Salata Nutrition Calculator

Calories swing widely with the build. A Salata Mix base with grilled chicken, light vegetable toppings, and Lemon Vinaigrette runs about 480 calories with 21g of protein. Switch to Caesar dressing and add bacon, blue cheese, and croutons and the same bowl clears 850 calories. The two biggest swing levers are dressing (5–320 cal) and premium toppings like avocado, cheese, and bacon.

Baked Salmon is the leanest protein-per-calorie pick at 22g protein for 160 calories. Stacking Salmon plus Smoked Turkey on a Salata Mix base with chickpeas, edamame, chopped egg, and Lemon Juice clears 50g of protein at under 500 calories. For a single protein, Smoked Turkey (20g protein, 110 cal) and Chipotle Shrimp (18g protein, 80 cal) are also excellent ratios.

An Arcadian Mix or Spinach base with Chipotle Shrimp (80 cal, 18g protein), light vegetables, and Lemon Juice or Fat-Free Sun-Dried Tomato dressing keeps you under 200 calories with 20g+ protein. Skip avocado (130 cal), cheese (40–60 cal), bacon (50 cal), and oil-based dressings — those are where most of the calories hide.

Vinaigrettes run 250–320 calories per 2 oz serving — Balsamic Vinaigrette is the heaviest at 320 calories. Classic Caesar is 290 calories with 50mg cholesterol. The lighter picks are Fat-Free Sun-Dried Tomato (10 cal), Lemon Juice (5 cal), and Fat-Free Mango (20 cal, seasonal). White Miso Vinaigrette at 180 cal is the lightest non-fat-free dressing.

Yes, the tortilla alone adds 280–290 calories and 46–48g of carbs. Whole Wheat is 280 cal/48g carbs, Southwest is 290/46, and Cool Cucumber is 290/46. If you're tracking macros, a salad bowl with the same fillings saves you the entire tortilla — roughly 280 cal and 8g of fat compared to a wrap.

Baked Salmon (0g carbs, 22g protein) and Chipotle Shrimp (0g carbs, 18g protein) are the leanest proteins. Pair with Spinach or Arugula (2g and 0g carbs respectively), light vegetable toppings, Lemon Juice or Olive Oil, and skip dried cranberries (16g carbs), pasta (22g carbs), corn, beans, and any fruit toppings. A salmon salad with greens and lemon juice can stay under 10g of carbs with 25g+ of protein.

Most proteins, lettuces, vegetables, and several dressings are gluten-free per Salata's allergen guide. The exceptions to watch are Herb-Marinated Krabmeat and Seafood Mix (both contain wheat), all three tortillas, croutons, pita chips, multigrain croissant, and all cookies. Salata notes cross-contact is possible since ingredients share the salad bar — celiac diners should ask staff before ordering.