Calories per serving
| Serving | Kcal | P | F | C |
|---|---|---|---|---|
| 100 g | 190 | 11.2 | 13.4 | 6.4 |
| Small serving, 180 g | 342 | 20.2 | 24.1 | 11.5 |
| Restaurant serving, 250 g | 475 | 28.0 | 33.5 | 16.0 |
| Large serving, 350 g | 665 | 39.2 | 46.9 | 22.4 |
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Ingredients and how we count
We break the dish down by ingredient instead of taking an average “by name”. Below is a typical 260 g serving.
| Ingredient | Weight | Kcal |
|---|---|---|
| Romaine lettuce | 90 g | 15 |
| Grilled chicken breast | 80 g | 130 |
| Croutons | 25 g | 100 |
| Parmesan | 10 g | 39 |
| Caesar dressing | 35 g | 180 |
| Cherry tomatoes | 20 g | 4 |
FoodMate Score of the dish
How it changes with different cooking methods
| Version | Serving |
|---|---|
| Grilled chicken, restaurant-style | 475 kcal |
| With a yogurt dressing | 355 kcal |
| Without croutons | 375 kcal |
| With shrimp | 430 kcal |
| With salmon | 520 kcal |
Micronutrients
Values for a standard serving, as a percentage of the daily value for an adult.
| Nutrient | Per serving | % DV |
|---|---|---|
| Vitamin K | 90 mcg | 75% |
| Vitamin A | 400 mcg | 44% |
| Calcium | 180 mg | 18% |
| Niacin (B3) | 9 mg | 56% |
| Selenium | 22 mcg | 40% |
How many calories are in a Caesar salad
100 g of chicken Caesar salad contain about 190 kcal: 11.2 g of protein, 13.4 g of fat and 6.4 g of carbs. A 250 g restaurant serving is 475 kcal, almost like a plate of pasta. The leaves make it look light, but the dressing and croutons turn it into a full lunch in calories.
The dressing is the main calorie source
The classic dressing is made from egg yolk, olive oil, parmesan, garlic, lemon and anchovies. 35 g of dressing per serving is about 180 kcal, more than the chicken. A Greek yogurt dressing with mustard and parmesan keeps the flavor and saves about 120 kcal. In a restaurant, ask for the dressing on the side to control the amount.
Chicken, shrimp or salmon
Grilled chicken breast gives plenty of protein for few calories. Shrimp are even lighter and rich in iodine, while salmon has more calories but brings omega-3 fatty acids. Croutons fried in oil add about 100 kcal per serving; you can skip them or swap for roasted chickpeas.
Caesar salad on a diet
Caesar salad can be a good lunch in a calorie deficit: 28 g of protein and plenty of greens. To make it truly light, ask for the dressing on the side, skip the croutons and add more leaves and vegetables. The serving weighs the same but has 150–200 fewer calories.
How to count your Caesar
Restaurants use anywhere from 20 to 60 g of dressing, a difference of up to 200 kcal per serving. Take a photo of your plate in MyFoodMate AI and the app will estimate the amount of dressing, croutons and chicken.