Shrimp garden salad, shrimp, lettuce, eggs, vegetables excluding tomato and carrots, no dressing
Common food
This is a crisp, protein-packed salad where tender shrimp and sliced hard-boiled eggs nestle on a bed of fresh, crunchy lettuce and assorted vegetables. It offers a clean, refreshing taste with a satisfying mix of textures, from the snap of the greens to the firm bite of the shrimp. Nutritionally, it's a standout for being very low in calories while delivering a solid protein punch.
Calorie split: 55% protein · 15% carbs · 30% fat
↓ Full nutrition💚 Why it's loved
People love it for its satisfying crunch and the clean, savory flavor of the shrimp, making it a refreshing yet filling meal. Its simplicity and versatility also make it a perfect canvas for countless personal variations.
⚠️ Watch-outs & how to enjoy it better
The lack of dressing can make it seem bland to some, and the high protein and fiber content might cause digestive discomfort in very large portions for those not accustomed to it. To enhance flavor without unhealthy additives, try a squeeze of lemon juice, a sprinkle of herbs, or a small side of Greek yogurt for dipping.
Key benefits
- Excellent source of lean protein for muscle maintenance
- Very low calorie density supports weight management
- Provides healthy fats from eggs and shrimp
- High in water content for hydration
- Contains essential vitamins and minerals from mixed vegetables
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Shrimp are one of the most widely consumed seafood on the planet, and a single serving of this salad can provide over 20% of your daily selenium needs, a mineral crucial for thyroid function.
Full nutrition (USDA data · scales with serving)
| Water | 85.4 g |
| Energy | 67.0 kcal |
| Protein | 8.8 g |
| Total lipid (fat) | 2.1 g |
| Carbohydrate, by difference | 2.4 g |
| Fiber, total dietary | 0.70 g |
| Total Sugars | 1.0 g |
| Calcium, Ca | 69.0 mg |
| Iron, Fe | 1.0 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 102 mg |
| Potassium, K | 192 mg |
| Sodium, Na | 303 mg |
| Zinc, Zn | 0.90 mg |
| Copper, Cu | 0.12 mg |
| Selenium, Se | 20.0 ug |
| Vitamin C, total ascorbic acid | 9.8 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.14 mg |
| Niacin | 0.47 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 32.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 32.0 ug |
| Folate, DFE | 32.0 ug |
| Choline, total | 75.3 mg |
| Vitamin B-12 | 0.40 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 119 ug |
| Retinol | 23.0 ug |
| Carotene, beta | 1156 ug |
| Carotene, alpha | 2.0 ug |
| Cryptoxanthin, beta | 3.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 847 ug |
| Vitamin E (alpha-tocopherol) | 0.70 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin K (phylloquinone) | 52.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.58 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 | 0.40 g |
| SFA 18:0 | 0.15 g |
| Fatty acids, total monounsaturated | 0.66 g |
| MUFA 16:1 | 0.06 g |
| MUFA 18:1 | 0.60 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.48 g |
| PUFA 18:2 | 0.21 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.04 g |
| PUFA 20:5 n-3 (EPA) | 0.09 g |
| PUFA 22:5 n-3 (DPA) | 0.02 g |
| PUFA 22:6 n-3 (DHA) | 0.08 g |
| Cholesterol | 134 mg |
FAQ
Is this salad suitable for a low-carb diet?
Yes, with only about 2.4g of carbohydrates per 100g, this is an excellent low-carb meal option, especially when avoiding high-sugar dressings.
Can I meal-prep this salad?
You can prep the components separately (cook shrimp, boil eggs, wash greens) and store them in airtight containers. Assemble just before eating to maintain the lettuce's crispness.
What can I add for more flavor without adding many calories?
Fresh herbs like dill or parsley, a sprinkle of everything bagel seasoning, a dash of hot sauce, or a simple vinaigrette made with lemon juice and a teaspoon of olive oil are great options.
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 0.67 kcal/g · 53% calories from protein · 0.7 g fiber · 1.0 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: 1.58 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.