A salad consisting of Romaine lettuce, tomatoes, carrots and cucumbers contains approximately 70 calories. The caloric value of a salad depends on its ingredients and proportion size.
The caloric value of a salad increases with each added ingredient. Some salads contain more calories than the average adult should consume in an entire day. The full-sized Spicy Chicken Caesar Salad from Wendy's contains 780 calories and 51 grams of fat. To keep the calories to a minimum, include fresh vegetables, low- or no-fat dressing and grilled meats in a salad. Avoid full-fat dressing, fried or breaded meats and highly processed ingredients, such as croutons. Proper portion sizes are also important.