How Many Calories in a Caesar Salad Without Chicken? The Truth Behind This Popular Dish

Most homemade Caesar salads have 300-500 calories, per side salad. Side salads at restaurants are said to be between 200 and 250 calories, but I think they’re much smaller. The next time I order takeout, I’ll compare them for myself!

Classic Caesar salads aren’t as healthy as salads that are full of vegetables or topped with beans or grains that are high in fiber. They arent notably high in vitamins or fiber. However, adding chicken to the salad can make it a high protein meal. [feast_advanced_jump_to].

Next, lets look at each element of the salad so you can make adjustments that fit into your nutritional goals.

Cheese has about 100 calories and 7 grams of fat per ounce, regardless of the variety. Adding 2 or 3 ounces of cheese to any kind of salad doesn’t seem like too much.

However, Caesar salads are actually light on cheese, even though they often look (and taste) like they have quite a bit more. Thats because the Parmesan is usually finely shredded or grated. This allows for a very even distribution of cheese without going overboard.

Most Caesar salads use 0.25 to 0.5 ounces of cheese per side salad portion. The photo above shows what just 0.25 ounces of Parmesan looks like, grated on a microplane.

This small amount of Parmesan adds about 25 to 50 calories to the salad. A full sized salad would generally use twice that amount.

Compare the amount of finely grated cheese on a Caesar to a Cobb salad, which is made with cubes of cheese. A Cobb salad generally requires five times the amount of cheese for a good flavor ratio.

The dressing has cheese as well. Most recipes use 0.1 to 0.2 ounces per serving (a serving defined as 2 tablespoons). Because of the small amount, the Parmesan only adds 15 calories to each serving of dressing.

Homemade croutons generally have less calories that store-bought or ones made at a restaurant. Restaurant croutons, in general, use a lot more oil or butter for extra crunchiness and flavor.

Most homemade crouton recipes have about 150 calories per serving. A serving of homemade croutons is usually 10-15 croutons sized about ¾” square. That comes out to roughly 10-12 calories per crouton.

There are only 2 things that contribute to the croutons calories: bread and fat. French bread is the popular choice for making croutons, and the calories vary slightly based on the breads density. In general, a 1.5″ section of french bread is 90 calories and makes a dozen croutons.

Olive oil and butter are the two most common fats used to coat the bread before toasting. Although both are pretty similar in calories, olive oil has the healthier monounsaturated fats. Most homemade crouton recipes use 0.5 to 1 tablespoon of fat per serving of croutons.

Ive found that about a half tablespoon of olive oil is just enough to adequately coat a serving of croutons. They will still get toasty and crunchy, but wont be as indulgent as restaurant versions. Although they still taste 10 times better than store bought croutons.

The olive oil can be reduced, however they wont toast as nicely. The amount of olive oil I suggest is on the lower end of the optimal amount for toasting.

Store-bought croutons tend to have about 25% more calories. The serving size on most packages is 2 tablespoons, which has to be 2 croutons by my estimation. Next time I make homemade croutons, Ill weigh them to get a more definitive comparison.

Caesar dressing is typically a high caloric dressing. Its also harder to adjust and still get a good quality dressing, unlike vinaigrettes with are pretty forgiving when adjusting olive-oil to liquid ratios.

Homemade Caesar dressings are usually around 200 calories per serving (2 tablespoons). While the ratio of ingredients change, most recipes use the same following ingredients:

Almost all of the calories comes from the mayonnaise, whether thats homemade mayo or store bought.

Store bought mayo, like Hellmans, has almost 100 calories per tablespoon, and most dressing recipes use about 2 tablespoons per side salad. That totals to 200 calories per serving of homemade dressing.

You can also make Caesar dressing from scratch, using egg yolks and olive oil instead of store bought mayo. It definitely tastes delicious, but doesnt save on calories. In fact, 2 Tablespoons of the Caesar dressing recipe from Serious Eats comes out to 248 calories.

If youre looking to reduce calories, try this recipe from Skinny Taste. It uses Greek yogurt instead of mayo and just a little bit of olive oil. It only has 60 calories for a serving of 2 tablespoons (or 90 calories for her suggested use of 3 tablespoons).

Many store bought Caesar dressings are around 150 calories for a 2-tablespoon serving. You can buy Caesar-style vinaigrettes that are lower. I expect restaurant dressings to be about 200-250 calories per a 2-tablespoon serving, however, they might use more dressing per salad.

My recipe doesnt include chicken, but you can easily add it. Each ounce of baked or grilled chicken breast is 67 calories. A side salad will be great with 2 ounces of chicken (134 calories) and a full dinner could use twice that (268 calories).

It’s no secret that Caesar salads are a great choice when you want to eat healthier but also want something a little more special. I’ve ordered a lot of Caesar salads because I thought they were healthy, only to find out later that the creamy dressing and crunchy croutons were ruining my diet plans!

When you look at a Caesar salad without chicken and wonder how many calories it has, you’re not the only one. Today, I’m going to take a close look at this popular menu item to show you how many calories it really has and list each ingredient.

The Quick Answer: Caesar Salad Calories Without Chicken

An 8-ounce (227 grams) serving of a standard Caesar salad without chicken has about 350 to 450 calories. This can be very different, though, depending on the ingredients and serving sizes.

For comparison, McDonald’s lists their Caesar salad without chicken at just 94 calories per serving, but this is likely a much smaller portion than what you’d make at home or get at most restaurants

Most Caesar salads you make at home will have between 300 and 500 calories per side salad serving. Restaurant side salads often say they have 200 to 250 calories, but most of the time, these are much smaller portions than what most of us would consider a full salad.

Breaking Down Caesar Salad Calories By Ingredient

Let’s get into the nitty-gritty and see where all those calories are actually coming from

1. Romaine Lettuce: The Innocent Base

Romaine lettuce is the least of your worries when it comes to calorie counting. A full cup of shredded romaine contains only about 8 calories. You could eat mountains of the stuff without making a dent in your daily calorie budget!

This leafy base provides bulk and crunch without adding significant calories to your salad. It’s also worth noting that romaine provides some nutritional benefits, though Caesar salads aren’t particularly high in vitamins or fiber compared to salads with a wider variety of vegetables.

2. Parmesan Cheese: Flavorful But Caloric

Cheese is generally calorie-dense, with about 100 calories and 7 grams of fat per ounce. However, Caesar salads typically use Parmesan, which is finely grated or shredded, allowing for good flavor distribution without excessive calories.

A typical Caesar side salad contains about 0.25 to 0.5 ounces of Parmesan, contributing approximately 25-50 calories. The dressing also contains some Parmesan, adding about 15 more calories per serving.

This is actually quite modest compared to other salads like Cobb salads, which often contain 5 times more cheese in the form of cubes rather than fine shreds.

3. Croutons: The Crunchy Calorie Carriers

Those delightful, garlicky bread cubes add significant calories to your Caesar salad. A typical serving of homemade croutons (about 10-15 pieces) contributes around 150 calories to your salad. That breaks down to roughly 10-12 calories per crouton.

Restaurant croutons tend to be even more calorie-dense because they usually use more oil or butter to achieve that extra crunch and flavor we all love. Store-bought croutons generally have about 25% more calories than homemade versions.

The calories in croutons come from just two sources: bread and fat (usually olive oil or butter). While both fats are similar in calories, olive oil contains healthier monounsaturated fats.

4. Caesar Dressing: The Main Calorie Culprit

Here’s where things get serious! Caesar dressing is the most calorie-dense component of the salad by far. A standard 2-tablespoon serving of homemade Caesar dressing packs about 200 calories.

Most Caesar dressings contain:

  • Mayonnaise
  • Mustard
  • Lemon juice
  • Worcestershire sauce
  • Garlic
  • Parmesan cheese

The majority of those calories come from the mayonnaise, which contains about 100 calories per tablespoon. Store-bought Caesar dressings average around 150 calories per 2-tablespoon serving, though restaurant versions might be closer to 200-250 calories and they often use more than just 2 tablespoons per serving.

If you’re looking to reduce calories, there are lighter versions that use Greek yogurt instead of mayo, bringing the calorie count down to about 60-90 calories per serving.

Restaurant Caesar Salad Calories

Chain restaurants must share nutritional information, giving us some insight into commercial Caesar salad calories:

  • Panera: 210 calories for a half salad, 410 for a whole
  • Applebee’s: 230 calories for a small Caesar (790 for large with chicken, 980 if breadstick included)
  • Longhorn Steakhouse: 250 calories for a side salad (670 for full size with chicken)
  • McDonald’s: Just 94 calories per serving (likely a very small portion)

Nutritional Value Beyond Calories

While we’re focusing on calories, it’s worth mentioning that Caesar salads do offer some nutritional benefits. According to McDonald’s nutritional information, their Caesar salad provides:

  • 18% of your daily calcium
  • 33% of your daily vitamin C
  • 10% of your daily potassium
  • 29% of your folate needs
  • 24% of your phosphorus requirements

However, classic Caesar salads generally have less nutritional value than salads loaded with a variety of vegetables or topped with fiber-rich beans or grains. They aren’t particularly high in vitamins or fiber overall.

FAQs About Caesar Salad Calories

Does the size of the Caesar salad portion matter?

Absolutely! Portion size is probably the biggest variable in determining calorie count. A large Caesar will obviously contain more calories than a small one. Be mindful of the amount of each ingredient you use.

Can I make my Caesar dressing healthier and lower in calories?

Yes! Try these modifications:

  • Use Greek yogurt instead of egg yolks or mayo
  • Use less oil by replacing some with water or lemon juice
  • Choose a lighter oil like avocado oil
  • Add more lemon juice and garlic for flavor without calories

What’s the calorie difference between a Caesar salad with and without croutons?

Removing croutons can save you 100-150 calories per serving. It’s one of the easiest ways to reduce the calorie count significantly.

How can I make a complete meal out of a Caesar salad without chicken?

Without chicken, a Caesar salad lacks significant protein. Consider adding:

  • Hard-boiled eggs (70 calories, 6g protein each)
  • Beans or lentils
  • Tofu (cubed and baked)
  • A small portion of fish like salmon or tuna

My Personal Caesar Salad Calorie Hack

I’ve found that the best way to enjoy a Caesar salad without the calorie overload is to make a few simple swaps:

  1. Keep the romaine lettuce as your base (it’s practically calorie-free!)
  2. Use half the normal amount of croutons
  3. Try a yogurt-based Caesar dressing (or use half the amount of regular dressing)
  4. Add extra veggies like cherry tomatoes or cucumber to bulk it up
  5. Include a protein source like eggs or beans if you want a complete meal

With these tweaks, I can enjoy a satisfying Caesar salad for around 250-300 calories instead of 400+.

The Bottom Line on Caesar Salad Calories

A Caesar salad without chicken isn’t necessarily a low-calorie option, despite what many of us want to believe! The 350-450 calorie range for a standard serving puts it in the moderate calorie category for a side dish.

The good news is that most of those calories come from the dressing and croutons, which are the easiest elements to modify. By adjusting portions and making smart substitutions, you can transform this classic into a truly healthier option while still enjoying that distinctive Caesar flavor we all love.

Next time you’re faced with a Caesar salad, you’ll know exactly what you’re getting into – and how to make it work for your nutritional goals!

Have you tried making a lighter Caesar salad? What’s your favorite modification? I’d love to hear your thoughts!

how many calories in a caesar salad without chicken

Restaurant Caesar salad calories

While Caesar salads are common at a lot of restaurants, only restaurants with more than 20 locations have to share nutritional information. That limits this search to chain restaurants.

The most popular ones appear to be at Panera, Applebees, and Longhorn. Heres how the Caesar salad calories stack up for each restaurant:

  • Panera: 210 calories for a half, 410 for whole
  • At Applebee’s, a small Caesar costs $230 and a large one with chicken costs $790, or $980 if breadsticks are added.
  • In the Longhorn, a side salad costs $250, a full size salad with chicken costs $670, and a full size salad with salmon costs $810.

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