How many calories in a 50 g vegetable Salad?

November 12, 2025 •

3 min read

According to nutrition data, a basic 50 g mixed leafy green salad can contain as few as 8 to 10 calories. The exact number of calories in a 50 g vegetable salad, however, is heavily dependent on the type of vegetables used and any added toppings or dressings. This small, nutrient-dense portion is a perfect low-calorie base for any meal.

Quick Summary

The calorie count for a 50 g vegetable salad varies based on ingredients, with a simple leafy green mix being very low-calorie. The biggest factor influencing the total is the addition of dressings and high-calorie toppings.

Key Points

Extremely Low Calorie: A plain 50 g vegetable salad, especially one made from high-water content vegetables like lettuce and cucumber, contains very few calories, often under 20.
Dressings are a Major Factor: The biggest calorie contributor to a vegetable salad is the dressing. Creamy dressings like Ranch or Caesar can add significant calories, while a light vinaigrette or lemon juice keeps the count low.
High-Calorie Add-ins: Nuts, seeds, cheese, and croutons dramatically increase the calorie count, even in small amounts, so use them sparingly.
Control Your Toppings: For a low-calorie salad, focus on lean protein additions, or skip them altogether, and opt for high-fiber, high-water vegetables for volume.
Mindful Assembly is Key: Knowing the calorie impact of each ingredient is essential for managing the total calories in your vegetable salad.
Nutrient-Dense Base: The vegetable base is rich in vitamins, minerals, and fiber and is naturally low in sodium and cholesterol, providing excellent nutritional value.

Understanding the Core Calorie Count

When you hear 'vegetable salad', it's important to define what's included. A plain salad of common leafy greens and other low-starch vegetables is extremely low in calories. For instance, 50 grams of mixed salad greens typically contains around 8 calories. However, this is just the foundation. The overall calorie content of your salad can change dramatically once you start adding other elements.

Vegetables that are high in water content

Vegetables with a high water content and lower starch levels are naturally very low in calories, making them excellent choices for a light, healthy meal. A 50 g portion of a mix primarily composed of these will have a minimal caloric impact.

Lettuce (Iceberg or Romaine): Iceberg lettuce has just 14 calories per 100g, while romaine has 17 calories per 100g. Therefore, a 50g portion is less than 10 calories.
Cucumber: Made of 95% water, cucumbers are very filling with just 15 calories per 100g.
Tomatoes: At 18 calories per 100g, these add flavor and texture with very few calories.
Radishes: Providing a satisfying crunch, radishes contain only 16 calories per 100g.

The Impact of Salad Add-ins

While the vegetable base is low in calories, it's the added toppings that can quickly raise the total. Consider these additions and their calorie contributions:

Proteins: While beneficial, adding grilled chicken or fish will increase the calorie count. For example, 50g of grilled chicken breast adds around 80-90 calories.
Nuts and seeds: A tablespoon of sunflower seeds or almonds can add 50-75 calories.
Cheese: Even a small sprinkle of cheese can add significant calories. 50g of feta cheese, for instance, adds about 130-150 calories.

How Dressing Changes Everything

The type and quantity of dressing are often the single biggest factor in the final calorie count of a salad. A vegetable salad can go from a low-calorie health food to a calorie-dense meal with one poor choice. For instance, 50g (approximately 3.5 tablespoons) of certain dressings could add hundreds of calories.

Comparison of Common Salad Dressings


Dressing Type	Calories per 2.5 Tbsp (approx. 37g)	Key Characteristics
Light Vinaigrette	~50 calories	Lower fat option, often includes vinegar and herbs.
Balsamic Vinaigrette	~190 calories	Classic oil and vinegar dressing; calories vary based on oil content.
Ranch	~130-150 calories	Creamy and flavorful, but higher in fat and calories.
Caesar	~160-190 calories	Creamy, made with oil, egg yolk, and cheese.
Honey Mustard	~140-200 calories	Often high in sugar and fat.

Conclusion: The True Calorie Range of a 50g Salad

So, how many calories in a 50 g vegetable salad? A base salad of 50g of mixed leafy greens and fresh vegetables like cucumber, tomato, and radish is extremely low in calories, likely under 15-20 calories. However, the inclusion of other toppings like nuts, cheese, and especially the dressing is what pushes the calorie count up. For a truly light meal, sticking to a small amount of a low-fat or vinegar-based dressing is key. A simple squeeze of lemon juice or a splash of balsamic vinegar can add flavor with minimal calories. By being mindful of your additions, you can control the final calorie count and keep your vegetable salad as a healthy, low-calorie choice. For further nutritional guidelines, you can consult resources like the CDC.

Frequently Asked Questions

The lowest calorie dressings are typically simple vinegar-based options, like balsamic or red wine vinegar, often with just a drizzle of olive oil. Using a fresh squeeze of lemon or lime juice is also a zero-calorie option that adds flavor.

You can add flavor with herbs like parsley, cilantro, or mint, spices like black pepper or chili flakes, and acidic elements like lemon juice. Roasted vegetables also add sweetness and depth of flavor without a lot of extra calories.

Most vegetables are low in calories, especially leafy greens and non-starchy vegetables. However, starchy vegetables like potatoes, corn, and peas have a higher calorie content due to their carbohydrate levels.

A 50g vegetable salad is a very small portion, roughly a handful. It is not enough for a full meal and is better suited as a light side dish. For a complete meal, you would need to increase the portion size and add a protein source.

A fast-food salad can have a wide range of calories, from as little as 46 calories for a 50g portion without dressing to several hundred, depending on the restaurant and ingredients. The pre-packaged dressings and toppings are usually where the bulk of the calories are hidden.

While it's difficult to consume 'too many' vegetables, it is possible to overdo it on high-calorie dressings, cheeses, and croutons, which can lead to unwanted weight gain. Sticking to a balanced approach with smart additions is recommended.

Yes, a vegetable salad, particularly when kept low in calories by limiting heavy dressings and toppings, is an excellent tool for weight loss. The high fiber and water content help you feel full, promoting a lower overall calorie intake.