Estimate the total calorie count of your custom salad by entering the details of each ingredient.
Total Calories: —
Understanding Your Salad's Calorie Count
This calculator provides an estimate of the total caloric content of your salad based on the ingredients and their quantities. It works by summing up the approximate calorie values of each component. The accuracy depends on the specific calorie data used for each ingredient and the precise measurements.
Each ingredient's calorie contribution is typically calculated per 100 grams (or ml for liquids). The formula used internally by this calculator is:
Calories(Ingredient) = (Amount in grams / 100) * Calories per 100g(Ingredient)
For dressings, we often use milliliters (ml) or tablespoons. Since 1 tablespoon is roughly 15ml, the conversion is straightforward.
Calorie Data Used (Approximate Averages):
Lettuce (e.g., Romaine): ~17 kcal per 100g
Spinach: ~23 kcal per 100g
Mixed Greens: ~15 kcal per 100g
Grilled Chicken Breast: ~165 kcal per 100g
Tofu (Firm): ~76 kcal per 100g
Chickpeas (Cooked): ~164 kcal per 100g
Tomatoes: ~18 kcal per 100g
Cucumber: ~15 kcal per 100g
Bell Peppers: ~31 kcal per 100g
Carrots: ~41 kcal per 100g
Onion: ~40 kcal per 100g
Broccoli: ~55 kcal per 100g
Sunflower Seeds: ~584 kcal per 100g
Nuts (Almonds): ~579 kcal per 100g
Croutons: ~350-400 kcal per 100g (variable)
Balsamic Vinaigrette: ~134 kcal per 100ml (approx. 90 kcal per tbsp)
Ranch Dressing: ~350 kcal per 100ml (approx. 235 kcal per tbsp)
Caesar Dressing: ~471 kcal per 100ml (approx. 315 kcal per tbsp)
Note: These values are averages and can vary based on preparation methods, specific brands, and ingredient variations. For precise nutritional information, always refer to product labels or reliable nutritional databases.
Use Cases:
Weight Management: Track your calorie intake to align with dietary goals.
Healthy Eating: Understand the caloric density of different salad combinations.
Recipe Planning: Adjust ingredients and portions to meet specific nutritional targets.
Dietary Awareness: Make informed choices about dressings and high-calorie toppings.
function calculateSaladCalories() {
var lettuceGrams = parseFloat(document.getElementById("lettuceGrams").value);
var proteinGrams = parseFloat(document.getElementById("proteinGrams").value);
var veggie1Grams = parseFloat(document.getElementById("veggie1Grams").value);
var veggie2Grams = parseFloat(document.getElementById("veggie2Grams").value);
var topping1Grams = parseFloat(document.getElementById("topping1Grams").value);
var dressingMl = parseFloat(document.getElementById("dressingMl").value);
var totalCalories = 0;
// Basic calorie data per 100g (or 100ml for dressing)
// These are approximate values and can be customized.
var caloriesPer100g = {
"romaine": 17,
"spinach": 23,
"mixed greens": 15,
"chicken breast": 165, // Cooked, lean
"tofu": 76, // Firm
"chickpeas": 164, // Cooked
"tomato": 18,
"cucumber": 15,
"bell pepper": 31,
"carrot": 41,
"onion": 40,
"broccoli": 55,
"sunflower seeds": 584,
"almonds": 579,
"croutons": 380, // Average
"vinaigrette": 134, // Per 100ml
"ranch": 350, // Per 100ml
"caesar": 471 // Per 100ml
};
// — Lettuce Calculation —
var lettuceType = document.getElementById("lettuceType").value.toLowerCase().trim();
if (!isNaN(lettuceGrams) && lettuceGrams > 0) {
var lettuceCals = caloriesPer100g[lettuceType] || 15; // Default to mixed greens if type unknown
totalCalories += (lettuceGrams / 100) * lettuceCals;
}
// — Protein Calculation —
var proteinType = document.getElementById("proteinType").value.toLowerCase().trim();
if (!isNaN(proteinGrams) && proteinGrams > 0) {
var proteinCals = caloriesPer100g[proteinType] || 100; // Default to a generic protein if unknown
totalCalories += (proteinGrams / 100) * proteinCals;
}
// — Vegetable 1 Calculation —
var veggie1Type = document.getElementById("veggie1Type").value.toLowerCase().trim();
if (!isNaN(veggie1Grams) && veggie1Grams > 0) {
var veggie1Cals = caloriesPer100g[veggie1Type] || 20; // Default to tomato if unknown
totalCalories += (veggie1Grams / 100) * veggie1Cals;
}
// — Vegetable 2 Calculation —
var veggie2Type = document.getElementById("veggie2Type").value.toLowerCase().trim();
if (!isNaN(veggie2Grams) && veggie2Grams > 0) {
var veggie2Cals = caloriesPer100g[veggie2Type] || 30; // Default to cucumber if unknown
totalCalories += (veggie2Grams / 100) * veggie2Cals;
}
// — Topping 1 Calculation —
var topping1Type = document.getElementById("topping1Type").value.toLowerCase().trim();
if (!isNaN(topping1Grams) && topping1Grams > 0) {
var topping1Cals = caloriesPer100g[topping1Type] || 400; // Default to croutons if unknown
totalCalories += (topping1Grams / 100) * topping1Cals;
}
// — Dressing Calculation —
var dressingType = document.getElementById("dressingType").value.toLowerCase().trim();
if (!isNaN(dressingMl) && dressingMl > 0) {
var dressingCalsPer100ml = caloriesPer100g[dressingType] || 150; // Default to vinaigrette if unknown
totalCalories += (dressingMl / 100) * dressingCalsPer100ml;
}
// Display the result, rounded to the nearest whole number
var resultElement = document.getElementById("result").querySelector("span");
if (!isNaN(totalCalories) && totalCalories > 0) {
resultElement.textContent = Math.round(totalCalories) + " kcal";
} else {
resultElement.textContent = "Enter valid amounts";
}
}