Caesar Salad — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 160 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 10 g | 3.64% |
| Fiber | 2 g | 7.14% |
| Sugars | 2 g | 4% |
| Glycemic Index | 0 | - |
| Protein | 7 g | 14% |
| Sodium | 300 mg | 13.04% |
| Total Fat | 10 | 12.82% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
2 g
🍏 Low Sugar Content
Key takeaways
Health benefits
- Rich in vitamins and minerals from ingredients like romaine lettuce, which provides Vitamin A, Vitamin K, and folate.
- Provides healthy fats from Caesar dressing made with olive oil, which supports heart health and overall well-being.
- Contains protein from added ingredients like chicken or Parmesan cheese, supporting muscle growth and repair.
- Encourages vegetable consumption, which is important for a balanced and nutritious diet.
Health risks
- High calorie content due to ingredients like croutons, cheese, and Caesar dressing, which can contribute to weight gain if consumed in large portions.
- High sodium content especially when using commercial Caesar dressing, which can contribute to hypertension and increased cardiovascular risks.
- Potential for contamination with harmful bacteria from ingredients like raw eggs in the dressing or unwashed greens.
- Potential for overconsumption due to the perceived healthiness of salads, leading to excessive calorie intake if not mindful of portions and toppings.
How to choose caesar salad
For the best Caesar salad, choose one that features crisp romaine lettuce, freshly grated Parmesan, and well-toasted croutons. Look for a generous coating of dressing that is creamy and well-emulsified.
Avoid salads where the lettuce appears wilted or brown-edged, which suggests it's not fresh. A good Caesar salad will have croutons that remain crunchy and are not soggy from excessive dressing.
How to store caesar salad
Caesar salad should be prepared fresh and consumed immediately for the best taste. If you need to store it, refrigerate it in an airtight container for up to a day. Keeping the dressing separate until serving helps maintain the lettuce’s crispness.
Storing a dressed caesar salad can cause the lettuce to wilt and become soggy. Avoid leaving it at room temperature for more than two hours, as it can spoil quickly. Preparing individual portions ensures the salad remains fresh and appetizing.
✅ Extra Tip
How long does it last?
Caesar salad is best consumed fresh, but it can last for 1-2 days in the refrigerator if stored in an airtight container. For optimal taste, store the dressing separately and add it just before serving.
What to do with leftovers?
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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