It is recommended to consume salad as a part of each meal. Most salad bars offer different kinds of healthful salads. These salads usually contain pieces of tomatoes, cucumbers, lettuce, onions and carrots. Certain salads may even include foods rich in proteins like hard boiled eggs, grated cheese, etc. There are various kinds of salads however the idea behind all these is the same and that is to have food that is rich in fiber and low in calories and fats. Having a good amount of fiber satisfies ones appetite and also helps in keeping the blood sugar levels in control.
The calorie content varies from salad to salad. It depends upon which all fruits, vegetables and other food items are added in the salad and the quantity of each of these items. If you are looking for protein rich salad you may go for the one that includes cheese, eggs, seafood like prawns or tuna and other protein rich items. A medium sized hard-boiled egg has around 68 calories, a cup of regular cheese which amounts to around four oz contains 450 calories, four ounce cooked prawns have a total of 110 calories and 4 oz tuna contains 130 calories. This kind of protein salad is comparatively high in calories.
Fresh fruit or vegetable salads have different food items in them. Most of these contain Cherry tomatoes, Cucumbers and Carrots. While 5 oz of Cherry Tomatoes contains 25 calories, a cup of cucumbers have 8 calories and an equal quantity of carrots contain 45 calories; all these are consumed in raw form as a part of the salad and are good in dietary fiber. Tomatoes have 1.8 grams of fiber, cucumbers have 0.5 grams of fiber and carrots include 3.1 grams of fiber. All these also have moderate amount of other micronutrients as well which are helpful in maintaining a person’s health.