What's in Your Salad?

Salads can make a super-healthy meal, providing fiber and a variety of nutrient-packed vegetables. But it’s tempting to load up your bowl with ingredients that add a lot of sodium and saturated fat (We’re looking at you, blue cheese). Before you make an actual salad, use our simple tool to see how your choices affect the nutrition.

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1/3 DAILY VALUE
CALORIES
SAT. FAT
CARBS
FIBER
PROTEIN
SODIUM

Ideally, a meal-sized salad should have one-third or more of the Daily Value for fiber and no more than one-third of the Daily Value for saturated fat and sodium.

Nutrient values for individual salad ingredients are estimates derived from ESHA The Food Processor, a nutritional analysis database.