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

Caesar salad contains 6.5 g of protein and 184 calories, while Greek salad has 2.8 g of protein and 48 calories. Greek salad is lower in calories.

Caesar salad and Greek salad are popular choices, each with distinct ingredients and nutritional profiles. This comparison highlights their differences in calories, protein, and other key nutrients.

What Is the Difference Between Caesar Salad and Greek Salad?

Caesar salad is a green salad typically made with romaine lettuce, croutons, parmesan cheese, and Caesar dressing. It is known for its creamy and savory flavor. Greek salad is a fresh salad made with tomatoes, cucumbers, olives, feta cheese, and a dressing of olive oil and vinegar. It is known for its vibrant colors and Mediterranean flavors.

Caesar Salad vs Greek Salad: Nutrition Side by Side

Below is a side-by-side comparison of Caesar salad and Greek salad, showcasing their nutritional content.

Nutrient (per 100 g)	Caesar salad	Greek salad
Calories	184 kcal	48 kcal
Protein	6.5 g	2.8 g
Carbs	5.5 g	4.3 g
Sugar	1.5 g	1.4 g
Fat	16.5 g	2.3 g
Fiber	1.8 g	1.5 g
Sodium	440 mg	246 mg

Which Is Better, Caesar Salad or Greek Salad?

For weight loss: Greek salad has 48 calories per 100 g, significantly lower than Caesar salad's 184 calories, making it a better choice for weight loss.

For muscle and protein: Caesar salad provides 6.5 g of protein per 100 g, which is higher than Greek salad's 2.8 g of protein, making it more suitable for muscle building.

For low-carb or low-sugar: Caesar salad has 5.5 g of carbs and 1.5 g of sugar, while Greek salad has 4.3 g of carbs and 1.4 g of sugar, making Greek salad slightly lower in both.

How to Track Caesar salad and Greek salad Accurately

Salad portions and macros can be easy to misjudge, leading to unexpected calorie counts. 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 presented are rounded reference values for educational use only and are not intended as medical advice. Values are per 100 g: Caesar salad from Open Food Facts (aggregated plain entries), Greek salad from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which salad has more protein?

Caesar salad has 6.5 g of protein, while Greek salad has 2.8 g of protein.

Which salad has fewer calories?

Greek salad has 48 calories, while Caesar salad has 184 calories.

What is the fat content in Caesar salad?

Caesar salad contains 16.5 g of fat per 100 g.

What is the sodium level in Greek salad?

Greek salad has 246 mg of sodium per 100 g.

How much fiber is in Caesar salad?

Caesar salad contains 1.8 g of fiber per 100 g.

What is the sugar content in Greek salad?

Greek salad has 1.4 g of sugar per 100 g.

Key Takeaways

• Caesar salad has 184 calories per 100 g.
• Greek salad has 48 calories per 100 g.
• Caesar salad provides 6.5 g of protein per 100 g.
• Greek salad provides 2.8 g of protein per 100 g.
• Caesar salad contains 16.5 g of fat per 100 g.
• Greek salad contains 2.3 g of fat per 100 g.