Garden Salad runs 65 calories per 100g, with manageable fat content. Logged accurately, it can fit most plans; the issue is usually estimating actual portion size.
Calories scale with portion. Here's how a typical garden salad serving translates in your tracker:
Point your iPhone camera at garden salad and SpotWell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreGarden Salad has approximately 65 calories per 100g. A typical serving — 3 oz (85g) — comes in at 55 calories.
3g of protein per 100g. That puts garden salad at roughly 4.6g of protein per 100 calories — a useful lens when comparing to other prepared foods sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With SpotWell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Garden Salad is naturally low-calorie at 65 kcal per 100g, so it's easy to fit into a deficit.