Quick salad bar guide

Hey!  I know I haven’t posted in awhile and I SWEAR I’ll catch up soon, but I found this today and I thought you guys might like it.

Common salad bar ingredients and a rough nutritional guide to help keep you on task.  (via sparkpeople.com)

Salad Bar Guide

Food Amount Calories Fat Grams
Vegetables
Artichoke Hearts 1/4 Cup 20 Trace
Avocado 1/4 Cup 75 8
Bean Sprouts 1/4 Cup 8 Trace
Beets 1/4 Cup 15 0
Bell Pepper 2 Tbsp 3 Trace
Broccoli 1/4 Cup 6 Trace
Carrot, shredded 1/4 Cup 15 Trace
Cauliflower 1/4 Cup 6 Trace
Cucumber 1/4 Cup 4 Trace
Green Peas 2 Tbsp 30 Trace
Lettuce 1 Cup 10 Trace
Mushrooms 1/4 Cup 5 Trace
Olives, ripe 2 Tbsp 30 4
Radishes 2 Tbsp 2 Trace
Spinach 1 Cup 10 Trace
Tomato 1/4 Cup 15 Trace
Fruits
Fruit Cocktail, canned in juice 1/4 Cup 35 0
Mandarin Oranges, in juice 1/4 Cup 25 0
Melon, fresh 1/4 Cup 15 0
Peaches, canned in juice 1/4 Cup 25 0
Pineapple, canned in juice 1/4 Cup 35 0
Raisins 2 Tbsp 60 0
Strawberries, fresh 1/4 Cup 10 0
Beans, Nuts, Seeds
Chickpeas 1/4 Cup 40 < 1
Kidney Beans 1/4 Cup 55 Trace
Sunflower Seeds 1 Tbsp 80 7
Meat, Poultry, Fish, Eggs
Eggs, chopped 2 Tbsp 25 2
Ham, chopped 1 oz 35 1
Shrimp 1 oz 30 < 1
Turkey 1 oz 35 < 1
Tuna, canned in water 1 oz 35 < 1
Cheese, Dairy
Cottage Cheese, creamed 1/4 Cup 60 3
Cottage Cheese, 1% low fat 1/4 Cup 40 < 1
Cheddar Cheese 2 Tbsp 55 5
Mozzarella Cheese 2 Tbsp 40 4
Parmesan Cheese 2 Tbsp 45 3
Others
Chow Mein Noodles 1 Tbsp 15 <1
Croutons 1/4 Cup 27 4
Bacon Bits 1 Tbsp 25 2
Mixed Salads
Cole Slaw 1/4 Cup 45 5
Macaroni Salad 1/4 Cup 100 10
Potato Salad 1/4 Cup 100 10
Tuna Salad 1/4 Cup 190 10
Three Bean Salad 1/4 Cup 60 0
Dressings
Blue Cheese 2 Tbsp 155 15
Italian 2 Tbsp 160 15
French 2 Tbsp 135 15
Italian, low calorie 2 Tbsp 15 0
Lemon Juice 2 Tbsp 8 0
Oil and Vinegar 2 Tbsp 100 8
1000 Island 2 Tbsp 120 10
Vinegar 2 Tbsp 4 0
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s