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Waldorf Salad Calories
Classic salad with apple, celery, walnuts, and mayonnaise
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Waldorf Salad (120 g) has 168 calories. That works out to 140 calories per 100 g. It contains 12.6 g of carbs, 1.8 g of protein, 12 g of fat and 2.4 g of fiber. Its 21.6 µg of Vitamin K covers 18% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Waldorf Salad Nutrition Facts
Selected: 1 cup (medium) · 120 g
168
KCAL / 120G
Carbs
12.6g
· 5% DV
Protein
1.8g
· 4% DV
Fat
12g
· 15% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 30% · Protein 4% · Fat 66%
Waldorf Salad nutrition facts table · 1 cup (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 168 kcal | |
| Total fat | 12 g | 15% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0 g | |
| Sodium | 144 mg | 6% |
| Total carbohydrate | 12.6 g | 5% |
| Fiber | 2.4 g | 9% |
| Protein | 1.8 g | 4% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Waldorf Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 120 g | 168 kcal |
| ½ cup (small) | 60 g | 84 kcal |
| 1 piece (small) | 80 g | 112 kcal |
| 100 g | 100 g | 140 kcal |
| 1 serving (medium) | 100 g | 140 kcal |
| 1 cup (large) | 180 g | 252 kcal |
| 1 piece (large) | 200 g | 280 kcal |
| 1 bottle (large) | 250 g | 350 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Waldorf Salad
Why is Waldorf salad called Waldorf salad?
Waldorf salad is named after the Waldorf Hotel in New York City, where it was first served in the 1890s. The original version was simpler than many modern recipes, using apples, celery, and mayonnaise; walnuts became a familiar addition later.
What is the traditional Waldorf salad dressing?
Traditional Waldorf salad dressing is mayonnaise, which coats the apples, celery, and walnuts. Some modern recipes mix mayonnaise with yogurt or sour cream, but those versions taste tangier and are not the classic preparation.
Are grapes supposed to be in Waldorf salad?
Grapes are optional in Waldorf salad, not essential to the original recipe. Many newer versions add halved fresh grapes or raisins for sweetness, while the defining combination remains apple, celery, walnuts, and a creamy dressing.
What apples are best for Waldorf salad?
Crisp apples that hold their shape work best in Waldorf salad. Choose a tart or sweet-tart variety for contrast with the mayonnaise and walnuts, and avoid soft apples that can turn mushy after they are chopped and dressed.
Can you freeze Waldorf salad?
No, freezing Waldorf salad is not recommended. Mayonnaise can separate as it thaws, while apples and celery lose their crisp texture. Make only what you expect to serve and refrigerate leftovers instead.
How do you keep Waldorf salad from getting watery?
To keep Waldorf salad from getting watery, dry the celery and grapes well and add the dressing shortly before serving. Cut fruit releases moisture as it sits, so storing the dressing separately helps preserve the salad's texture.
Can Waldorf salad be made ahead for a party?
Yes, you can prepare Waldorf salad components ahead, but keep them separate for the best texture. Refrigerate the chopped ingredients and dressing in covered containers, then combine them shortly before serving so the apples stay crisp.
How can you make Waldorf salad lighter?
You can make Waldorf salad lighter by replacing some or all of the mayonnaise with plain yogurt. The result is tangier and less rich than the traditional version; add the yogurt gradually so the dressing still coats the ingredients.
How should celery be cut for Waldorf salad?
Cut celery into small, even pieces for Waldorf salad so it is easy to eat alongside the apple and walnuts. Thin slices work well; include tender leaves if you like, but remove any tough strings from particularly fibrous stalks.
Is Waldorf salad served as a side dish or dessert?
Waldorf salad is usually served as a side dish or starter, not as a dessert. Its mayonnaise dressing and celery make it savory despite the fruit; it pairs especially well with roasted poultry or a simple sandwich.
Waldorf Salad Vitamins & Minerals
Vitamins
Vitamin K
21.6µg · 18% DV
Vitamin C
7.2mg · 8% DV
Vitamin E
0.96mg · 6% DV
Biotin
1.8µg · 6% DV
Minerals
Copper
0.11mg · 12% DV
Manganese
0.24mg · 10% DV
Phosphorus
46mg · 7% DV
Potassium ⭐
216mg · 6% DV
Sodium
144mg · 6% DV
Waldorf Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Waldorf Salad
To burn the 168 calories in 1 cup (medium) (120 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.
What is Waldorf Salad?
Waldorf Salad originated at New York’s Waldorf Hotel. Its classic combination is crisp apple and celery with walnuts, brought together with mayonnaise; some versions also include grapes. The appeal is in the contrast between sweet-tart fruit, crunchy celery and a creamy dressing.
It is often served chilled as a side dish or light lunch, particularly alongside roast meat, though it also works on a buffet table. The mayonnaise makes it relatively rich in fat, while the fruit and celery contribute some fibre; it is not a protein-rich dish. For a lighter dressing, replace some of the mayonnaise with plain yogurt, and toss the salad shortly before serving to keep the ingredients crisp.
How Nutritious Is Waldorf Salad?
Nutrient density
Medium
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.
Is Waldorf Salad Processed?
NOVA 3
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 Waldorf Salad Contain Allergens?
Contains these allergens:
Which Diets Is Waldorf Salad Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Waldorf Salad Fat Profile
SATURATED
1.44g
MONOUNSATURATED
3.36g
POLYUNSATURATED
5.76g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.