Calorie Breakdown for Leo's Small Greek Salad
A small Greek salad from Leo's Coney Island is a popular menu item, offering a fresh combination of crisp lettuce, tomato, cucumber, olives, beets, and feta cheese. To understand the total calorie count, it's essential to look at the individual components.
The Base Salad (No Dressing)
As confirmed by Nutritionix and Leo's nutritional data, the base for a small Greek salad, served without any dressing, contains 370 calories. This foundation provides a good amount of vegetables and a modest portion of feta cheese. While it still contains a fair number of calories due to the cheese and beets, it is the lowest-calorie option for this item on the menu.
Impact of Leo's Famous Greek Dressing
The most significant factor influencing the final calorie count is the addition of Leo's Famous Greek Dressing. A standard serving of this creamy, tangy dressing can drastically increase the total energy content. According to nutritional information, two tablespoons of Leo's Greek dressing contain 140 calories, which are mostly from fat. Given the serving size for a small salad, customers might receive or use more than a single two-tablespoon portion, further raising the calorie total. For those aiming for a lighter meal, requesting the dressing on the side is a crucial strategy. Opting for the 'lite' version can also make a notable difference; two tablespoons of Leo's Lite Greek Dressing have only 30 calories.
Adding Protein to Your Salad
Many patrons choose to add a protein to their Greek salad to make it a more substantial meal. Leo's Coney Island menu options include additions like grilled chicken or gyro meat. The nutritional information provides clear figures for these popular choices:
- Grilled Chicken: Adding grilled chicken to a small Greek salad increases the total calorie count by approximately 210 calories.
- Gyro Meat: Opting for gyro meat adds about 180 calories to the base salad.
These additions transform the salad from a light side dish to a hearty entrée, and the calories should be accounted for accordingly.
Comparison of Greek Salad Variations
To better illustrate how different choices affect the calorie count, here is a comparison table:
| Item | Calories | Macronutrient Notes |
|---|---|---|
| Small Greek Salad (No Dressing) | 370 | Base salad with lettuce, feta, beets, etc. |
| Small Greek Salad + Regular Dressing | ~510 | Adds 140 calories from dressing (based on 2 tbsp). |
| Small Greek Salad + Lite Dressing | ~400 | Adds 30 calories from lite dressing (based on 2 tbsp). |
| Small Greek Salad + Grilled Chicken | ~580 | Adds 210 calories from grilled chicken. |
| Small Greek Salad + Gyro Meat | ~550 | Adds 180 calories from gyro meat. |
| Small Greek Salad + Grilled Chicken & Regular Dressing | ~720 | Includes 210 calories from chicken and 140 from dressing. |
Customizing for Your Dietary Needs
The ability to customize your order is key for managing your diet. For those counting calories, requesting the dressing on the side is the most impactful change you can make. The calorie difference between the regular and lite dressing alone is 110 calories per serving. If you're managing fat intake, you can use less dressing or a lower-fat option. Similarly, while adding protein increases the calorie count, the source of protein matters. Grilled chicken is a leaner option than gyro meat, which contains more fat.
For those watching their sodium intake, be aware that the feta cheese and olives in the base salad contribute a significant amount of sodium. The regular Greek dressing also contains sodium, so managing your portion size will help with that as well. The base salad without dressing already has 1,930mg of sodium, which is a very high amount for a single meal.
Navigating the Full Menu
While the small Greek salad is a healthier option compared to some of the heavier entrees, like the Coney fries or loaded baked potato, it's still important to be mindful of its components. The inclusion of beets, chickpeas, and feta cheese all add up to the 370-calorie base, even before any dressing or protein is added. Other salads on the Leo's menu, such as the Michigan Salad or Spinach Greek Salad, have their own distinct nutritional profiles, often with higher calorie counts due to additional ingredients. Therefore, if you are a regular at Leo's and are trying to make a consistent healthy choice, understanding the full nutritional information is important. You can find detailed information directly on the Leo's Coney Island website, which includes downloadable nutritional data for many menu items.
Conclusion
In summary, a small Greek salad from Leo's starts at 370 calories without dressing. However, the total can quickly climb to over 500 calories with the addition of the standard Greek dressing and further increase with added proteins like grilled chicken or gyro meat. Being mindful of these customizable elements allows you to tailor the salad to fit your specific dietary goals, whether you are managing calorie intake, fat, or sodium. Requesting dressing on the side and choosing leaner proteins are simple ways to keep your meal on the lighter side while still enjoying the flavors of this classic dish.
Note: Nutritional values can vary slightly between locations and over time. Always check the most up-to-date information directly from the restaurant or its published nutritional guides for the most accurate figures. Official data can often be found on a brand's website or via resources like Nutritionix.
