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Old 05-28-2012, 04:11 AM   #1
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How does everyone calculate cals in a salad?

I have some measurements for a salad, but seems like alot of cals to me. Can someone chime in please?

2 cups mixed lettuce leaves
6 cherry tomatoes
30g capsicum
10g onion
25g olives


thanks in advance
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Old 05-28-2012, 04:20 AM   #2
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Quote:
Originally Posted by Mitsa View Post
I have some measurements for a salad, but seems like alot of cals to me. Can someone chime in please?

2 cups mixed lettuce leaves
6 cherry tomatoes
30g capsicum
10g onion
25g olives


thanks in advance
I have a digital scale that I use to measure all of my foods by weight. It measures in ounces for me. Then I enter the weight into my online weight management program, and that tells me the calories. That way I can see that one item may be too many calories, and I can take some of it back to make my overall calorie count for that meal, or salad, smaller. (I use ******, but most programs are better than that one nowdays, so there are better programs for you to get started using.)

I don't know how many calories you are being shown, but you shouldn't have any calorie worries with your lettuce, tomatoes, pepper, or onions.. unless 10g is a lot of onions. How many olives do you get for that 25g of olives? They're oily. The little black ones I buy in cans are 4 calories each. So maybe you have too many olives? How many?

Or maybe re-figure. You don't say what the calorie total came to, but if it sounds too high, maybe you have an error in figuring....
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Old 05-28-2012, 04:39 AM   #3
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Quote:
Originally Posted by SoHappy View Post
I have a digital scale that I use to measure all of my foods by weight. It measures in ounces for me. Then I enter the weight into my online weight management program, and that tells me the calories. That way I can see that one item may be too many calories, and I can take some of it back to make my overall calorie count for that meal, or salad, smaller. (I use ******, but most programs are better than that one nowdays, so there are better programs for you to get started using.)

I don't know how many calories you are being shown, but you shouldn't have any calorie worries with your lettuce, tomatoes, pepper, or onions.. unless 10g is a lot of onions. How many olives do you get for that 25g of olives? They're oily. The little black ones I buy in cans are 4 calories each. So maybe you have too many olives? How many?

Or maybe re-figure. You don't say what the calorie total came to, but if it sounds too high, maybe you have an error in figuring....
Olives came to 10 olives, way to many at 64.5 cals.
With the olives, the salad came to 110 cals. If i took 5 olives out, that would reduce it by alot. No , 10g of onions is not much at all.
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Old 05-28-2012, 04:57 AM   #4
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I never count leaves celery or cucumber. A whole cup of them would only be 5 calories or so and they are so good for filling you up you should eat as much as you can.

If you have a lot of tomatoes that can add up. As can onions. But really, if it's the difference between you eating a healthy salad or not then I'd still not count them.

Things you do need to add up are avocados and olives and any dressing and of course pasta or rice/couscous. A supermarket pasta salad with mayo can be more calories than a big mac!
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Old 05-28-2012, 05:02 AM   #5
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I never count leaves celery or cucumber. A whole cup of them would only be 5 calories or so and they are so good for filling you up you should eat as much as you can.

If you have a lot of tomatoes that can add up. As can onions. But really, if it's the difference between you eating a healthy salad or not then I'd still not count them.

Things you do need to add up are avocados and olives and any dressing and of course pasta or rice/couscous. A supermarket pasta salad with mayo can be more calories than a big mac!
Very aware of the pre packaged stuff. I make everything fresh myself.
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Old 05-28-2012, 05:08 AM   #6
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In a salad, I weigh it all and calculate the calories. If I add a couple of lettuce leaves to a sandwich, I don't worry about that count. I just count the main sandwich ingredients.

As you say, olives can be 'expensive' in calories. As can salad dressing. I can only eat the full fat kind - waaaaay too expensive at about 100 cal/TBSP. I find if I tear/chop the salad ingredients very small, 1 teaspoon of dressing (about 27 calories) can cover it all and be very satisfying on DD.
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Old 05-28-2012, 05:15 AM   #7
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All you needed to know!

Nancy I am with you, those 'low fat' dressings don't work for me. I use Cardini's original caesar and I have found that I still like it if I thin it down with vinegar or lemon juice, or a mixture of both.
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Old 05-28-2012, 06:55 AM   #8
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The first time I calculated the calories in my favorite salad (I make one with cranberries, walnuts, feta, with a balsamic vinegar and EVOO dressing) I was horrified that it came to almost 500 calories!

As a general rule I never count lettuce or cucumber, but tomatoes are about 25 cals (large) and with dressing it adds up fast.
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Old 05-28-2012, 07:06 AM   #9
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I use salsa often for my salad dressing or some sort of vinaigrette !
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Old 05-28-2012, 07:15 AM   #10
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I lived on salads for years on LC so I have not had a salad since starting JUDDD. Psychological I guess. I may never eat another salad.
So I obviously don't calculate calories but I used to use ****** for that purpose and I probably still have salads figured under custom entries. SoHappy is right on about how to do it.
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Old 05-28-2012, 08:06 AM   #11
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I weigh everything on my digital scale. It can really add up even though it does not seems like it. I love salad and can easly eat 5-6 cups of lettuce with cucumber, celery, fennel bulb, bell peppers. On DD I usually make "dressing" with yogurt and mustard. I love my UD salads, because I get to use a good amount of olive oil and add eggs and turkey.
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Old 05-28-2012, 08:10 AM   #12
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I'm a big salad lover, so have them on many/most of my DDs. Huge salads with 30 to 60 calories of mixed lettuces and salad greens alone! And 20 to 30 calories for cucumber. Etc. So I weigh it all out and count it all. Every last crumb of it.

I have found about 3 salad dressings that are very low calorie that I think are wonderful, so those are what I choose from on DDs. Thirty-five calories or fewer for 2 Tablespoons of these.

On UDs I often eat salad too. (Well, like I said.. I love salads. LOL) I have my luscious rich full fat dressings on those days. Right now I'm working on getting my fill of bleu cheese dressings, but heavy ranch dressing is good and I like a Caesar too. Even just a nice olive oil and balsamic vinegar...
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Old 05-28-2012, 08:13 AM   #13
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Quote:
Originally Posted by Alcestis View Post
The first time I calculated the calories in my favorite salad (I make one with cranberries, walnuts, feta, with a balsamic vinegar and EVOO dressing) I was horrified that it came to almost 500 calories!

As a general rule I never count lettuce or cucumber, but tomatoes are about 25 cals (large) and with dressing it adds up fast.
I often add those three ingredients to salads too! Yes, they are YUM.

I make a spinach salad with sliced ripe strawberries, feta, and slivered almonds that is good too.

Lots of amazing variety that can be constructed when making a salad.
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Old 05-28-2012, 08:16 PM   #14
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yum, love caesar dressing. But i just use white balsamic vinegar, thats it. Boring but yummy.
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Old 05-29-2012, 09:23 AM   #15
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I have a digital scale that comes with a code book. I enter the food code and place the food on it and it calculates the calories for me in addition to carbs etc. Its called Perfect portions available at bed bath and beyond in case anyone is interested. Was shocked that a small piece of watermelon, I think it was about 15 g, can't remember was 15 cals!!! wow. Normally I would have eaten several pieces assuming it was low.
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Old 05-29-2012, 07:31 PM   #16
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To the OP-
If you use an online calorie counter, there are many, but for just occasional questions, I like calorieking.com and it lets you choose g or oz.

Hth,
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Old 05-29-2012, 08:10 PM   #17
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Quote:
Originally Posted by SoHappy View Post
I often add those three ingredients to salads too! Yes, they are YUM.

I make a spinach salad with sliced ripe strawberries, feta, and slivered almonds that is good too.

Lots of amazing variety that can be constructed when making a salad.
Oooh, thanks Pat, that sounds divine! I have all those ingredients, so guess what I'll be eating tomorrow
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Old 05-29-2012, 08:28 PM   #18
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Originally Posted by sorenkkg View Post
To the OP-
If you use an online calorie counter, there are many, but for just occasional questions, I like calorieking.com and it lets you choose g or oz.

Hth,
Soren
Yes, i use that too. Its very good. Thanks for the advice though.
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Old 05-30-2012, 05:27 AM   #19
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off topic, but I want to play the
fruit+nut+cheese game too!
Pear+walnut+gorgonzola/bleu with raspberry vinaigrette!!!

I had this at a wedding once; the groom was a chef & made all the food himself. He candied the walnuts & added a good bit of cayenne....!!!!!
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Old 05-30-2012, 05:39 AM   #20
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Btw, I don't measure veggie in cups (like the lettuce) or units (cherry tomatoes)...too much variation...I measure them by weight.

Put salad bowl on scale, tare, add veggie, write down weight, tare, etc, etc.

Obviously the olives were the "problem"--@ 65 calories, more than 1/2 the cals of the whole salad!

If you enjoy a decadent touch, try artichoke hearts (marinated) instead of olives; they are surprisingly low in calories.

Last edited by piratejenny; 05-30-2012 at 05:41 AM..
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Old 05-30-2012, 05:47 AM   #21
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PS--calorieking says
25g green olives=36 cals
25g black olives=42 cals

Your result of 65 seems high.

Last edited by piratejenny; 05-30-2012 at 05:51 AM..
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Old 05-31-2012, 08:52 PM   #22
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Quote:
Originally Posted by piratejenny View Post
PS--calorieking says
25g green olives=36 cals
25g black olives=42 cals

Your result of 65 seems high.
The nutritional panel is on the jar of kalamata olives in brine and thats where the cals came from. 25g serve weighed came to 10 olives. anyway, i have dropped to 5 olives and that works better.
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Old 06-01-2012, 08:31 AM   #23
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You could chop up the olives into small pieces so you have 'more' olives. I did that once or twice on a DD. Just a thought
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Old 06-01-2012, 08:55 AM   #24
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Even on a Down Day, I'm pretty liberal on salads. Greens, celery, and radishes get kinda mashed together for 50 calories. It's the dressing and the olives that I measure more precisely.

I didn't get to be over 300 pounds by the difference between 30 calories of lettuce and 60 calories of lettuce!
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Old 06-01-2012, 12:13 PM   #25
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Good point Synger!
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Old 06-01-2012, 12:55 PM   #26
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Quote:
Originally Posted by SoHappy View Post
I'm a big salad lover, so have them on many/most of my DDs. Huge salads with 30 to 60 calories of mixed lettuces and salad greens alone! And 20 to 30 calories for cucumber. Etc. So I weigh it all out and count it all. Every last crumb of it.

I have found about 3 salad dressings that are very low calorie that I think are wonderful, so those are what I choose from on DDs. Thirty-five calories or fewer for 2 Tablespoons of these.

On UDs I often eat salad too. (Well, like I said.. I love salads. LOL) I have my luscious rich full fat dressings on those days. Right now I'm working on getting my fill of bleu cheese dressings, but heavy ranch dressing is good and I like a Caesar too. Even just a nice olive oil and balsamic vinegar...
I also count it all out, my almost full small head of lettuce is counted as 35, cukes are 30, tomatoes are 35 per...too many cals for me to let slide, plus the dressing I use is 70 for 2T so my whole salad borders on 200 cals.
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Old 06-01-2012, 10:44 PM   #27
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Quote:
Originally Posted by piratejenny View Post
off topic, but I want to play the
fruit+nut+cheese game too!
Pear+walnut+gorgonzola/bleu with raspberry vinaigrette!!!

I had this at a wedding once; the groom was a chef & made all the food himself. He candied the walnuts & added a good bit of cayenne....!!!!!
PirateJenny, I use this recipe and we love this salad.

Roquefort Pear Salad Recipe - Allrecipes.com
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Old 06-02-2012, 09:01 AM   #28
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I make my own dressing from the Dukan Diet but skip the garlic and add other seasonings.......

Ingredients

5 tablespoons of balsamic vinegar
1 tablespoon of Dijon mustard
1 teaspoon of olive oil
1 peeled clove of garlic (optional)
1 tablespoon of fresh chopped basil
Pepper


Good Luck,
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Old 06-04-2012, 03:38 AM   #29
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All the ideas sound yummy.
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