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Wash the vegetables
Wash the lettuce leaves well and wipe dry. Place them in an airtight container or plastic bag, seal and leave in the chiller tray for 3-4 hours.
Caesar salad
Caesar salad has 169.9 calories per serving (1 Small Cup) — that's 155.4 calories per 100g. It provides 7.9g protein, 6.9g carbs, and 12.3g fat. With a low glycemic index (GI: 47), this recipe is suitable for diabetes management. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Caesar salad in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories169.9 kcal
- Carbs6.9 g (27.7 kcal)
- Protein7.9 g (31.7 kcal)
- Fats12.3 g (110.5 kcal)
Nutrition Label
Caesar salad
- Serving Size1 Small Cup (100 g)
- Calories169.9 kcal
- Carbs6.9 g
- Fiber1.2 g
- Sugar1.9 g
- Protein7.9 g
- Fat12.3 g
- Saturated fat4.0 g
- Mono unsaturated fat3.5 g
- Poly unsaturated fat3.8 g
- Cholesterol125.9 mg
- Sodium406.8 mg
Nutrition per 100g
- Calories155.4 kcal
- Carbs6.3 g
- Fiber1.1 g
- Sugar1.7 g
- Protein7.3 g
- Fat11.2 g
- Cholesterol115.2 mg
- Sodium372.0 mg
1 serving = 109.3g
Cooking time: 10 minutes
Serves: 3 persons
Ingredients
Cream
2 Table Spoon
Cheese
30 Grams
Honey mustard dip
1 Tea Spoon
Caesar dressing
2 Table Spoon
Wheat bread
30 Grams
Lettuce
100 Grams
Garlic big clove
1 Tea Spoon
Whole egg raw
100 Grams
Salt
2 Grams
Instructions
1
2
Mix the ingredients and serve them
Mix together, the cream, salt, caesar dressing, mustard dip, black pepper, garlic and cheese. Break up the crisped lettuce, add the croutons and eggs, mix in the cream mixture and serve immediately.
Glycemic Index
47 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Caesar salad | Cheese omelette | Anda Appam | Chicken malai kebab |
|---|---|---|---|---|
| Calories | 169.9 kcal | 120.9 kcal | 68.7 kcal | 179.3 kcal |
| Carbs | 6.9 g | 1 g | 1.8 g | 2.4 g |
| Protein | 7.9 g | 6.9 g | 3.8 g | 18 g |
| Fat | 12.3 g | 9.9 g | 5.1 g | 10.9 g |
| Fiber | 1.2 g | 0.3 g | 0.5 g | 0.5 g |
| Sugar | 1.9 g | 0.3 g | 0.7 g | 1 g |
| Sodium | 406.8 mg | 258.9 mg | 179.3 mg | 360.6 mg |
| Cholesterol | 125.9 mg | 131.6 mg | 71.5 mg | 106 mg |
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Health Goals Suitability
Weight Loss
At 169.9 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
With a low glycemic index of 47, this recipe supports stable blood sugar levels.
Muscle Gain
Low protein content (7.9g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Watch your intake — cholesterol (125.9mg) is on the higher side.
PCOS
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Small Cup (~109.3g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Small Cup (~109.3g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~109.3g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~109.3g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
Boost protein
Increase the protein portion (chicken/fish/eggs) by 50g, or serve with a side of Greek yogurt.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Caesar salad stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (339.8-509.7 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Caesar salad contains 169.9 kcal (7.9g protein, 6.9g carbs, 12.3g fat). That's 155.4 kcal per 100g. You can track exact portions in the Hint app.
At 169.9 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 47, this recipe supports stable blood sugar levels. The glycemic index is 47 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Caesar salad has 7.9g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Caesar salad is light enough for dinner at 169.9 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Caesar salad is moderate in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Reducing sodium intake lowers blood pressure and cardiovascular risk
WHO (2012). Guideline: Sodium intake for adults and children. World Health Organization.
DOI: WHO/NMH/NHD/13.2Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
