Seafood garden salad with seafood, lettuce, eggs, tomato and/or carrots, other vegetables, no dressing
Common food
Photo: Wikipedia
A crisp, refreshing salad where tender, briny seafood like shrimp or crab mingles with crunchy lettuce, soft-boiled egg, and sweet tomato or carrot. It's a light yet satisfying bowl, delivering a clean, ocean-forward flavor with a satisfying mix of textures. Nutritionally, it's a standout for its high protein-to-calorie ratio, making it a lean, muscle-friendly meal.
Calorie split: 52% protein · 18% carbs · 29% fat
↓ Full nutrition💚 Why it's loved
People love it for its clean, bright flavors and the satisfying contrast between cool, crisp vegetables and savory, tender seafood. It's a versatile base that feels both indulgent and virtuous, often enjoyed as a light lunch or starter in many coastal cuisines.
⚠️ Watch-outs & how to enjoy it better
Without dressing, it can taste overly plain or dry to some palates. Those with shellfish or egg allergies must avoid it entirely. To counteract dryness, a simple squeeze of lemon or a tablespoon of olive oil can add moisture and flavor without excessive calories.
Key benefits
- Excellent source of lean protein for muscle maintenance.
- Very low in calories, ideal for weight management.
- Provides fiber from vegetables for digestive health.
- Rich in vitamins A and C from fresh produce.
- Contains healthy fats from seafood and egg yolks.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The classic 'Louie' salad, a precursor to many seafood garden salads, is said to have been invented in San Francisco in the early 1900s, possibly named after a Louis, a king, or a popular local restaurant.
Full nutrition (USDA data · scales with serving)
| Water | 86.3 g |
| Energy | 62.0 kcal |
| Protein | 7.9 g |
| Total lipid (fat) | 1.9 g |
| Carbohydrate, by difference | 2.8 g |
| Fiber, total dietary | 0.80 g |
| Total Sugars | 1.3 g |
| Calcium, Ca | 59.0 mg |
| Iron, Fe | 0.72 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 102 mg |
| Potassium, K | 221 mg |
| Sodium, Na | 245 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.18 mg |
| Selenium, Se | 17.6 ug |
| Vitamin C, total ascorbic acid | 6.5 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.13 mg |
| Niacin | 0.74 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 37.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 37.0 ug |
| Folate, DFE | 37.0 ug |
| Choline, total | 71.1 mg |
| Vitamin B-12 | 0.74 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 158 ug |
| Retinol | 22.0 ug |
| Carotene, beta | 1542 ug |
| Carotene, alpha | 188 ug |
| Cryptoxanthin, beta | 3.0 ug |
| Lycopene | 197 ug |
| Lutein + zeaxanthin | 806 ug |
| Vitamin E (alpha-tocopherol) | 0.82 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin K (phylloquinone) | 50.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.55 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.38 g |
| SFA 18:0 | 0.14 g |
| Fatty acids, total monounsaturated | 0.63 g |
| MUFA 16:1 | 0.05 g |
| MUFA 18:1 | 0.57 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.39 g |
| PUFA 18:2 | 0.20 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.06 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.05 g |
| Cholesterol | 104 mg |
FAQ
Is this salad keto-friendly?
Yes, it's naturally very low in carbs (under 3g per 100g) and high in protein and healthy fats, making it an excellent choice for a ketogenic diet.
Can I make it ahead for meal prep?
You can prep the vegetables and cook the seafood/eggs in advance, but store them separately. Combine just before eating to prevent sogginess. Avoid pre-mixing with any potential dressing.
What seafood works best?
Cooked shrimp, crab, or flaky white fish like cod are classic choices. Canned tuna or salmon are convenient, budget-friendly alternatives that also work well.
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 0.62 kcal/g · 51% calories from protein · 0.8 g fiber · 1.3 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: 1.11 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.