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Home arrow Nutrition arrow Weight Management arrow Are Salads Good for Weight Loss? Why Green Is the Color

Are Salads Good for Weight Loss? Why Green Is the Color

Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: April 14, 2023
7 min read 1428 Views 0 Comments
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Find out what makes salads so good and what to put in them to get the most out of them. Here’s everything you need to know about how eating a salad a day can help you lose weight and the five reasons why you should have plenty of it on your plate.

Are salads good for weight loss

Most people find eating vegetables on their own boring. In fact, only 1 out of 10 people in the US eats enough veggies.

Salads are a great way to include various vegetables, legumes, and even meat or fish into one delicious meal. They’re quick to make, and the recipes are endless. Besides, they’re super healthy!

Did you know that salads are a natural remedy for bloating and crumpling? You can settle your stomach quickly with spinach and avocado cubes and thinly sliced cucumber with avocado or olive oil.

This article is about salads, specifically, how to eat them so that they can help you lose weight and get healthier. You’re going to learn five great reasons why you should include salads in your diet.

Are Salads Good for Weight Loss?

The trick with eating a lot of salad and losing weight is simple. You eat more salad and less of the main course. Since it has fewer calories than the main course, you reduce your total calorie intake, promoting weight loss.

There are a number of reasons why salad is a healthy choice for weight loss, including the fact it contains dietary fiber and water. They help to get rid of toxins that are released when you burn fat and build muscle.

You can save some calories and increase your metabolism by eating a salad with zero-calorie foods such as Brussels sprouts and tomatoes. Lunch or dinner with grilled chicken breast and a salad like this will help you feel full without adding calories to your diet.

Are Salads Healthy?

You can tell if the salad is healthy by looking at its ingredients. Ideally, a healthy salad should contain a lot of fiber and protein and some healthy fats, but no extra carbs or unhealthy fats.

Healthy salads need to include greens, fresh herbs, veggies, and beans. Among those are spinach, kale, and collard greens, which pair perfectly with olive oil. For added protein and healthy fats, it’s recommended to serve lean meat, fish, or whole grains with your salad.

It’s also true that some salads topped with fish, lean meat, and nuts can suffice as a balanced meal by themselves. While such salads are not unhealthy, they are calorie-dense, so portion control is very important.

Needless to say, foods that contain sugar should not show up in your salad bowl. The list includes dried fruits, croutons, tortilla strips, and artificial salad dressing. The same applies to fatty and salty foods such as deli meats.

Can You Eat Too Much Salad?

If you have a healthy salad, you can eat a lot of it, but be careful about how many calories you are taking in. Salads loaded with meat, fish, whole grains, or nuts can make you gain fat if you don’t eat them in moderation.

In general, you should eat 2½ cups of vegetables per day if you consume 2,000 calories daily.

By weighing all the ingredients, you’ll be able to decide how much salad to have along with the main course, or perhaps you would prefer a salad on its own.

For example, a salad with shredded carrots and mixed greens provides less than 41 calories per 100g and more than 3g of fiber. But when you add a tablespoon of chia seeds to it, its calorie count doubles and reaches 82 calories per 100g, leaving you with less room for the main course. 

If you decide to have a salad with both greens, whole grains, and fish, you should be aware that there are a lot of calories, and you might want to skip the main course.

If you take a bunch of romaine lettuce, broccoli, quinoa, and tuna fish and mix it in your salad bowl, add some lemon juice and minced greens on top, and you will get a delicious complete meal perfect for late dinner.

5 Health Benefits of Eating Salad

Colorful veggies are as healthy as they are colorful. In green vegetables, you’ll find folate, fiber, and B vitamins that prevent birth defects and strengthen your heart health. 

Veggies with orange colors, such as carrots, pumpkins, and squash, are rich in nutrients, especially beta-carotene, which improves vision and skin health. They’re also packed with vitamin C, which boosts immunity and hormone balance.

While this could have been enough to get you motivated to go get a salad with these vegetables, we wanted to go a step further and convince you to go to the grocery store right now. So, here are the top five reasons you should eat salads every day starting today.

#1 Source of fiber

Fiber is abundant in salad ingredients such as leafy greens, legumes, and nuts. As an example, half a cup of cooked artichoke hearts provides over 30% of the daily requirement for fiber for an average female (and over 27% for a male).

The higher the fiber intake in your diet, the quicker you will feel full because fiber takes longer to digest and keeps you satisfied for longer.

#2 Lowers calorie count

The first rule of weight loss is to create a calorie deficit, but the second is to eat enough food so that you aren’t starving. With a lot of volume and low calories, greens help you reduce your calorie intake. If you eat greens alongside whole grains or lean meat, you will also stay full without overindulging.

Make dinner more fulfilling with a big bowl of salad made of dark green vegetables and greens. It’s less than 50 calories.

#3 Increases vegetable intake

Did you know that, according to the dietary guidelines for Americans, it is recommended to have 5½ cups of red and orange vegetables and 1½ cups of dark green vegetables a week? A diet-friendly salad can be a great way to get more vegetables into your diet if you struggle to eat enough. So now that you know how much vegetables you should eat a day, you can choose the right recipe for yourself.

#4 Improved digestion

Salads are good for gut health because they contain vegetables rich in fiber and water. If you eat salads with non-starchy veggies such as broccoli, asparagus, etc., at least once a week, you will avoid constipation and weight gain. Moreover, your body will absorb more nutrients from food.

#5 Helps control blood sugar

The fiber in salad ingredients doesn’t let the sugar absorb quickly and thus prevents spikes in blood sugar. Hence, if you are thinking of having brown rice for dinner, you might also want to couple it with a salad made of leafy greens to make sure you are satiated and full for a long time.

How to Eat Salad to Lose Weight? Useful Tips Included

There are a few things to keep in mind when making the salad, so it really works. A diet-friendly salad should include more dark green vegetables and a little healthy fat, preferably from vegetable sources or nuts. Also, make your own salad dressing.

You can never go wrong with a chopped green salad made with lettuce, cucumber, tomatoes, and a bit of low-fat cheese if you don’t have time to cook. It is a great way to accompany fish and meat, and you’ll never go hungry eating salad.

You’re wrong if you think salads are only good if you drizzle on some dressing. Saturated fat, salt, and sugar sneak their way into seemingly healthy salads through salad dressing – ruining your party and the weight loss process.

Try making your own salad dressing instead. Mix equal amounts of olive oil and lemon juice, season with salt and pepper, and serve with green salads.


Is it healthy to eat salad every day?

Eating salads made with healthy ingredients such as greens, whole grains, and legumes daily is highly recommended. As a result, you are likely to eat more vegetables and meet your daily requirement, as well as improve your digestion, blood sugar levels, and overall health and looks. This will also help prevent toxins from building up in your body.

Does salad make you lose weight?

To lose weight, you should reduce your daily calorie intake by about 500 calories. During your meal, you can keep your calorie count low by eating more salad and less of the main course. However, only healthy salads packed with fiber and lean protein and low in carbs and calories can aid in weight loss.

Can too much salad make you fat?

You can get fat only if you consume too many calories overall. A cup of salad made with healthy ingredients like greens and veggies has less than 50 calories. However, salads loaded with sweet or salty dressings, fatty meat or fish, potatoes, and other starchy vegetables or grains are high in calories and will make you gain weight.

How much salad should you eat a day?

The recommended daily serving of vegetables for a 2,000-calorie diet is 2½ cups. You can make a salad out of it that is both tasty and healthy at the same time. Regardless of how much salad you eat, make sure the ingredients are healthy: leafy greens, vegetables, fish, lean meats, nuts, and no additives with too much sugar or fat.

A Word From Our Nutritionist

Salads are an excellent source of natural dietary fiber, which aids in weight loss, reduces constipation, and helps cleanse your body. Due to its ability to absorb water, it forms a gel in the gut, improving bowel movement.

Fiber helps you feel lighter in your gut, encourages regular bowel movements, protects your intestines, improves your digestive health, and helps you maintain a healthy weight.

Drinking a lot of water is the key to getting the most out of fiber, so keep hydrated to reap the benefits.

As the general recommendation, men should drink 16 cups of water per day and women – 12 cups. If you’re having trouble getting enough water, you can add to it a few slices of fresh fruit, such as lemon, lime, or orange.


As a side dish with grilled chicken or salmon, with some whole grains (such as quinoa or lentils), or simply by themselves, salads are tasty and highly recommended.

There are many health benefits to eating a salad made with fresh vegetables. Various salads are great as a source of dietary fiber, plant protein, vitamins, and minerals; they are essential for the human body.

Include vegetable salads as part of your diet to achieve weight loss as well as prevent heart and liver diseases, hypertension, and even depression.

As soon as you include salads in your diet, you will see a difference both in how you feel and how you look without realizing that there is an extra effort on your part.

Written by Edibel Quintero, RD
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
The article was fact checked by Rosmy Barrios, MD
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Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: April 14, 2023
7 min read 1428 Views 0 Comments

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