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Caesar Salad

Caesar Salad

Everyday

Caesar salad is a classic Italian-American dish featuring crisp romaine lettuce, garlicky croutons, and Parmesan cheese tossed in a rich, creamy dressing traditionally made with anchovies, lemon juice, olive oil, and egg yolk. While the leafy greens provide vitamin A and fiber, the dressing and cheese contribute significant amounts of fat and sodium, making portion awareness important for nutritional tracking. Modern variations often include grilled chicken for added protein or substitute mayonnaise for raw egg in the dressing to address food safety concerns.

Macro Impact

A 1 cup serving contains 236 calories, 7g protein, 9g carbs, and 20g fat.

Calorie Burn

How long would it take to burn off 236 calories?
Walking3.5 mph, moderate pace
55 min
YogaModerate effort, gentle pace
40 min
SwimmingModerate effort, freestyle
30 min
Biking12-14 mph, moderate effort
24 min
StairsStair climbing, moderate pace
27 min
Running5 mph (12 min/mile)
20 min

Nutrition Facts

Serving size1 cup (150 g)
Amount per serving
Calories236
% Daily Value*
Total Fat20g
25%
Saturated Fat3g
13%
Trans Fat0.5g
Polyunsaturated Fat5g
Monounsaturated Fat11g
Cholesterol51mg
17%
Sodium353mg
15%
Total Carbohydrate9g
3%
Dietary Fiber2g
8%
Total Sugars2g
Includes Added Sugars0g
0%
Protein7g
Vitamin D12mcg
60%
Calcium122mg
9%
Iron2mg
9%
Potassium306mg
7%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
9 / 275 g
3%
Fiber
2 / 28 g
8%
Sugars
2 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
20 / 78 g
25%
Monounsaturated
11 / 31 g
34%
Polyunsaturated
5 / 23 g
23%
Saturated
3 / 23 g
11%
Trans
1 g
Cholesterol
51 / 300 g
17%
Omega 3
0 / 5 g
3%
Omega 6
5 / 19 g
28%
Omega 9
11 g
Protein
Protein
7 / 80 g
9%
Amino Acids
Histidine
0 / 3 g
7%
Isoleucine
0 / 2 g
21%
Leucine
1 / 3 g
18%
Lysine
1 / 2 g
22%
Methionine
0 / 1 g
18%
Phenylalanine
0 / 2 g
20%
Threonine
0 / 1 g
23%
Tryptophan
0 / 0 g
38%
Valine
0 / 2 g
20%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
11%
Riboflavin, B2
0 / 1 mg
17%
Niacin, B3
2 / 15 mg
12%
Pantothenic Acid, B5
1 / 5 mg
10%
Pyridoxine, B6
0 / 1 mg
8%
Biotin, B7
8 / 30 mcg
25%
Cobalamin, B12
0 / 2 mcg
16%
Folate
150 / 400 mcg
38%
Vitamin A
750 / 800 mcg
94%
Vitamin C
12 / 83 mg
15%
Vitamin D
12 / 15 mcg
80%
Vitamin E
3 / 15 mg
22%
Vitamin K
119 / 105 mcg
113%
Minerals
Calcium
122 / 1k mg
12%
Copper
0 / 1 mg
11%
Iron
2 / 13 mg
13%
Magnesium
23 / 370 mg
6%
Manganese
0 / 2 mg
10%
Phosphorous
107 / 700 mg
15%
Potassium
306 / 3k mg
10%
Selenium
12 / 55 mcg
21%
Sodium
353 / 2.3k mg
15%
Zinc
1 / 10 mg
8%
Chromium
2 / 30 mcg
5%
Molybdenum
5 / 45 mcg
10%
Iodine
15 / 150 mcg
10%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
112 g
Caffeine
0 mg
Choline
15 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

  1. 1.Salad, caesar, homemade. Canadian Nutrient File. Food ID 501968.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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