The number of calories in a salad with shrimp can vary greatly depending on the specific ingredients and amounts used. However, here is a general overview of how many calories you might find in a typical shrimp salad:
Calories in shrimp
Shrimp are generally low in calories. A 3 ounce (85 gram) serving of cooked shrimp contains:
- 99 calories
- 1.5 grams of fat
- 21 grams of protein
So for a typical salad with around 4-6 ounces (113-170 grams) of cooked shrimp, you would get 132-198 calories just from the shrimp.
Calories in salad greens
The base of greens in your salad are very low calorie. For example:
- 1 cup (25 grams) romaine lettuce: 8 calories
- 1 cup (25 grams) spinach: 7 calories
- 1 cup (25 grams) mixed greens: 10 calories
So for a typical 2-3 cup sized salad, the greens contribute only about 16-30 calories.
Calories in vegetables
Commonly added salad vegetables like tomatoes, cucumbers, carrots and bell peppers are also very low calorie. For example:
- 1 cup (180 grams) chopped tomatoes: 32 calories
- 1 cup (120 grams) chopped cucumber: 16 calories
- 1 cup (120 grams) sliced bell pepper: 30 calories
- 1 cup (120 grams) sliced carrots: 45 calories
A typical salad may have around 1-2 cups of mixed vegetables, adding 32-90 calories.
Calories in salad dressing
The dressing on your salad can range widely in calories depending on the type and amount used. Some examples:
- 2 tablespoons (30 ml) ranch dressing: 140 calories
- 2 tablespoons (30 ml) Caesar dressing: 120 calories
- 2 tablespoons (30 ml) vinaigrette: 60 calories
- 2 tablespoons (30 ml) oil and vinegar: 120 calories
Many people use around 2-4 tablespoons (30-60 ml) of dressing on a main dish salad, adding 120-240 calories.
Putting it all together
Putting this all together, here are some examples of total calories for a shrimp salad:
- Salad with 4 oz (113 g) shrimp, 2 cups greens, 1 cup vegetables and 2 tbsp (30 ml) vinaigrette: 355 calories
- Salad with 6 oz (170 g) shrimp, 3 cups greens, 2 cups vegetables and 4 tbsp (60 ml) ranch dressing: 615 calories
In summary, a typical main dish shrimp salad may range from around 350 to 650 calories, depending on serving sizes and ingredients used.
Tips for lower calorie shrimp salad
Here are some easy tips for lowering the calories in your shrimp salad:
- Use plenty of non-starchy vegetables like lettuce, tomatoes, cucumbers, peppers, etc.
- Go easy on high calorie toppings like cheese, croutons, nuts or dried fruit.
- Choose a low calorie dressing like vinaigrette and use a small amount.
- Use more shrimp and less oily salad ingredients like pasta or potatoes.
- Grill, bake or broil the shrimp instead of frying.
Nutrition benefits of shrimp salad
Despite being relatively low in calories, shrimp salad can still provide important nutrition:
- Protein – Shrimp are an excellent source of lean protein to help build muscle, regulate appetite and support metabolism.
- Vitamin C – From tomatoes, peppers and citrus dressing, which supports immune function and nutrient absorption.
- Fiber – Greens and vegetables provide fiber for digestive and heart health.
- Potassium – Especially high in spinach, which is needed for blood pressure regulation.
- Antioxidants – From the variety of vegetables that can help reduce inflammation.
Conclusion
A shrimp salad typically provides 350-650 calories, depending on the serving sizes of its ingredients. While calories can vary based on preparation method and dressings, shrimp salad is a lean protein option that can be modified to be low calorie and nutritious.
Focus on loading your salad with leafy greens, vegetables, and grilled shrimp for a dish that is filling, yet slim on calories and high in nutritional value.