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

Cobb salad has 11.3 g of protein and 93 calories, while Caesar salad has 6.5 g of protein and 184 calories. Therefore, Cobb salad is higher in protein and lower in calories.

Cobb salad and Caesar salad are popular choices in the salad category, each with distinct ingredients and nutritional profiles. This comparison highlights their differences in calories, protein, and other nutrients per 100 g.

What Is the Difference Between Cobb Salad and Caesar Salad?

Cobb salad is a mixed salad typically made with chopped greens, tomatoes, bacon, chicken, hard-boiled eggs, avocado, and blue cheese. It is known for its rich flavors and high protein content. Caesar salad is a green salad made primarily of romaine lettuce and croutons, dressed with Caesar dressing, which usually contains anchovies, garlic, and Parmesan cheese. It is often topped with grated cheese and black pepper.

Cobb Salad vs Caesar Salad: Nutrition Side by Side

The following table provides a side-by-side comparison of Cobb salad and Caesar salad, highlighting their nutritional differences.

Nutrient (per 100 g)	Cobb salad	Caesar salad
Calories	93 kcal	184 kcal
Protein	11.3 g	6.5 g
Carbs	2.6 g	5.5 g
Sugar	1.1 g	1.5 g
Fat	4.3 g	16.5 g
Fiber	1.2 g	1.8 g
Sodium	159 mg	440 mg

Which Is Better, Cobb Salad or Caesar Salad?

For weight loss: Cobb salad has 93 calories per 100 g, while Caesar salad has 184 calories. Therefore, Cobb salad is the better option for weight loss.

For muscle and protein: Cobb salad contains 11.3 g of protein per 100 g, compared to 6.5 g in Caesar salad. Thus, Cobb salad is superior for muscle building.

For low-carb or low-sugar: Cobb salad has 2.6 g of carbs and 1.1 g of sugar, while Caesar salad has 5.5 g of carbs and 1.5 g of sugar. Therefore, Cobb salad is lower in both carbs and sugar.

How to Track Cobb salad and Caesar salad Accurately

Portion sizes and macro content can be easy to misjudge, affecting overall dietary goals. 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 and should not be considered medical advice. Always consult a healthcare professional for personalized dietary recommendations. Values are per 100 g: Cobb salad from USDA FoodData Central, Caesar salad from Open Food Facts (aggregated plain entries).

Frequently Asked Questions (FAQ)

Which salad has more protein?

Cobb salad has 11.3 g of protein, while Caesar salad has 6.5 g. Therefore, Cobb salad has more protein.

Which salad has fewer calories?

Cobb salad has 93 calories, whereas Caesar salad has 184 calories. Thus, Cobb salad has fewer calories.

What is the fat content in Cobb salad?

Cobb salad contains 4.3 g of fat per 100 g.

What is the sodium content in Caesar salad?

Caesar salad contains 440 mg of sodium per 100 g.

How much fiber is in Cobb salad?

Cobb salad contains 1.2 g of fiber per 100 g.

What is the sugar content in Caesar salad?

Caesar salad has 1.5 g of sugar per 100 g.

Key Takeaways

• Cobb salad has 93 calories per 100 g.
• Cobb salad contains 11.3 g of protein per 100 g.
• Cobb salad has 4.3 g of fat per 100 g.
• Caesar salad has 184 calories per 100 g.
• Caesar salad contains 6.5 g of protein per 100 g.
• Caesar salad has 440 mg of sodium per 100 g.