Salata Menu Calories & Nutrition 2026
A typical build-your-own Salata salad lands between 350 and 600 calories, depending on your protein, toppings, and dressing. Greens alone are almost free at roughly 15 calories per ounce, while creamy dressings can add 250 to 300 calories. Salata menu calories stay lowest when you pick grilled protein and a fat-free dressing.
I looked into this because Salata is one of those places where two people can order a “salad” and end up with meals that are 400 calories apart. The line is yours to build, so the numbers are too. The good news is that the base is genuinely light. The tricky part is everything you pile on top of it. If you want the full menu with prices first, check the Salata menu before you build your bowl.
How Many Calories Are in a Salata Salad?
A standard Salata salad usually falls between 350 and 600 calories for a regular build with protein and dressing. A bare-bones bowl of greens and veggies can come in under 150 calories, while a loaded bowl with cheese, nuts, avocado, and a creamy dressing can push past 800. That range is the whole story of Salata. You are in charge.
Most people land in the middle. A regular salad with grilled chicken, veggies, a sprinkle of cheese, and a vinaigrette sits around 450 to 550 calories. Swap in a fat-free dressing and you shave off roughly 200 calories without changing anything else.
What Is the Lowest Calorie Meal at Salata?
The lowest calorie meal at Salata is a greens-and-veggie salad with a lean protein and a fat-free dressing, roughly 250 to 350 calories. Start with the Salata mix or spinach, load up on cucumbers, tomatoes, broccoli, carrots, and peppers, add grilled chicken or baked salmon, and finish with fat-free sun-dried tomato dressing at just 15 calories.
Want to go even lighter? Skip the cheese, nuts, and dried fruit. A scoop of almonds adds about 80 calories and feta adds about 45. None of them are “bad,” but they add up fast when you are scooping freely down the line.
Salata Menu Calories: What Proteins, Toppings, and Dressings Add
Here is the item-by-item breakdown from published Salata nutrition listings. Figures are per regular salad-size portion unless noted, and they can vary a bit by location and portion.
Proteins
| Protein | Calories | Protein |
|---|---|---|
| Pesto Chicken | 300 | 41g |
| Asian BBQ Chicken | 310 | 47g |
| Baked Salmon | 170 | 20g |
| Baked Tofu | 350 | 36g |
| Falafel | 200 | 9g |
Asian BBQ chicken is the protein bargain here at 310 calories with a huge 47 grams of protein. Baked salmon is the lightest option at just 170 calories, and it still brings 20 grams of protein. Baked tofu surprises people at 350 calories, so if you picked it thinking it was the lightest choice, now you know.
Dressings
| Dressing | Calories |
|---|---|
| Fresh Herb Vinaigrette | 300 |
| Balsamic Vinaigrette | 290 |
| Ginger Lime Dressing | 270 |
| Buttermilk Ranch | 250 |
| Classic Caesar Dressing | 250 |
| Chipotle Ranch Dressing | 210 |
| Fat-Free Mango Dressing | 35 |
| Fat-Free Sun-Dried Tomato Dressing | 15 |
Look at that gap. The two fat-free dressings sit at 15 and 35 calories, while every other dressing on the list starts at 210. If you love ranch or vinaigrette, ask for it on the side and dip your fork. You will use half as much and barely notice.
Toppings, Extras, and Sides
| Item | Calories |
|---|---|
| Avocado | 60 |
| Almonds | 80 |
| Cheddar and Monterey Jack | 60 |
| Feta | 45 |
| Bacon Bits | 70 |
| Croutons | 30 |
| Quinoa | 100 |
| Multigrain Roll | 170 |
| Basil Asiago Roll | 120 |
| Cool Cucumber Tortilla | 310 |
| Broccoli Soup, Cup | 150 |
| Broccoli Soup, Bowl | 230 |
| Chocolate Chunk Cookie | 180 |
| Brownie | 140 |
Fresh veggies like cucumbers, celery, broccoli, carrots, and peppers run 0 to 10 calories a serving, so pile those on without a second thought. The roll on the side is the sneaky one. A multigrain roll at 170 calories is basically a second side dish, so skip it if your bowl is already loaded.
Are Salata Wraps Lower in Calories Than Salads?
Not always, and sometimes the opposite is true. A Salata wrap uses smaller portions of protein, which helps, but the tortilla itself adds real calories. The cool cucumber tortilla alone runs about 310 calories, which can wipe out the savings from the smaller protein portion. Baked salmon drops from 170 calories in a salad to about 90 in a small salad or wrap portion, and falafel drops from 200 to about 130, so the filling gets lighter while the wrap adds weight.
So which one wins? If pure calorie count is the goal, the regular salad usually wins because there is no tortilla to pay for. The small salad is the middle path, same salad, smaller scoop.
Where Can I Find the Salata Nutrition PDF?
Salata publishes nutrition information on its official website, salata.com, where you can check calories, allergens, and ingredients for individual items. If you want the full chart, look for the nutrition section on the official Salata site or ask in-store, since printed nutrition sheets are often available at the counter. Nutrition figures can change when recipes or suppliers change, so the official listing is always the source of truth.
❓ Frequently Asked Questions
What is the lowest calorie meal at Salata?
A greens-and-veggie salad with grilled chicken or baked salmon and a fat-free dressing, roughly 250 to 350 calories. Skip cheese, nuts, and dried fruit to keep it that low.
How many calories are in a Salata salad with chicken?
A regular Salata salad with chicken usually lands around 450 to 550 calories with veggies and a vinaigrette. Pesto chicken adds 300 calories and Asian BBQ chicken adds 310, before toppings and dressing.
Is Salata healthy for weight loss?
It can be, because you control every ingredient. Stick to greens, fresh veggies, a lean protein, and a fat-free or light dressing, and you get a filling meal for 250 to 400 calories. Heavy dressings, cheese, and nuts are what push a Salata bowl into fast-food territory.
Where can I find the Salata nutrition PDF?
Check the nutrition section on the official Salata website at salata.com, or ask for a printed nutrition sheet in-store. That listing is the most current source for calories, allergens, and ingredients.
Bottom line: Salata menu calories are almost entirely in your hands. Build light with greens, veggies, grilled protein, and a fat-free dressing, and you have a genuinely light meal. Go heavy on dressing, cheese, and extras, and the same bowl can double. Now you know exactly where the calories hide, so order like you mean it.
Prices last verified: October 13, 2026. For the latest menu and nutrition details, see the official Salata menu at salata.com.
