Caesar Salad vs Garden Salad: Calories and Nutrition Compared (2026)

Caesar salad contains 6.5 g of protein, while garden salad has 1.2 g. Caesar salad is higher in calories at 184 compared to garden salad's 20.

Caesar salad and garden salad are popular choices for salads, each offering distinct nutritional profiles. This comparison will highlight their differences in calories, protein, and other key nutrients.

What Is the Difference Between Caesar Salad and Garden Salad?

Caesar salad is a salad typically made with romaine lettuce, croutons, parmesan cheese, and a creamy dressing. It is known for its rich flavor and higher fat content. Garden salad is a mix of various vegetables, often including lettuce, tomatoes, cucumbers, and carrots. It is generally lighter and lower in calories compared to other salads.

Caesar Salad vs Garden Salad: Nutrition Side by Side

The following table provides a side-by-side comparison of Caesar salad and garden salad for easy reference.

Nutrient (per 100 g)	Caesar salad	Garden salad
Calories	184 kcal	20 kcal
Protein	6.5 g	1.2 g
Carbs	5.5 g	3.8 g
Sugar	1.5 g	2 g
Fat	16.5 g	0.2 g
Fiber	1.8 g	1.5 g
Sodium	440 mg	18 mg

Which Is Better, Caesar Salad or Garden Salad?

For weight loss: Garden salad is significantly lower in calories at 20, compared to Caesar salad's 184.

For muscle and protein: Caesar salad offers more protein at 6.5 g, while garden salad has only 1.2 g.

For low-carb or low-sugar: Caesar salad has 5.5 g of carbs and 1.5 g of sugar, while garden salad contains 3.8 g of carbs and 2 g of sugar.

How to Track Caesar salad and Garden salad Accurately

Salad portions and macro content can be easy to misjudge, leading to unexpected calorie intake. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. This comparison is based on a per-100g basis. Values are per 100 g from Open Food Facts (aggregated plain entries).

Frequently Asked Questions (FAQ)

Which salad has more protein?

Caesar salad has 6.5 g of protein, while garden salad has 1.2 g.

Which salad has fewer calories?

Garden salad has 20 calories, whereas Caesar salad has 184 calories.

What is the fat content in Caesar salad?

Caesar salad contains 16.5 g of fat per 100 g.

How much sodium is in garden salad?

Garden salad has 18 mg of sodium per 100 g.

What is the sugar content of Caesar salad?

Caesar salad contains 1.5 g of sugar per 100 g.

What is the fiber content in garden salad?

Garden salad has 1.5 g of fiber per 100 g.

Key Takeaways

• Caesar salad has 184 calories per 100 g.
• Garden salad has 20 calories per 100 g.
• Caesar salad contains 6.5 g of protein.
• Garden salad contains 1.2 g of protein.
• Caesar salad has 16.5 g of fat.
• Garden salad has 0.2 g of fat.