Carbs in Waldorf Salad (2024)

FAQs

How many carbs are in a cup of Waldorf salad? ›

Lettuce Salad With Cheese, Tomato And/or Carrots, With Or Without Other Vegetables (1 cup) contains 2.9g total carbs, 2g net carbs, 5.5g fat, 4.6g protein, and 79 calories.

Greek Salad (1 cup) contains 3.3g total carbs, 2.4g net carbs, 7.3g fat, 7g protein, and 106 calories.

Choose oats, barley, quinoa or brown rice; Bake or roast red skin potatoes or sweet potatoes; Choose whole grain bread, cereal, couscous and pasta; Limit or avoid refined carbohydrates.

Combining Keto with a Mediterranean diet plan is simple. Just take the Mediterranean diet and remove the carbs. This means that whole grains, beans, and root vegetables are out—and olive oil and fish are in. You can also eat leafy greens, cruciferous vegetables, eggs, poultry and (if tolerated) dairy.

Nutritional Value of Foods

The Mediterranean diet is rich in nutrient-dense foods like fruits and vegetables that contain plenty of vitamins, minerals, antioxidants, and fiber. Because the keto diet is more restrictive and excludes whole grains, legumes, and most fruits, it's not as easy to obtain certain nutrients.

Worst: Crispy Chicken Salad

A green salad with chicken may sound like a healthy meal, but descriptions like “crispy” and “crunchy” are red flags. These words are code for breaded and deep-fried, which can turn that healthy-sounding salad into a calorie bomb.

Can you eat salad on a no carb diet? ›

You can eat a variety of salads on keto, as long as they contain healthy fats and proteins and are low in carbs. Egg salad, grilled chicken salad, shrimp salad, cauliflower salad, arugula salad, cucumber salad, antipasto salad, Greek salad, Caprese salad, and spinach salad are just a few keto-friendly salads to enjoy.

Vegetables have carbohydrates. And that means that you have to watch how much of them you eat — even lettuce. If you're not careful or are eating them as a free-for-all, you could overconsume carbs and kick yourself out of ketosis.

As far as how many carbohydrates to eat, Pratt says 100 to 150 grams of carbohydrates is safe for most people who are trying to lose weight. It may be better for some people to eat carbs consistently throughout the day. “You can also break it up evenly with 40 to 50 grams of carbs per meal,” she says.

There are various types of lettuce available; however, iceberg lettuce has the lowest number of carbs among them. Romaine lettuce can also be considered a low carbohydrate leafy vegetable because the carb content is 3.29 grams per 100 grams. This green vegetable serves many health benefits.

Food and drinks allowed on a no-carb diet include meat, fish, eggs, cheese, butter, oils, water, and plain coffee or tea. If you're less stringent, you can also eat nuts, seeds, non-starchy vegetables, and high fat fruits like avocado and coconut since these foods are low in net carbs.

Mixed Salad (1 cup) contains 2.3g total carbs, 1.5g net carbs, 0.1g fat, 0.6g protein, and 11 calories.

Lettuce, mixed greens (2 cup) contains 3.5g total carbs, 1.3g net carbs, 0.3g fat, 1.7g protein, and 19 calories.

Tossed salad, plain, without dressing (1 cup) contains 1.7g total carbs, 1g net carbs, 0.1g fat, 0.5g protein, and 8 calories.

Seven-layer Salad (lettuce Salad Made With A Combination Of Onion, Celery, Green Pepper, Peas, Mayonnaise, Cheese, Eggs, And/or Bacon) (1 cup) contains 7.3g total carbs, 5.7g net carbs, 25.9g fat, 5.6g protein, and 281 calories.