The best salad toppings add protein, fiber, healthy fats or flavor without piling on salt, sugar and calories. Good choices include eggs, beans, chickpeas, chicken, fish, tofu, nuts and seeds in small amounts, avocado, fresh herbs and a simple olive oil dressing. The toppings to go easy on are creamy dressings, croutons, bacon bits, candied nuts, sweetened dried fruit, crispy noodles and large amounts of cheese. They taste good, but together they can turn a 150-calorie bowl of greens into an 800-calorie meal with more salt than a burger. You don’t need a fat-free salad, though: a little fat helps your body absorb the vitamins and carotenoids in the vegetables.
Calories in common salad toppings
Typical portions, calculated from USDA FoodData Central:
| Topping | Portion | Calories | Protein | Worth knowing |
|---|---|---|---|---|
| Hard-boiled egg | 1 large (50 g) | 78 | 6.3 g | Cheap, filling protein |
| Canned chickpeas, drained | 80 g (3 heaped tbsp) | 110 | 5.6 g | 5 g of fiber |
| Avocado | 50 g (about a third) | 80 | 1 g | 3.4 g of fiber, mostly unsaturated fat |
| Walnuts | 15 g (about 7 halves) | 98 | 2.3 g | Plant omega-3 |
| Pumpkin seeds | 15 g (a heaped tbsp) | 84 | 4.5 g | Iron and magnesium |
| Sunflower seeds | 15 g | 87 | 2.9 g | Vitamin E |
| Feta | 30 g | 80 | 4.3 g | About 0.9 g of salt |
| Cheddar, grated | 30 g | 121 | 6.9 g | 5.7 g of saturated fat |
| Croutons | 15 g (a small handful) | 70 | 1.6 g | About 0.5 g of salt |
| Bacon, cooked | 15 g (about 2 thin rashers) | 70 | 5.1 g | About 0.6 g of salt |
| Dried cranberries, sweetened | 15 g (1 tbsp) | 46 | 0 g | 11 g of sugar |
| Tortilla chips | 15 g | 71 | 1.1 g | Easy to overdo |
| Olive oil | 1 tbsp (14 g) | 124 | 0 g | Healthy fat, but calorie-dense |
| Ranch dressing | 2 tbsp (30 g) | 129 | 0.4 g | 13 g of fat |
| Caesar dressing | 2 tbsp (30 g) | 163 | 0.7 g | 17 g of fat, 0.9 g of salt |
| Reduced-fat Italian dressing | 2 tbsp (30 g) | 31 | 0.1 g | Lower calorie, can be salty |
How to build a balanced salad
Think of a salad as a meal with four parts:
- A big base of vegetables: leafy greens plus at least two other colors, such as tomatoes, peppers, cucumber, grated carrot, red cabbage or radishes.
- A protein: about a palm-sized portion of chicken or fish, two eggs, half a can of beans or chickpeas, or a block of tofu shared between two.
- One or two extras: a small handful of nuts or seeds, some avocado, a little cheese, or whole grains such as quinoa, farro or brown rice.
- A dressing: about a tablespoon of oil per person, with vinegar or lemon juice.
That pattern gives a salad that keeps you full until the next meal. Our filling salad ideas put it into practice.
The best toppings
Protein
Protein is what turns a side salad into a meal. Eggs, canned tuna or salmon, leftover roast chicken, prawns, beans, lentils, chickpeas, edamame and tofu all work well. Plant proteins add fiber too. Our Mediterranean chickpea bowl is a good example.
Healthy fats
Nuts, seeds, avocado, olives and olive oil add flavor and help you absorb fat-soluble nutrients. In a study in the American Journal of Clinical Nutrition, people absorbed much more of the carotenoids in a salad when it was eaten with full-fat dressing than with a fat-free one. A tablespoon of oil or a small handful of nuts is enough.
Crunch
For crunch without croutons, try toasted seeds, a few chopped nuts, roasted chickpeas, raw fennel, radishes, snap peas or apple slices.
Flavor
Fresh herbs such as basil, mint, parsley and dill, plus lemon zest, pickled red onion, capers, chili or a sprinkling of strong cheese, add plenty of flavor for very few calories.
Toppings to go easy on
- Creamy dressings such as ranch, Caesar and blue cheese, which are high in fat and often salty.
- Croutons, tortilla strips and crispy noodles, which add refined carbs, fat and salt.
- Bacon bits and processed meats, high in salt and linked with a higher risk of bowel cancer when eaten often, as the World Health Organization explains.
- Candied nuts and sweetened dried fruit, which add sugar.
- Large amounts of cheese. A little strong cheese gives more flavor than a big handful of mild cheese.
Watch the salt
Salty toppings add up quickly. Feta, olives, bacon, croutons, capers and bottled dressings can together give a salad 2 to 3 g of salt, a third to half of the 6 g daily limit for adults recommended by the NHS. Choose one or two salty toppings rather than all of them, and taste before adding extra salt.
A simple homemade dressing
Shop-bought dressings often contain sugar, salt and stabilizers. A basic vinaigrette takes a minute:
- 3 tablespoons extra virgin olive oil
- 1 tablespoon lemon juice or vinegar
- 1 teaspoon mustard
- A small pinch of salt and black pepper
- Optional: a little crushed garlic, chopped herbs or a teaspoon of honey
Shake in a jar. It serves three or four people and keeps in the fridge for a week. For a creamy version, mix plain Greek yogurt with lemon juice, garlic and herbs. Our guide to low-carb salad dressings has more.
Takeaway and restaurant salads
Restaurant and supermarket salads can be among the highest-calorie options on the menu once dressing, cheese and fried toppings are added. Ask for the dressing on the side and use about half, and choose grilled rather than crispy chicken. Our guide to takeaway salads compares common choices.
Common questions
Are salad toppings fattening?
Some are. Most of the calories in a salad come from the dressing, cheese, nuts and fried toppings. Measure oil and dressing with a spoon rather than pouring it straight from the bottle.
What are the best salad toppings for protein?
Eggs, chicken, tuna, salmon, prawns, tofu, tempeh, edamame, beans, lentils and chickpeas.
What toppings are good for vegans?
Beans, lentils, chickpeas, tofu, tempeh, edamame, nuts, seeds, avocado, nutritional yeast and whole grains.
Is a salad with toppings still healthy?
Yes, if the base is mostly vegetables and the toppings are chosen with care. A salad with protein, healthy fats and plenty of vegetables is one of the most balanced meals you can eat.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
