Is Caesar Salad Healthy? Nutrition, Benefits, Downsides - Healthline
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Nutrition
Evidence BasedIs Caesar Salad Healthy? A Dietitian Explains What to Know
Medically reviewed by Katherine Marengo LDN, R.D. — Written by Sara Haas RDN, LDN on June 20, 2022- What is it?
- Nutrition
- Dressing
- Benefits
- Downsides
- Make it healthier
- The bottom line
If you’ve bitten into a Caesar salad, you know it’s delicious and popular, but you may be wondering if it’s good for you. Even though it’s a salad, it does come with creamy dressing, cheese, and croutons.
In this article, we take a closer look at this beloved dish and provide more information about what Caesar salad is, what its nutrition profile looks like, and how to make it healthier.
Share on PinterestWhat is Caesar salad?
Caesar salad’s origins are a bit of a question mark. While there’s some uncertainty around who invented the famous salad, we know the basic elements.
The salad typically includes romaine lettuce, croutons, Parmesan cheese, and a dressing made of anchovies, olive oil, garlic, lemon, egg yolks, and Dijon mustard.
But not all Caesar salads are created equal in today’s creative culinary world. Chefs and home cooks have been experimenting with the recipe, reinventing it in ways to simplify the process and in some cases, make it more nutritious.
Sometimes you’ll see kale and other lettuces used alongside or instead of romaine, or you’ll find croutons made from cornbread or a whole-grain ciabatta. You also might find additions, such as avocado, tomatoes, and bell peppers.
Caesar salad is often served with a protein source like grilled chicken, blackened salmon, nuts, or sautéed tofu.
summaryCaesar salad is traditionally made with romaine lettuce, croutons, Parmesan cheese, and a creamy dressing made with anchovies and egg yolks. You can add variety and nutrients by using other lettuces, vegetables, and lean proteins.
Nutritional profile of Caesar salad
While the nutritional composition will vary based on the ingredients and dressing used, a prepackaged 100-gram serving (about 1 1/4 cups) of Caesar salad provides (1, 2, 3, 4, 5):
| Caesar salad without dressing | Caesar salad with regular dressing | Caesar salad with “light” dressing | Caesar salad with chicken and regular dressing | Caesar salad with chicken and light dressing | |
|---|---|---|---|---|---|
| Serving Size | 1 1/4 cups (100 grams or 3.5 ounces) | 1 1/4 cups (100 grams or 3.5 ounces) + 1 Tbsp dressing (14 grams or 0.5 ounces) | 1 1/4 cups (100 grams or 3.5 ounces) + 1 Tbsp dressing (14 grams or 0.5 ounces) | 1 1/8 cup (100 grams or 3.5 ounces) + Tbsp dressing (14 grams or 0.5 ounces) | 1 1/8 cups (100 grams or 3.5 ounces) + 1 Tbsp dressing (14 grams or 0.5 ounces) |
| Calories | 74 | 156 | 91 | 142 | 77 |
| Protein (grams) | 4 | 5 | 4 | 9 | 9 |
| Total fat (grams) | 4 | 12 | 4 | 11 | 3 |
| Saturated fat (grams) | 2 | 3 | 2 | 2 | 1 |
| Carbs (grams) | 7 | 7 | 10 | 3 | 6 |
| Fiber (grams) | 2 | 2 | 2 | 3 | 2 |
| Cholesterol (mg) | 8 | 14 | 8 | 29 | 23 |
| Sodium (mg) | 225 | 407 | 286 | 444 | 434 |
| Calcium | 9% | 9% | 9% | 5% | 5% |
| Iron | 5% | 5% | 5% | 5% | 5% |
Traditional Caesar salads can be high in saturated fat, thanks to the dressing and cheese. Salads that use “light” dressing are lower comparatively, but can still be high in sodium.
Light Caesar dressings contribute fewer calories, so they can be good alternatives to full-fat versions.
Making your own dressing is also an option, and it allows you to choose your own ingredients and flavors.
summaryAdding chicken breast to your Caesar salad boosts protein. Consider using a “light” dressing to decrease calorie and fat content. Salad dressing in general increases sodium content, so keep portions small if you’re watching your sodium intake.
What about the dressing?
Caesar salad is typically served with its own dressing, which is called Caesar dressing. It’s made from anchovies, garlic, egg yolks, lemon juice, Dijon mustard, oil, salt and Parmesan cheese.
Several varieties of Caesar dressing are available, including regular, light, and fat-free. You can also find vegan dressings that are made with avocado oil or other plant-based oils instead of eggs. Homemade dressing is also an option.
Here are the nutritional profiles of 2 tablespoons (about 30 grams) of 3 types of Caesar dressing (4, 6, 7):