Classic Seven-Layer Salad
Classic Seven-Layer Salad is a vibrant, no-cook American potluck staple, typically featuring layers of crisp lettuce, peas, hard-boiled eggs, crispy bacon, shredded cheddar cheese, and a creamy mayonnaise-based dressing. Originating in the mid-20th century, it's celebrated for its visual appeal and make-ahead convenience, often served in a clear glass trifle bowl to showcase the colorful strata.
🍽️ Nutrition at a glance
This salad is generally high in fat and moderate in protein, thanks to its generous amounts of cheese, bacon, and creamy dressing, while providing a good dose of fiber and vitamins from the fresh vegetables. A typical serving can range from 300 to 500 calories, depending on portion sizes and the specific recipe used.
Nutrition breakdown
| Calories | 320 kcal |
| Protein | 7 g |
| Carbs | 18 g |
| Fat | 25 g |
| Fiber | 4 g |
| Sugar | 10 g |
| Sodium | 480 mg |
| Vitamin A | 120 mcg RAE |
| Vitamin C | 25 mg |
| Vitamin K | 45 mcg |
| Calcium | 150 mg |
| Iron | 1.2 mg |
| Potassium | 350 mg |
| Vitamin B6 | 0.2 mg |
| Folate | 60 mcg DFE |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, the dish is a nostalgic icon of American community gatherings and potlucks, symbolizing abundance and shared preparation. Nutritionally, its layered construction helps keep ingredients like lettuce crisp and prevents the salad from becoming soggy, making it a clever make-ahead option that maintains texture over time.
