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Meat Salad Calories
High protein, includes vegetables, filling, versatile
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Meat Salad (180 g) has 216 calories. That works out to 120 calories per 100 g. It contains 9 g of carbs, 21.6 g of protein, 10.8 g of fat and 3.2 g of fiber. Its 1.3 µg of B12 covers 53% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
What is Meat Salad?
Meat salad combines cooked, often browned meat with fresh vegetables such as lettuce, tomato, cucumber and onion, usually with herbs and a light dressing. It is a flexible dish rather than one fixed recipe, and can be made with freshly cooked meat or leftovers. Versions vary from home to home and across cuisines.
The savoury meat contrasts with crisp, juicy vegetables, making the salad filling without feeling too heavy. Serve it as a main lunch or supper, or alongside bread for a more substantial meal. It brings protein together with vegetables and some fibre. For a lighter version, use a modest amount of dressing and add extra leafy greens.
Meat Salad Nutrition Facts
Selected: 100 g
120
KCAL / 100G
Carbs
5g
· 2% DV
Protein
12g
· 24% DV
Fat
6g
· 8% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 16% · Protein 39% · Fat 45%
Meat Salad Vitamins & Minerals
Vitamins
B12
0.7µg · 29% DV
Vitamin K
22µg · 18% DV
B3
2.1mg · 13% DV
B5
0.6mg · 12% DV
Minerals
Zinc
2mg · 18% DV
Phosphorus
110mg · 16% DV
Sodium
320mg · 14% DV
Selenium
7µg · 13% DV
How Nutritious Is Meat Salad?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Meat Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Meat Salad
To burn the 120 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Meat Salad Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Meat Salad Contain Allergens?
No known major allergens
Which Diets Is Meat Salad Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Meat Salad Fat Profile
SATURATED
2.1g
MONOUNSATURATED
2.3g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 2.7:1
Below the ideal 4:1 — a good omega balance.
Compare Meat Salad
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Frequently Asked Questions About Meat Salad
What is meat salad?
Meat salad is a dish that combines cooked, bite-sized meat with vegetables and a dressing. It has no single fixed recipe: browned beef with lettuce, tomatoes, cucumber, red onion, and herbs is one common style.
How do you make meat salad?
To make meat salad, cook and slice the meat, then toss it with crisp vegetables such as lettuce, tomato, cucumber, and onion. Add the dressing just before serving so the greens stay fresh rather than soggy.
What meat works best in meat salad?
Tender, easy-to-slice beef works well in meat salad, especially when grilled or pan-seared. Slice it across the grain after cooking; this makes each bite easier to chew alongside the raw vegetables.
Can you use leftover steak in meat salad?
Yes, leftover cooked steak is a convenient choice for meat salad. Slice it thinly across the grain and serve it cold or briefly warmed; avoid reheating it for too long, which can make it tough.
What dressing goes with meat salad?
A simple olive-oil and lemon or vinegar dressing pairs well with meat salad. Mustard, black pepper, and fresh herbs add flavor without masking the browned meat or the crisp vegetables.
Should meat salad be served warm or cold?
Meat salad can be served warm or cold. For a warm version, add freshly cooked meat just before serving; for a cold version, chill the cooked meat first and keep the dressing separate until you are ready to eat.
How do you keep lettuce crisp in meat salad?
Keep the lettuce dry and store it separately from the meat and dressing until serving. Tossing wet greens or dressing them too early makes meat salad limp, especially when it sits in the refrigerator.
What can you serve with meat salad?
Meat salad pairs well with crusty bread, roasted potatoes, or a light soup. If you want the salad to be the main course, serve it with bread; for a lighter meal, it can stand on its own.
How long does meat salad last in the fridge?
Meat salad is best eaten soon after it is made. Refrigerate leftovers promptly in a covered container, and keep the greens and dressing separate when possible so the vegetables retain their texture.
Is meat salad good for meal prep?
Meat salad can work for meal prep if you pack its components separately. Store the cooked meat, dry vegetables, and dressing in separate containers, then combine them shortly before eating to preserve the salad’s texture.
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Nutrition data compiled from USDA FoodData Central and scientific sources.