470 salad products sold in Irish supermarkets, ranked by protein per 100 calories.
Salad: typically 151 calories per 100g. Individual products range from 20 to 606 per 100g.
Real label figures, compiled from on-pack data and Open Food Facts — last checked 2026-09-18.
Find the food here, then set a daily calorie target or log it in the tracker.
| Product | kcal/100g | Protein/100kcal | Carbs/100kcal | Fat/100kcal |
|---|---|---|---|---|
| Lidl Coleslaw | 98 | 17.6g | 1.4g | 2.8g |
| Subway Rotisserie Style Chicken (Salads) | 48 | 15.2g | 3.8g | 2.3g |
| Aldi Nature's Pick Watercress, Spinach & Rocket Salad 80g | 21 | 14.8g | 2.4g | 3.3g |
| Subway Chicken Tikka (Salads) | 70 | 14.4g | 3.7g | 3.3g |
| Subway Chicken Breast (Salads) | 68 | 13.5g | 3.5g | 3.2g |
| Subway Ham (Salads) | 47 | 13.4g | 5.3g | 2.6g |
| Betty Bossi Caesar Salad | 106 | 12.9g | 3.7g | 3.5g |
| Subway Turkey (Salads) | 58 | 12.8g | 3.8g | 3.8g |
| Subway Ham and Turkey (Salads) | 63 | 12.7g | 3.7g | 4g |
| Simple Fit Herb roasted chicken salad | 68 | 12.6g | 6.3g | 2.6g |
| 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 |
| Gourmet Fuel Chicken Caeser Salad | 151 | 11.8g | 1.2g | 5.4g |
| Lidl Meadow Fresh Baby Leaf & Rocket Salad 90g | 22 | 11.8g | 4.1g | 1.4g |
| Summerhill Tuna salad | 270 | 11.5g | 1.5g | 4.8g |
| Subway Philly Steak (Salads) | 55 | 11.3g | 10.4g | 1.5g |
| 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 |
| Siperfood Supercool salad mix | 34 | 11g | 8.4g | 2g |
| Subway BBQ Pulled Pork Salad | 76 | 11g | 5.4g | 3.3g |
| Sprouts Market Curry chicken salad | 210 | 10.5g | 4.8g | 4.3g |
| New seasons Lemongrass chicken salad | 147 | 10.2g | 8.2g | 2.7g |
| Tesco Reduced Fat Salad Cheese 200g | 163 | 10.2g | 2g | 5.7g |
| Brookshire Southwest turkey cob salad | 100 | 10g | 3.8g | 5.3g |
| Dunnes Stores Bistro Salad Leaves 140g | 22 | 10g | 5g | 2.3g |
| Positive food co Herb chicken green goddess salad | 98 | 10g | 6.1g | 3.9g |
| Skinny Taste Grilled shrimp with cucumber chickpea salad | 219 | 9.8g | 10g | 2.3g |
| BistroMD Chicken meatballs with Asian salad | 87 | 9.6g | 8.6g | 2.7g |
| Pilot Chef Salad 11 oz | 97 | 9.6g | 3.8g | 4.9g |
| John West Light Lunch Tuna, Tomato & Bean Salad 220g | 194 | 9.5g | 6.2g | 3.3g |
| Independent Caesar salad | 152 | 9.1g | 1.8g | 6.4g |
| Viand Egg & Tuna Salad Lunch Box | 106 | 9.1g | 3.2g | 5.7g |
| Exki. Poulet salad | 94 | 8.9g | 6.9g | 3.4g |
| 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 |
| LT chicken Caesar salad | 104 | 8.7g | 3.3g | 6g |
| Overt lux Colorado Cobb salad | 132 | 8.7g | 4.2g | 5.6g |
| 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 |
| Gourmet Tart Chicken Caesar Salad | 149 | 8.5g | 2.4g | 6.3g |
| Lifecare Mediterranean Salad | 192 | 8.5g | 2.3g | 6g |
| Lidl Meadow Fresh Italian Salad 160g | 24 | 8.4g | 9.2g | 0.8g |
| John West Mexican inspired tuna salad | 117 | 8.3g | 11.1g | 1.9g |
| Positive Food Co. Herb chicken pistachio & apricot salad | 118 | 8.3g | 9.2g | 3.3g |
| Spar Baby Leaf and Rocket Salad 100g | 24 | 8.3g | 6.7g | 1.7g |
| Subway Honey Mustard BBQ Chicken & Bacon (Salads) | 81 | 8.3g | 4.6g | 4.9g |
| Bistro MD Parmesan Chicken Patty with Honey Glazed Carrots and Corn Salad | 123 | 8.2g | 9.5g | 3.3g |
| Napolina Mixed Beans Salad in Water 400g | 79 | 8.1g | 12.3g | 0.1g |
Showing the top 50 of the 441 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, last checked 2026-09-18.
Scan your own shop with FoodSussed: calories and macros from the barcode, plus an estimated processing level from 1 to 4 with the reasons. Or start with the fat-loss guide built around Irish food.
441 of the 470 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 3.5g of protein per 100 calories. 26 clear 10g of protein per 100 calories — about one in 17, and 10g is the line Keith uses for a food that pays for its calories.
Calories run from 20 to 606 per 100g inside this one group, a 30-fold spread, so “salad” on its own tells you almost nothing about what a portion costs you.
Name brands do lead this one: 4.2g of protein per 100 calories at the median across 270 products, against 1.7g for the 171 own-label ones.
The chains are not equal on this: Tesco runs a median of 4g of protein per 100 calories across its 26 own-label salad products, Dunnes Stores 1.1g across 26.
Most of what is sold as salad is not a protein food. The 26 that clear 10g per 100 calories sit at the top of the table and are the exceptions, not the rule.
17 of the 441 carry 400 calories or more per 100g — the ones worth weighing rather than eyeballing.
That chain-by-chain gap is why the biggest ranges get their own page: Tesco Salad covers 26 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 calorie app.
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.
We track 470 salad products across Irish supermarkets and brands. 441 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.
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 3.5g per 100 calories and 26 products clear 10g — that tells you whether salad is worth buying for protein at all, which protein per 100g does not.
