Building healthy salads at a salad bar is all about making smart choices. With so many options, it’s easy to turn a good idea into an accidental calorie bomb without realizing it. By focusing on healthy snacking habits, picking fresh leafy greens like romaine lettuce, and being mindful of salad dressing choices, you can create a plate that supports your goals.
This guide breaks down what to pile on—think cherry tomatoes, nuts, and seeds—and what to skip to avoid unnecessary calories, food safety concerns, and poor portion size control. Whether you’re filling a mason jar, grabbing grain crackers on the side, or adding a dollop of plain Greek yogurt, a little planning goes a long way.
What to Eat at the Salad Bar?
Building a healthy salad starts with smart choices at every step. Focusing on nutrient-rich foods like leafy greens, colorful vegetables, fresh fruits, and quality protein can turn your salad into a balanced, satisfying meal. Here’s a closer look at what to prioritize on your plate to make the most of your next salad bar visit.
Lettuce
The standard salad-bar option of iceberg lettuce is very low in calories, only 8 per cup, but contains very few nutrients. Instead, opt for spinach, spring mix or romaine lettuce. They, too, are low in calories, but also contain folate, vitamin C and eye-healthy lutein and zeaxanthanin.
Vegetables
Pile on the colorful veggies! Tomatoes, carrots, broccoli, bell peppers, zucchini, and cabbage are all great toppings that deliver good-for-you antioxidants (thanks to their richly colored pigments) for very few calories.
One vegetable to maybe put a cap on is corn: 1/2 cup has 88 calories (the same amount of broccoli has only 16). Don’t keep it off your salad plate altogether, though—this summertime favorite still has a substantial amount of fiber, folate, and vitamin C.
Fruit
Like vegetables, fruit tossed onto your salad will give you an added boost of vitamin C, fiber and antioxidants. Some tasty and super-healthy options include berries, peaches, melon, apples or grapefruit. The key to adding fruit to your salad is going fresh: you’ll avoid added sugars and save calories by skipping dried and canned fruit. For example, 2 tablespoons of raisins and 1 cup of grapes both have the same number of calories.
Protein (Chicken, Eggs, Ham, Beans & Tofu)~
Studies show that eating protein helps you feel full longer so you don’t get hungry. Add lean chicken or a hard-boiled egg to your salad. A bonus for eggs is that they contain lutein and zeaxanthin, two antioxidants that help keep eyes healthy. Skip ham, which often contains a lot of sodium (three 1-ounce slices have more than 25 percent of the recommended daily limit).
Good vegetarian protein sources include tofu and beans. A 1/2 cup of black beans contains nearly 8 grams of fiber and 8 grams of protein. Chickpeas are a common salad-bar topping, and while they can be a filling, fiber-rich option, they’re a bit more calorically dense (1/2 cup packs 145 calories).
What to Be Mindful of at the Salad Bar
Even healthy salads can take a wrong turn when higher-calorie toppings sneak onto your plate. Paying close attention to choices like salad dressings and cheeses can help you manage calories, fat, and portion size without giving up flavor. Here’s what to watch for when building a balanced salad.
Salad Dressings
Replacing creamy dressings, such as ranch (73 calories, nearly 8 grams of fat per tablespoon) and blue cheese (76 calories, about the same amount of fat), with a non-creamy Italian (43 calories and 4.2 grams of fat) or balsamic vinaigrette (45 calories per tablespoon and 4.5 grams of fat) practically cuts your calories and fat in half.
If available, the best option is to drizzle on a little heart-healthy olive oil (1 teaspoon has only 40 calories and 5 grams of fat) and your favorite vinegar (cider vinegar, for example, has just 3 calories per tablespoon).
Cheese
Cheese is another source of protein, which helps add staying power to salads. If possible, keep the calorie count down by topping your salad with low- or fat-free options.
If only full-fat cheeses are available, pick ones with strong flavors, such as Feta, Blue, Parmesan, or aged Cheddar—and count on just a little bit going a long way to keep the calories and saturated fat in check. Of those more pungent cheeses, feta offers the fewest calories at 74 per ounce. Blue, Parmesan, and Cheddar have 99, 116, and 113 calories per ounce, respectively.
What to Limit at the Salad Bar
Toppings can quickly add extra calories, fat, and sodium to an otherwise healthy salad. While some options like nuts and seeds or olives offer nutritional benefits, keeping an eye on portion size is key. Here’s how to be selective when finishing off your plate.
Toppings
Toppings can add flavor, texture, and nutrients to a salad, but they can also quietly increase the calorie count if not chosen carefully. Items like nuts, seeds, olives, and crunchy extras offer benefits in moderation, yet larger portions can outweigh the healthy base you start with.
Focus on picking toppings that provide nutritional value, such as healthy fats or fiber, and skip heavily processed or high-sodium options when possible. Paying attention to both the type and amount of toppings you add will help keep your salad balanced, filling, and supportive of your health goals.
Nuts & Seeds
Nuts offer healthy fats and some protein, but they’re high in calories, so pay close attention to how many you add. A small handful of almonds (22 to be exact) contains 169 calories and 14 walnut halves boast 185 calories.
You can be a bit more generous with the pistachios: one serving is 49 nuts, for 162 calories. For added crunch, try a sprinkle of sunflower seeds; while these also are relatively high in calories (47 per tablespoon), they contain healthy fats and are full of antioxidants too.
Olives
Olives are a low-calorie choice at about 7 calories each. They do, however, deliver a fair amount of sodium: depending on the type of olive, 1/4 cup could deliver as much as 717 mg of sodium. Go for green—they’re the lowest in calories and have the least amount of sodium.
What to Avoid at the Salad Bar
Some salad bar toppings look tempting but add little nutritional value while loading up on calories, sodium, and unhealthy fats. Skipping a few of these common add-ons can make a big difference in keeping your salad a smart, healthy choice. Here’s what to leave off your plate.
Bacon bits
Two words: Skip these. Bacon bits—and similar toppings like crunchy onions—may add flavor, but they are often high in sodium and offer little nutritional value. Adding even a small amount can load your salad with “empty” calories, which can outweigh the benefits of your healthier base. Choosing fresher, lower-sodium toppings helps keep your salad balanced.
Croutons
Pass on these, too. While croutons provide crunch, a 1/2 cup can pack nearly 100 calories and 247 mg of sodium without offering much nutritional benefit. If you really want that texture, pick whole-wheat or whole-grain croutons and limit the portion to a sprinkle rather than a scoop. Being mindful of extras like these keeps your salad focused on fresh, nutrient-dense ingredients.
Ready to Start Your Healthier Journey? Contact LetsLose Today
At LetsLose, we believe small choices lead to big changes—and it all starts with taking the first step. Whether you are building healthier habits at the salad bar or looking for a personalized weight loss program, our team is here to guide and encourage you.
Contact LetsLose today to explore our programs or schedule your first appointment. We look forward to supporting you on your journey to better health.