A well-crafted salad can be a powerhouse of nutrients, providing essential vitamins, minerals, protein, and fiber. However, the nutritional profile of your salad can vary dramatically based on its ingredients, especially dressings and additions like cheese or croutons. This calculator helps you estimate the calorie, protein, carbohydrate, fat, and fiber content of your custom salad.
To provide accurate estimates, we use standard nutritional data per 100 grams for common salad ingredients. The values are approximations and can vary based on specific varieties, preparation methods, and brands.
How it Works:
The calculator sums the nutritional contributions of each ingredient you add, based on the gram amount you input. For dressings, we use approximate values for a standard tablespoon serving.
Nutritional Breakdown:
Calories: The energy provided by the food. Essential for bodily functions, but excess intake can lead to weight gain.
Protein: Crucial for building and repairing tissues, producing enzymes, and supporting immune function.
Carbohydrates: The body's primary source of energy. Includes sugars, starches, and fiber.
Fat: Important for hormone production, nutrient absorption, and energy storage. Healthy fats are vital for cardiovascular health.
Fiber: Aids digestion, helps regulate blood sugar levels, and contributes to feelings of fullness.
Ingredient Nutritional Data (per 100g, approximate):
Use this calculator as a guide to create balanced and nutritious salads that fit your dietary goals. Experiment with different combinations to maximize flavor and health benefits!
function calculateNutrition() {
// Nutritional data per 100g for ingredients
var nutritionData = {
lettuce: { calories: 17, protein: 1.2, carbs: 3.3, fat: 0.2, fiber: 2.1 },
spinach: { calories: 23, protein: 2.9, carbs: 3.6, fat: 0.4, fiber: 2.4 },
tomato: { calories: 18, protein: 0.9, carbs: 3.9, fat: 0.2, fiber: 1.2 },
cucumber: { calories: 15, protein: 0.7, carbs: 3.6, fat: 0.1, fiber: 1.5 },
bellPepper: { calories: 20, protein: 1.0, carbs: 4.6, fat: 0.2, fiber: 2.1 },
chicken: { calories: 165, protein: 31, carbs: 0, fat: 3.6, fiber: 0 },
beans: { calories: 132, protein: 8.9, carbs: 24, fat: 0.5, fiber: 8.7 },
nuts: { calories: 579, protein: 21, carbs: 22, fat: 49, fiber: 13 }
};
// Nutritional data for dressings per 1 tbsp (~15ml)
var dressingData = {
none: { calories: 0, protein: 0, carbs: 0, fat: 0, fiber: 0 },
vinaigrette: { calories: 75, protein: 0, carbs: 1.5, fat: 8, fiber: 0 },
ranch: { calories: 65, protein: 0.5, carbs: 1.5, fat: 6.5, fiber: 0 },
oilAndVinegar: { calories: 123, protein: 0, carbs: 1, fat: 14, fiber: 0 }
};
var totalCalories = 0;
var totalProtein = 0;
var totalCarbs = 0;
var totalFat = 0;
var totalFiber = 0;
// Helper function to calculate nutrition for an ingredient
function calculateIngredientNutrition(amount, data) {
if (isNaN(amount) || amount < 0) {
amount = 0; // Treat invalid input as 0 grams
}
var factor = amount / 100;
totalCalories += data.calories * factor;
totalProtein += data.protein * factor;
totalCarbs += data.carbs * factor;
totalFat += data.fat * factor;
totalFiber += data.fiber * factor;
}
// Get input values
var lettuceAmount = parseFloat(document.getElementById("lettuceAmount").value);
var spinachAmount = parseFloat(document.getElementById("spinachAmount").value);
var tomatoAmount = parseFloat(document.getElementById("tomatoAmount").value);
var cucumberAmount = parseFloat(document.getElementById("cucumberAmount").value);
var bellPepperAmount = parseFloat(document.getElementById("bellPepperAmount").value);
var chickenAmount = parseFloat(document.getElementById("chickenAmount").value);
var beansAmount = parseFloat(document.getElementById("beansAmount").value);
var nutsAmount = parseFloat(document.getElementById("nutsAmount").value);
var dressingType = document.getElementById("dressingType").value;
// Calculate for each ingredient
calculateIngredientNutrition(lettuceAmount, nutritionData.lettuce);
calculateIngredientNutrition(spinachAmount, nutritionData.spinach);
calculateIngredientNutrition(tomatoAmount, nutritionData.tomato);
calculateIngredientNutrition(cucumberAmount, nutritionData.cucumber);
calculateIngredientNutrition(bellPepperAmount, nutritionData.bellPepper);
calculateIngredientNutrition(chickenAmount, nutritionData.chicken);
calculateIngredientNutrition(beansAmount, nutritionData.beans);
calculateIngredientNutrition(nutsAmount, nutritionData.nuts);
// Add dressing nutrition
var selectedDressing = dressingData[dressingType];
if (selectedDressing) {
totalCalories += selectedDressing.calories;
totalProtein += selectedDressing.protein;
totalCarbs += selectedDressing.carbs;
totalFat += selectedDressing.fat;
totalFiber += selectedDressing.fiber;
}
// Display results, rounding to 1 decimal place
document.getElementById("totalCalories").textContent = totalCalories.toFixed(1);
document.getElementById("totalProtein").textContent = totalProtein.toFixed(1);
document.getElementById("totalCarbs").textContent = totalCarbs.toFixed(1);
document.getElementById("totalFat").textContent = totalFat.toFixed(1);
document.getElementById("totalFiber").textContent = totalFiber.toFixed(1);
}
// Initial calculation on page load if desired, or wait for button click
// calculateNutrition();