Chicken or turkey, breaded, fried, caesar garden salad, chicken and/or turkey, lettuce, tomatoes, cheese, no dressing
Common food
This is a vibrant, ready-to-eat salad featuring crispy, breaded chicken or turkey strips nestled on a bed of fresh romaine lettuce, juicy tomatoes, and shredded Parmesan cheese. It offers a satisfying contrast of textures: the crunchy, savory protein against the cool, crisp greens. At 115 kcal per 100g, it provides a balanced mix of protein and healthy fats for a light yet filling meal.
Calorie split: 22% protein · 25% carbs · 54% fat
↓ Full nutrition💚 Why it's loved
People love this salad for its perfect blend of textures and flavors—the savory, crunchy chicken or turkey complements the fresh, crisp vegetables. It's a versatile, satisfying meal that feels both indulgent and wholesome, making it a popular choice for a quick lunch or light dinner.
⚠️ Watch-outs & how to enjoy it better
The breaded protein can be high in sodium and refined carbohydrates from the coating, which may concern those monitoring blood sugar or salt intake. To counteract this, opt for a light vinaigrette instead of creamy dressing to control fat, and pair with a side of whole grains or extra vegetables to boost fiber and balance the meal.
Key benefits
- Good source of lean protein from poultry
- Provides dietary fiber from lettuce and tomatoes
- Contains healthy fats from cheese and breading
- Low in sugar, with less than 1g per 100g
- Offers a convenient, balanced meal option
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The Caesar salad was invented in the 1920s by Italian-American restaurateur Caesar Cardini in Tijuana, Mexico, using ingredients he had on hand during a Fourth of July rush.
Full nutrition (USDA data · scales with serving)
| Water | 78.4 g |
| Energy | 115 kcal |
| Protein | 6.3 g |
| Total lipid (fat) | 6.8 g |
| Carbohydrate, by difference | 7.1 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 0.95 g |
| Calcium, Ca | 53.0 mg |
| Iron, Fe | 0.53 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 115 mg |
| Potassium, K | 281 mg |
| Sodium, Na | 247 mg |
| Zinc, Zn | 0.49 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 6.3 ug |
| Vitamin C, total ascorbic acid | 8.5 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.12 mg |
| Niacin | 2.0 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 34.0 ug |
| Folic acid | 1.0 ug |
| Folate, food | 32.0 ug |
| Folate, DFE | 35.0 ug |
| Choline, total | 19.6 mg |
| Vitamin B-12 | 0.14 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 171 ug |
| Retinol | 9.0 ug |
| Carotene, beta | 1943 ug |
| Carotene, alpha | 16.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 408 ug |
| Lutein + zeaxanthin | 1284 ug |
| Vitamin E (alpha-tocopherol) | 0.71 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 84.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.5 g |
| SFA 4:0 | 0.02 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.03 g |
| SFA 14:0 | 0.09 g |
| SFA 16:0 | 0.92 g |
| SFA 18:0 | 0.38 g |
| Fatty acids, total monounsaturated | 2.4 g |
| MUFA 16:1 | 0.10 g |
| MUFA 18:1 | 2.3 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.0 g |
| PUFA 18:2 | 1.8 g |
| PUFA 18:3 | 0.17 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 18.0 mg |
Amino acid profile (per 100g)
Estimated from Turnover, chicken- or turkey-, and vegetable-filled, reduced fat, frozen — USDA does not publish this profile for Chicken or turkey.
| Tryptophan | 0.16 g |
| Threonine | 0.41 g |
| Isoleucine | 0.47 g |
| Leucine | 0.80 g |
| Lysine | 0.61 g |
| Methionine | 0.23 g |
| Cystine | 0.13 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.37 g |
| Valine | 0.53 g |
| Arginine | 0.51 g |
| Histidine | 0.30 g |
| Alanine | 0.45 g |
| Aspartic acid | 0.80 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.38 g |
| Proline | 0.87 g |
| Serine | 0.42 g |
| Hydroxyproline | 0.00 g |
FAQ
Is this salad suitable for a low-carb diet?
It can be, especially if you focus on the chicken/turkey and vegetables. The breading on the protein adds some carbs, so for a stricter low-carb approach, you might choose unbreaded grilled chicken or turkey.
Can I make this salad ahead of time?
Yes, but store the dressing, crispy protein, and greens separately to prevent sogginess. Assemble just before eating to maintain the best texture.
What's a good dressing alternative for this salad?
A light lemon-herb vinaigrette or a simple olive oil and vinegar mix works well to keep it flavorful without adding too many calories or sugars.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.15 kcal/g · 22% calories from protein · 1.2 g fiber · 0.9 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.88 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.