it is known as Cobb salad, and is prepared with mixed salad, bacon, hard-boiled eggs, chicken nuggets, tomato and avocado. It is seasoned only with vinaigrette , but is often accompanied by salt and toppings. It is the most protein of salads because it contains foods such as eggs and chicken. However, it is also the one with the highest fat content – animal and vegetable – due to bacon and avocado.

A 200 g portion contains:

  • Calories: 290
  • Proteins: 16 g
  • Carbohydrates: 5 gr
  • Fats: 23 g

Tuna and onion salad

Tuna salad is often made with mixed salad, tuna, onion, and mayonnaise . Also ideal for filling sandwiches, pita bread, or wraps. The protein in the tuna is fine, but the mayonnaise (which can be avoided) increases the calories and fat.

A portion of 250 grams of tuna salad and mayonnaise contains:

  • Calories: 466
  • Proteins: 24 g
  • Carbohydrates: 7 g
  • Fat: 38 g

Potato salad

Potato salad , very common in Northern Europe and Scandinavian countries as a side dish to fish and meat dishes , is prepared with potatoes , mayonnaise, mustard , onion and aromatic herbs . A salad with a high carbohydrate content (high glycemic index ) and little protein. Frankly not one of the best balanced preparations among salads.

A 280 g portion of potato salad contains:

  • Calories: 462
  • Proteins: 4 g
  • Carbohydrates: 43 g
  • Fat: 31 g

If you add these ingredients…

By adding these ingredients to the salad, they will increase the caloric, protein and lipid intake. In terms of calories, for example:

  • Avocado: 234 calories per 150 gr
  • Sunflower seeds : 165 calories per 30 gr
  • Almonds : 164 calories per 30 gr
  • Bacon: 170 calories per 35 gr
  • Parmesan flakes: 120 calories per 30 gr
  • Emmenthal : 110 calories per 30 gr
  • Mozzarella: 140 calories per 50 gr

Healthy salads: ingredients to favor

When preparing a summer salad, simple and tasty and above all well-balanced in terms of nutrients , it is better to favor vegetables such as chicory , endive and escarole which purify the kidneys , intestines and liver , stimulating diuresis . Fennel and white celery help drain and are rich in vitamins . Make room also for cucumbers, tomatoes and carrots, rich in vitamins C. Vegetables provide a good mineral content in the face of a reduced calorie content.

As for the condiments, opt for a classic extra virgin olive oil , to which you can add: lemon, lime – juice and zest – oily seeds such as sesame , sunflower, pumpkin , flax, or dried fruit (not too much) such as walnuts and almonds.

These are the most delicious salad dressings .



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