Salad which calories are the least. Calorie content of various salads. To prepare the salad you will need

During the New Year holidays, feast after feast mercilessly destroys all the labors of exhausting diets and sports, because everything is so tasty and so hard to refuse.

Yes, at least take the most beloved and irreplaceable Olivier salad, its calorie content is quite high, because both fatty mayonnaise and starchy potatoes with sausage are quite heavy products. But after all, without this traditional dish, the New Year's table loses all its originality and sincerity, so you need to find out which composition of Olivier will not hit the figure hard.

In this post, we will look at all the most famous Olivier variants based on the traditional one, and will make an accurate calculation of the energy intensity of a snack with and without mayonnaise. And also find out what kind of meat product is the best and lightest.

There are very, very many varieties of Olivier, which greatly expands the answer to the question of how many calories are in 100 grams of this salad.

Therefore, we decided to choose kcal as the starting point for calculating classic recipe Olivier, or as the people also call the "winter" salad:

Jacket-boiled potatoes - 4-6 tubers, which averages 600-650 g.
Fresh short cucumbers - 2 pcs., in terms of grams - 200 g.
Pickled cucumbers (salted) - 3-4 pcs. = 250-300 g.
Boiled carrots - 1 root crop weighing 120-130 g.
Eggs - 5 pcs. On average, one category 1 egg weighs between 55-60 g, which means that about 275-300 g of eggs are required for Olivier.
If we are preparing a salad with boiled sausage (300 g), then by default we choose a dairy variety, 100 g of which contains 152 kcal. If you take doctor's or friend's sausages, then the calorie content of such a product will be higher, but not by much, literally by 30-70 kcal.
If the salad is prepared with meat or chicken, then on average the volume meat product more is taken than sausages with the expectation of weight loss during the cooking process. Usually the calculation is 400 g. It is this weight that the average chicken breast.
According to the standard, green peas are added to the salad in the amount of a pure product from 1 can, which is 240-250 g.
Onion - 1 head, weighs in the range of 70-100 g, and has a very low calorie content - 41 kcal.
Mayonnaise is indispensable for dressing Olivier. Today, there are a lot of varieties of this sauce: both lean, and light, and olive, however, for the traditional Olivier, Provence mayonnaise is used, the calorie content of which is very impressive - 624 kcal per 100 g. Naturally, Olivier with mayonnaise will be of high energy value. But if you cook this salad without mayonnaise, and replace it, for example, with low-fat sour cream or yogurt, then the calorie content of the snack will be significantly reduced.

To determine the composition of the salad that is most optimal for you, we suggest that you familiarize yourself with the Olivier calorie table with various dressings and meat components.

Olivier calorie table

Kind of lettuce	Carbohydrates	Squirrels	Fats	Calories (kcal) per 100 grams	Calories Per Serving (200 g)
Olivier with sausage without mayonnaise	7.45 g	4.8 g	4.8 g	94 kcal	188 kcal
Olivier with sausage and mayonnaise	7.03 g	4.65 g	10.16 g	139.3 kcal	278.6 kcal
Olivier without sausage with mayonnaise	8 g	3.6 g	8.3 g	122.5 kcal	245 kcal
Olivier with beef and mayonnaise	7 g	6.5 g	9.4 g	139 kcal	278 kcal
Olivier with beef without mayonnaise	7.4 g	6.8 g	4 g	93.7 kcal	187.4 kcal
Olivier with chicken and mayonnaise	6.8 g	8 g	7.2 g	125 kcal	250 kcal
Olivier with chicken without mayonnaise	7.2 g	8.4 g	1.8 g	80 kcal	160 kcal
Olivier with sausage and sour cream 18%	7.1 g	4.6 g	6 g	101 kcal	202 kcal
Olivier with beef and sour cream 18%	6.8 g	7.25 g	5.6 g	108 kcal	216 kcal
Olivier with chicken and sour cream 18%	6.9 g	7.9 g	3.15 g	88.5 kcal	177 kcal
Olivier without sausage (meat) with sour cream 18%	8.15 g	3.55 g	3.4 g	79 kcal	158 kcal
Olivier with sausage and yogurt 3.2%	7.1 g	4.8 g	4.6 g	91 kcal	182 kcal
Olivier without sausage with yogurt 3.2%	8.15 g	3.7 g	2 g	67 kcal	134 kcal
Olivier with chicken and yogurt 3.2%	6.9 g	8.1 g	1.9 g	78.7 kcal	157.4 kcal

New Year's banquets abound with delicious dishes. And now you do not have to deny yourself a serving of your favorite winter salad.

Using our tips, you can cook the lightest olivier with your own hands at home, which will not become the limit of your daily calorie limit, but will also allow you to enjoy other goodies.

Due to the abundance of vitamins, trace elements in it, low calorie content, lettuce becomes indispensable in the diet.

One of the main dishes for a person who has decided to get rid of extra pounds is a salad. Due to the abundance of vitamins, trace elements in it, low calorie content, lettuce becomes indispensable in the diet.

But it is necessary to choose the right ingredients for salads, since high-calorie foods such as cheese or mayonnaise can turn a healthy low-calorie salad into a very fatty, high-calorie salad.

The most useful foods that you need to put in a salad and not be afraid to get better are, first of all, cabbage, cucumbers and tomatoes, which contain a minimum of calories. At the same time, they contain such necessary vitamins for the body.
Eggs contain sixty-five calories. This is an excellent source of proteins.
Cucumbers, which contain mostly water, are low in calories, Plus, they add flavor to any salad.
Nuts are high in calories(one tablespoon contains from fifty to seventy calories), but they are very useful, as they contain vitamin E and fats necessary for the body.
Cabbage contains about eight calories, besides low calorie content, cabbage is very useful due to great content fiber and vitamin C.
Avocados, like nuts, are high in calories. But on the other hand, they are rich in unsaturated fats and useful minerals.

The following high-calorie foods are best put in a salad quite a bit, or else abandon them altogether:

Potatoes, like pasta, are quite high in calories, but practically do not have useful substances.
Crackers contain a large number of calories, saturated fats, and, in addition, also salt, which retains water in the body, which does not contribute to weight loss.
Different varieties of sausages, bacon, also contain salt, fat and calories.
Cheese, fatty varieties. They are high in calories and contain bad cholesterol.
Green salad, although it contains vitamins, but their content is not very high.
Radish or radish, very few calories, but also very few essential and beneficial substances for the body.
Raisin. High-calorie (up to one hundred and thirty calories) and, in addition, contains sugar.

Healthy salads for the figure

Here are a few salad recipes that are healthy, low in calories, and won't hurt your figure.

Cabbage, celery and apple salad

To prepare a salad of cabbage, celery and apples, you will need:

30 g 3% vinegar
500 g cabbage
10 g sugar
30 g celery roots
salt to taste
100 g apples

Recipe for cabbage, celery and apple salad:

Cut the apples into thin slices, chop the cabbage, and cut the celery into strips. Salt the cabbage and rub it a little. Mix vegetables, drizzle with vinegar and add sugar.

Salad calories - 233 kcal

Delicious salad

To prepare the salad "Delicacy" you will need:

45 g mayonnaise
200 g turnip
120 g cauliflower
40 g green peas
100 g carrots

Salad "Delicacy" recipe:

Boil turnips, cauliflower and carrots, cut vegetables into small cubes, then add all green pea and mayonnaise.

salad calories- 436 kcal

Sweet carrot salad

To make this sweet carrot salad you will need:

juice of 1 orange
50 g nuts
50 g carrots
45 g honey
juice of 0.5 lemon (30 g)

Sweet Carrot Salad Recipe:

Fry the nuts a little, grate the carrots on a coarse grater, add citrus juice to it, season with honey, salt and add the nuts.

salad calories- 655 kcal.

Salad "Health"

To prepare the salad "Health" you will need:

2 carrots
100 g green salad
125 g sour cream
200 g tomatoes
15 g sugar
2 fresh cucumbers
25 g lemon

Salad recipe "Health":

Cut apples, cucumbers and carrots into strips. Cut each lettuce leaf into several pieces. Mix vegetables and herbs, season with lemon juice, salt to taste, add sugar. Decorate the finished salad with sliced tomatoes.

salad calories- 562 kcal.

Green salad with egg

To prepare green salad with egg you will need:

1 egg
Vinegar
10 g greens
125 g sour cream
300 g green salad

Recipe for green salad with egg:

Cut the lettuce leaves and place them in a salad bowl. Add to the leaves, pre-boiled and chopped egg. Mix thoroughly. Prepare your dressing. To do this, mix sour cream, salt and vinegar, pour dressing over salad and garnish with herbs (parsley sprigs) before serving. Salad "Health" can be as an independent dish, but is best suited to fish and meat dishes.

salad calories- 480 kcal.

Radish Salad with Cucumbers and Egg

To prepare a salad of cucumber, radish and eggs, you will need:

50 g sour cream
120 g radish
2 eggs
50 g fresh cucumbers

Recipe for Cucumber, Radish and Egg Salad:

Thinly slice cucumbers and radishes. Separately, finely chop the protein, pre-cooked eggs, and rub the yolk with sour cream. Mix all the ingredients, salt to taste, add sour cream. Before serving, lay the salad in a slide with a salad bowl, sprinkle finely chopped greens on top and garnish with small pieces of radish and cucumber.

Salad calories - 268 kcal.

The calorie content of the salad depends on the dressing!

Do not forget that dressing is an important part of the salad, it also determines whether the salad will be healthy, or whether it will have a huge amount of calories.

The most high-calorie are sauces, as well as dressings based on cheese.
Mayonnaise contains about 100 calories per tablespoon and about 10 grams of fat. It is much better to replace mayonnaise with unsweetened yogurt, which contains only fifteen calories per tablespoon and about two to three grams of fat.
If desired, you can easily prepare the dressing at home. For this purpose, mix about two tablespoons of vinegar and one tablespoon of a healthy olive oil. The amount of such a dressing is designed for one salad, and at the same time, it contains about forty calories.
If you like a spicier taste, you can add one tablespoon of mustard to the dressing, but then the calorie content of the dressing will be forty-five calories.

Eat with pleasure and lose weight!

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Salads made from vegetables are invariably popular with professional chefs and ordinary housewives. We all know that every vegetable...

The benefits of salads for weight loss

Any nutritionist will tell you that anyone who wants to lose weight noticeably and permanently needs to start eating healthy. A healthy eating necessarily includes the oldest dish of world cuisine - salad. Of course, preference should be given to low-calorie vegetable salads.

When losing weight, vegetable salad performs several functions at once - it satisfies the feeling of hunger and fills the stomach, nourishes the body with useful trace elements and vitamins, and also serves as a kind of “broom” - cleanses the intestines and improves metabolism. As with everything, the preparation of salads must be approached with intelligence and love.

In spring, summer and autumn, it is advisable to choose vegetables for salad in the market, and not in the supermarket. In winter, it is better to "press" on sauerkraut with a bow - the richest storehouse. Fill with vegetable oil and you can safely eat a fairly large portion. Neither excess weight, no colds will disturb you.

The most of the most

If we are talking strictly about calories, then the lowest calorie and easy to prepare fresh salad is lettuce salad. Season the chopped lettuce leaves with a sauce of vegetable oil and vinegar, mixed in equal proportions. Chopped dill will complete the picture. Calorie content per 100 grams of this salad is only 12 kcal!

But in order to eat this salad often, you need to love greens very much or have great willpower. Low-calorie include all salads from non-starchy green vegetables - spinach, celery, cucumbers, radishes, cabbage. A more traditional and beloved by everyone salad of cucumbers and tomatoes is also low-calorie (if seasoned with vegetable oil, then in 100 grams 46 kcal). Read more cucumber and tomato salad in a separate article.

popular in autumn-winter period vinaigrette can be called a medium-calorie salad. Yes, the simplest vinaigrette without beans will pull 131 kcal per 100 grams. look in the article about this multi-variant salad.

High-calorie salads include salads with a large number of ingredients, with vegetables containing starch, with meat, seasoned with mayonnaise or even more fatty dressings. It's interesting that Caesar salad", which many consider dietary, thanks to the dressing it has 500 kcal in 100 grams. It is also important that the chicken in the salad is not very fatty.

"Olivie", which is sinned by high-calorie content, will give you only 284 kcal. If you replace boiled sausage with chicken breast, then only 234 kcal. Another symbol of the holiday - salad "Herring under a fur coat" - 193 kcal in 100 grams. Another thing is that here you need to know the measure and even on a holiday not to eat these mayonnaise salads in basins.

Obviously, vegetable salads should be on our menu every day. But with the onset of autumn coolness and winter cold, the body objectively requires something more nutritious. And then we recommend adding meat to salads - primarily chicken. Boiled chicken breast is a great and essential addition to green salad bases like arugula and celery.

With low-fat yogurt, the calorie content of such a salad will not exceed 83 kcal per 100 grams. You can substitute chicken for beef if you like. Beef salad with vegetables will also be low calorie ( 113 kcal per 100 grams) and very helpful. If the husband said to a vegetable salad - eat it yourself, then the whole family will be happy to eat such a nutritious salad with you for dinner.

All seafood is fantastically low in calories. If you love, know how to choose and cook, feel free to add squid, shrimp, mussels to vegetable salads. The calorie content of such diet food will not exceed 90-100 kcal per 100 grams. And, of course, from time to time you can treat yourself and loved ones to salads with fish - boiled, smoked, salted.

These salads cannot be called low-calorie and dietary, but they are very nutritious and rich in fatty amino acids necessary for the body. For example, red fish salad– slightly salted salmon – with potatoes and cucumber has 254 kcal per 100 grams. But we advise you not to use chips, croutons in salads at all. These products do not just add extra calories to the salad, they are a fly in the ointment that spoils the usefulness of other ingredients.

salad calorie table

Salad	Calories, kcal	Belkov, Mr.	Zhirov, g	Carbohydrates, g
Tomato, cucumber, pepper salad	30,8	1	0,8	6
Salad "Cabbage with apples"	32,4	1,5	0,2	6,5
Cabbage salad	67,9	1,8	3,6	7,6
Tomato salad with garlic sauce	71	3,8	1,8	10,2
Apples with nuts	75,8	1,7	0,3	17,6
Sauerkraut with sunflower oil	77,8	1,6	3,1	11,6
Raw carrots and apples	83	1,3	4,7	9,2
Radishes with sour cream	104	2,9	8	3,1
liver salad	104,7	8,2	7,5	1,1
Mushroom salad with sour cream and egg	143,1	3,9	12,5	4
"Greek salad	188,5	3,9	17,8	3,4
Sorrel salad with onion and mayonnaise	200,1	2,3	18,8	5,8
"Mimosa"	296,6	6,3	28,4	4,5

Salads, regardless of the number of components, are simple meals, since they do not undergo heat treatment, which means that after cooking they do not change weight. Some salad ingredients such as potatoes, eggs, chicken fillet after cooking, they practically do not change their mass, which means that their calorie content remains the same. Therefore, to find out how many calories are in a Greek salad, for example, you just need to add up the calorie content of all its ingredients, do not forget about the calorie content of the sauce used for dressing.

Let's take a look at several popular, beloved by many recipes for such salads: Olivier, Caesar, Greek and crab, calculate their calorie content.

How many calories are in Olivier salad?

For example, let's take the Olivier Capital salad recipe, which is often served in restaurants and cafes.

To prepare the salad you will need:

boiled beef or pork meat - 200 grams. Let's take beef as an example. Its calorie content is 254 kcal / 100 gr., Which means 200 gr. - 508 kcal;
boiled potatoes - 100 grams - about 77 kcal;
boiled eggs - 2 pieces (94 gr.) - 150 kcal;
boiled carrots - 100 grams (1 large carrot) - 30 kcal;
pickled cucumbers - 3-4 pieces - 240-320 grams - 38-51 kcal;
fresh cucumber or one apple. Let's take an apple 200 gr. - 94 kcal;
green peas - 100-150 grams - 73-109 kcal;
mayonnaise "Provencal" - 150 grams - 936 kcal.

To understand how many calories are in 100 grams of Olivier salad, divide the resulting number of calories by the total weight of the ingredients and multiply by 100. Total: (1955/1314) * 100 \u003d 149 kcal (rounded result).

The calorie content of a serving of salad, in which 200 gr. - 298 kcal.

How many calories are in a Caesar salad?

Ingredients that, according to the recipe, are in the Caesar salad:

boiled chicken fillet - 500 grams - 550 kcal;
cherry tomatoes - 200 grams - 30 kcal;
Dutch cheese - 100 grams - 352 kcal;
fried white crackers - 55 grams - 200 kcal;
garlic - 4 grams - 6 kcal;
mustard - 7 grams - 11 kcal;
3 chicken eggs - 140 grams - 220 kcal;
lemon juice for dressing - 40 grams - 6 kcal;

We consider how many calories are in the finished Caesar salad - 550 + 30 + 352 + 200 + 6 + 11 + 220 + 6 + 90 \u003d 1465 kcal.

Now we consider how many calories are in 100 gr. Caesar salad - (1465/1056) * 100 \u003d 139 kcal (rounded result).

How many calories in a standard 200 gr. servings of Caesar salad - 139 * 2 \u003d 278 kcal.

How many calories are in a Greek salad?

Greek salad can be called a vegetable salad, it is easy for digestion and at first glance very dietary.

Let's look at the calorie content of its components and find out how many calories are in a Greek salad:

red, yellow, green bell peppers - 250 grams - 67.5 kcal;
fresh red tomatoes - 30 grams - 6 kcal;
fresh cucumbers - 30 grams - 5 kcal;
lettuce leaves - 5 grams - 0.6 kcal;
onion, cut into half rings - 30 grams - 12 kcal;
feta cheese - 30 grams - 87 kcal;
olive oil for dressing - 10 grams - 90 kcal.

We consider how many calories are in a Greek salad - 268.1 kcal, which means energy value 100 grams of finished salad - (268.1 / 385) * 100 \u003d 70 kcal (rounded result).

Calorie 200 gr. servings - 140 kcal.

Having calculated how many calories are in the Greek salad, it became clear that, despite the feta cheese and olive oil, a small 200 gr. portion is not so burdensome for the waist.

How many calories are in crab salad?

In the usual way, we calculate the calorie content of salad, taking into account the energy value of its ingredients:

boiled potatoes - 400 grams - 308 kcal;
crab meat - 250 grams - 183 kcal;
boiled chicken eggs- 282 grams (6 pcs) - 450 kcal;
canned corn - 285 grams - 339 kcal;
green onions - 50 grams - 9.5 kcal;
table mayonnaise - 60 grams (3 tablespoons) - 376 kcal.

We consider how many calories are energy value crab salad- 308 + 183 + 450 + 339 + 9.5 + 376 \u003d 1665.5 kcal.

Calorie content of 100 grams of crab salad - (1665.5 kcal / 1327) * 100 \u003d 126 kcal (rounded result).

Calorie 200 gr. servings - 252 kcal.

We talked about your favorite salads and their calorie content. We hope that now you will be more careful when ordering dishes in restaurants.

There are several types of leaf lettuce, among them - lettuce, watercress, iceberg lettuce, arugula and many others. The low calorie content of lettuce with its very high nutritional value makes it an excellent dietary product. Like all green leafy vegetables, it is very useful, contains many beneficial vitamins, trace elements and amino acids and a lot of fiber. The calorie content of lettuce, like all green vegetables, is very low - it is not for nothing that it is included in the list of so-called “negative calorie foods”. It contains so few calories and so much fiber that it takes more energy for the body to digest than it receives.

calories fresh lettuce leaf (lettuce) - 12 kcal per 100 gr. This amount contains only 0.3 g of fat, protein content - 1.2 g, carbohydrates - 1.3 g. The main source of calories are carbohydrates and sugars.

The calorie content of fresh iceberg lettuce is 14 kcal per 100 g of the product. Calorie arugula - 25 kcal per 100 gr. It contains more proteins and carbohydrates and has a pleasant sour taste.

The healthiest of green salads is watercress. The calorie content of this variety is 11 kcal per 100 gr. It has a spicy spicy taste due to the content of burning substances.

Salad is not satiating on its own, but is a great addition to other vegetables and foods. Its low calorie content makes it a great option for a summer menu or unloading days. It can be used as an ingredient for other salads and side dishes, as well as a decoration or a kind of substrate for other dishes - meat or fish, for example.

What is the benefit of a salad?

In addition to its low calorie content, salad is also very useful. It contains vitamins, trace elements, amino acids, fiber.

Vitamin A has a beneficial effect on the condition of the skin, on general well-being, improves vision and is an antioxidant that prevents the aging of the body and the formation of malignant tumors. Vitamin C, which is abundant in green salad, strengthens our immunity and increases the body's resistance to viruses and colds. B vitamins (niacin, nicotinamide, pyridoxine, folic and pantothenic acids, thiamine, riboflavin) help strengthen the nervous system, reduce stress and anxiety, and improve sleep. They improve brain function, memory, attention, relieve stress, tone up, improve blood composition, participate in the metabolic process and improve it, promote the breakdown of fats and carbohydrates for energy, normalize acid-base balance, have an antioxidant effect, preventing the occurrence of cancer and improving the condition of our skin, teeth, hair and nails. The vitamin E found in the leaves is also a powerful antioxidant. Vitamin K plays an important role in the process of blood clotting.

Not only low calorie and the high vitamin content is what makes the salad so healthy. It also contains very important trace elements. Calcium, phosphorus and fluorine strengthen bones and teeth. Potassium helps to remove salt and excess water from the body and is necessary for the work of all muscles. Sodium normalizes water-salt metabolism. Magnesium and zinc are necessary for all metabolic processes in the body, in addition, magnesium, zinc and copper improve the condition of hair, nails and skin. Iron is necessary for blood, and iodine for correct operation thyroid gland. Manganese regulates blood sugar levels, has an antioxidant effect and improves liver function. Selenium slows down the aging of the body and preserves the youth, beauty and vitality of a person. Lutein and zeaxanthin are essential for human vision and, like all polyphenols, are also effective antioxidants. Lactucine soothes nervous system person, normalizes sleep, and also prevents the deposition of salts. Pectins improve bowel function and help the body get rid of "bad" cholesterol.

Due to the low calorie content of lettuce and its ability to improve metabolism and stimulate the breakdown of fats, it is recommended for those who are obese. The ability to regulate blood sugar levels makes these greens very beneficial for diabetics. The leaf variety is useful for mental workers and those whose work is associated with great mental and nervous stress - it stabilizes the nervous system and stimulates the brain.

Green salad is recommended for women - it helps to maintain youth and beauty, relieves the unpleasant symptoms of PMS, and the iron contained in it prevents anemia during menstruation. It effectively fights constipation. In medicine, it is used to treat peptic ulcers of the stomach and duodenum, as well as in the treatment of chronic gastritis. It improves appetite and promotes better digestion of food. Normalizes blood pressure, cleanses the blood, relieves headaches, is effective in beriberi and hypovitaminosis, promotes tissue regeneration. It has an antimicrobial effect, improves immunity and helps the body fight various diseases, and also helps to quickly recover from illnesses.

The use of lettuce is indicated for those who want to normalize metabolism and improve blood circulation. With edema, greens, due to the high content of potassium and the mild diuretic effect, remove excess fluid and salt from the body.

And do not forget that the low calorie content of lettuce allows it to effectively deal with excess weight.

Salad calories and weight loss

The salad seems to have been created specifically to add it to the diet during various diets. The high content of vitamins and trace elements plays an extremely important role in conditions of a limited diet, and low calorie content allows you not to overeat and comply with daily calorie restrictions.

Salad in diets should be combined with carbohydrates and proteins - meat, poultry, fish, vegetables, nuts, cheeses. You can use it as the basis of vegetable salads, combining with tomatoes, cucumbers, bell peppers, olives. These dishes are best seasoned with olive oil and lemon juice, and to enhance the fat-burning effect, you can add garlic, ginger or cinnamon there.

You can also arrange fasting days for yourself on a salad - low calorie content will allow you to keep your daily calorie intake within 1000 kcal, while not suffering from hunger. With a fasting day on a salad, you need to eat at least 500-700 grams of this salad and 1 kg of any other green vegetables or tomatoes. Vegetable salads are allowed to fill with a spoonful of olive oil and lemon juice. During the day, you need to drink enough water or green tea - at least 1.5 liters. In one such fasting day, you can cleanse the intestines, remove excess fluid from the body, rid your body of toxins, and repeating such fasting days once a month will allow you to smoothly and steadily lose weight.