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Old 06-18-2009, 02:03 PM   #1  
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Question Calories in a Veggie Salad? I estimate around 70 cals.

When I go to Subway, I always get the same salad. Its a veggie only salad that consists of:

lettuce
xtra tomatoes
xtra cucumbers
green peppers
onions
sliced cheese(I know the calories in this)

Then I get one pack of Fat Free Ranch dressing, and a regular pack of Ranch Dressing. I only use about 1/4 of the full fat ranch dressing, and I use the whole pack of fat free dressing.

My question is:

How many calories would the vegetables only part of the salad be? i guess around 70, but Im scared its too low.
How many calories should I estimate the salad (just veggies, no dressing or cheese) be? Help!
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Old 06-18-2009, 02:21 PM   #2  
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I'd eyeball the amounts, then put into a calorie counter (like FitDay) to get an estimate.

So if you had
3 cups shredded iceberg lettuce = 23 calories
half cup tomato = 16 calories
half cup cucumber = 7 calories
half cup green pepper = 15 calories
quarter cup onion = 16 calories

Total = around 77
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Old 06-18-2009, 03:34 PM   #3  
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if you go to the subway website they have the nutritional info for all their meals and individual ingredients so you should be able to calculate it exactly from there.
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Old 06-18-2009, 03:58 PM   #4  
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For my salads I have been counting 15 cal for every type of veggie I add.
So 5 things would equal 75 calories.
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Old 06-19-2009, 08:01 AM   #5  
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In truth, unless there's some sort of dressing or dip, I often don't bother counting non-carby vegetables. Unless I'm actually tracking how many servings I'm eating a day; the numbers are negligible.

I didn't get fat overeating on veg!
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Old 06-19-2009, 09:27 AM   #6  
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Quote:
Originally Posted by synger View Post
In truth, unless there's some sort of dressing or dip, I often don't bother counting non-carby vegetables. Unless I'm actually tracking how many servings I'm eating a day; the numbers are negligible.

I didn't get fat overeating on veg!
This is what I do. I count everything (cheese, nuts, meat, dressing, etc...) BUT the vegetables. I feel pretty comfortable with this.
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