Salad ranked by protein density
| Product | kcal/100g | Protein/100kcal | Carbs/100kcal | Fat/100kcal |
|---|---|---|---|---|
| Aldi Nature's Pick Watercress, Spinach & Rocket Salad 80g | 21 | 14.8g | 2.4g | 3.3g |
| Aldi Everyday Essentials Lighter Greek Style Salad Cheese 200g | 180 | 12.2g | 0.4g | 5.4g |
| Lidl Meadow Fresh Mild Pea Shoot Salad 80g | 23 | 12.2g | 8.7g | 0.9g |
| Green Chef Turkey Chopped Salad with Creamy Mustard Dressing | 86 | 11.9g | 8g | 2.6g |
| Lidl Meadow Fresh Baby Leaf & Rocket Salad 90g | 22 | 11.8g | 4.1g | 1.4g |
| Lidl Oaklands Baby Peppery Leaf Salad 80g | 22 | 11.1g | 4.4g | 2.2g |
| Lidl Oaklands Pea Shoot Salad 80g | 29 | 11.1g | 3.1g | 3.1g |
| Subway BBQ Pulled Pork Salad | 76 | 11g | 5.4g | 3.3g |
| Tesco Reduced Fat Salad Cheese 200g | 163 | 10.2g | 2g | 5.7g |
| Dunnes Stores Bistro Salad Leaves 140g | 22 | 10g | 5g | 2.3g |
| John West Light Lunch Tuna, Tomato & Bean Salad 220g | 194 | 9.5g | 6.2g | 3.3g |
| John West Lunch on the Go Variety Pack 6 x 220g Mediterranean Style Tuna Salad | 96 | 8.9g | 10.4g | 2g |
| Green Chef Central American Inspired Pulled Chicken Salad | 96 | 8.8g | 9.7g | 2.9g |
| John West On The Go Moroccan Salmon Bulgur Wheat Salad 220g | 138 | 8.7g | 6.4g | 3.8g |
| Lidl Meadow Fresh Sweet Baby Leaf Salad 110g | 26 | 8.6g | 9.4g | 1.6g |
| Subway Big Bombay Salad | 115 | 8.6g | 4.6g | 5.3g |
| Tesco Baby Leaf Salad 90g | 21 | 8.6g | 11.4g | 1.9g |
| Lidl Meadow Fresh Italian Salad 160g | 24 | 8.4g | 9.2g | 0.8g |
| Spar Baby Leaf and Rocket Salad 100g | 24 | 8.3g | 6.7g | 1.7g |
| John West Mediterranean Style Tuna Salad in a Tomato & Herb Dressing 192g | 104 | 8.1g | 3.6g | 5.8g |
| Napolina Mixed Beans Salad in Water 400g | 79 | 8.1g | 12.3g | 0.1g |
| Pizza Hut Salad Station Diced Beetroot (restaurant) | 50 | 8g | 13g | 1g |
| Subway BBQ Pulled Plant Salad | 95 | 8g | 5.7g | 4.7g |
| John West Light French Tuna Pasta Salad 220g | 98 | 7.9g | 9.9g | 2.7g |
| John West on the Go Light Mexican Tuna Bean Salad 220g | 99 | 7.9g | 11.1g | 2g |
| John West on the Go Light Greek Tuna Pasta Salad 220g | 99 | 7.8g | 9.8g | 2.9g |
| Subway Shawarma Spiced Chicken Salad | 66 | 7.7g | 5.4g | 5.4g |
| John West Light Lunch Tuna Salad with Lime & Cracked Blacked Pepper 220g | 229 | 7.6g | 11.4g | 2.9g |
| Tesco Chicken Caesar Salad 185g | 152 | 7.6g | 5.1g | 5.3g |
| John West Lunch on the Go Variety Pack 6 x 220g French Style Tuna Salad | 100 | 7.5g | 9.8g | 2.8g |
| John West on the Go Light Italian Tuna Pasta Salad 220g | 97 | 7.5g | 10g | 3g |
| Subway Breaded Chicken Fillet Salad | 103 | 7.5g | 7.5g | 4.2g |
| KFC Fillet Salad Box | 360 | 7.4g | 7.7g | 4.6g |
| Spar Daily Deli Chicken Salad Sandwich On Malted Bread | 298 | 7.4g | 12.1g | 2.8g |
| Tesco Chicken Salad | 162 | 7.2g | 13.5g | 1.6g |
| Aldi Eat & Go Chargrilled Chicken Caesar Salad 175g | 168 | 7.1g | 5.3g | 5.6g |
| Aldi Everyday Essentials Greek Style Salad Feta Cheese 200g | 257 | 7.1g | 0.5g | 7.7g |
| KFC Zinger Salad Box | 330 | 7.1g | 7.5g | 4.6g |
| SuperValu Bistro Salad 130g | 32 | 7.1g | 13.6g | 3.7g |
| Tesco Crisp Side Salad 128g | 52 | 7.1g | 7.3g | 3.7g |
| Lidl Simply Greek Style Salad Cheese 200g | 259 | 7g | 0.2g | 7.7g |
| Tesco Giant Cous Cous, Spicy Chicken, Honeydew Melon & Romanesco Cauliflower Salad 320g | 117 | 6.9g | 10.7g | 3.1g |
| Centra Tuna Salad Platter 300g | 143 | 6.8g | 3.2g | 6.6g |
| Lidl Chef Select Italiana Fresh Cut Salad 160g | 22 | 6.8g | 12.3g | 1.4g |
| Dunnes Stores Asian Style Chicken Noodle Salad 320g | 112 | 6.7g | 10.7g | 3.1g |
| John West On the Go Indian Tuna Rice Salad 220g | 112 | 6.7g | 13.4g | 1.8g |
| John West On The Go Super Tuna Salad 220g | 145 | 6.6g | 10.3g | 3.1g |
| John West On the Go Harissa Spiced Super Tuna Salad 220g | 146 | 6.6g | 10.3g | 3.2g |
| Lidl Milbona Salad Cheese 400g | 247 | 6.5g | 0.3g | 8.1g |
| McDonald's Crispy Chicken & Bacon Salad | 401 | 6.5g | 6.2g | 5.2g |
Showing the top 50 of the 307 salad products that carry a comparable calorie figure, ranked by protein per 100 calories. Figures per label, sourced from Open Food Facts and tracker user logs.
What the salad numbers show
307 of the 335 salad products carry 20 calories or more per 100g, which is the floor below which protein per 100 calories stops being a real number. Across those the median is 2.1g of protein per 100 calories. 10 clear 10g of protein per 100 calories — about one in 31, and 10g is the line Keith uses for a food that pays for its calories.
Calories run from 20 to 669 per 100g inside this one group, a 33-fold spread, so “salad” on its own tells you almost nothing about what a portion costs you.
Name brands do lead this one: 3.2g of protein per 100 calories at the median across 124 products, against 1.5g for the 183 own-label ones.
The chains are not equal on this: Tesco runs a median of 2.4g of protein per 100 calories across its 29 own-label salad products, Lidl 1.4g across 48.
What to actually pick
Most of what is sold as salad is not a protein food. The 10 that clear 10g per 100 calories sit at the top of the table and are the exceptions, not the rule.
19 of the 307 carry 400 calories or more per 100g — the ones worth weighing rather than eyeballing.
Where this fits
That chain-by-chain gap is why the biggest ranges get their own page: Tesco Salad covers 29 products, and everything else Tesco sells sits alongside it.
If the real question is what to put on the plate, there is a week of Irish meals with the numbers already done.
For one specific product rather than the whole group, the 20,000-product database is searchable on Calories in Ireland, and the same figures are built into the free calorie tracker.
Real salad products with a photo
Real barcode-matched products with a confirmed photo — the same rule as Calories in Ireland: a photo only shows where we have a confirmed Open Food Facts match, never a guessed stock image.
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FAQ
How many salad products are in this database?
We track 335 salad products across Irish supermarkets and brands. 307 of them carry 20 calories or more per 100g, which is the point below which protein per 100 calories stops being a real number, so those are the ones ranked and averaged here.
What's the most protein-dense salad product?
The table is sorted highest protein per 100 calories first, so the answer is the top row. The more useful number is that the median for the whole group is 2.1g per 100 calories and 10 products clear 10g — that tells you whether salad is worth buying for protein at all, which protein per 100g does not.