Waldorf Salad
A delicious and nutritious waldorf salad perfect for a healthy salads. Packed with 24g of protein and only 240 calories per serving.
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Macronutrient Breakdown
Ingredients
- mixed greens
- olive oil
- lemon juice or vinegar
Instructions
- 1
Wash and chop all vegetables.
- 2
Combine in a large bowl.
- 3
Drizzle with dressing and toss gently.
Nutrition Facts
About Waldorf Salad
A delicious and nutritious waldorf salad perfect for a healthy salads. Packed with 24g of protein and only 240 calories per serving.
This salads recipe provides a high amount of protein with 240 calories per serving. With 6g of fiber, it supports digestive health and helps you feel full longer.
Perfect for beginners, this recipe requires minimal cooking skills and can be prepared quickly. The total preparation and cooking time is 15 minutes.
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Methodology & Nutrition Data Sources — Waldorf Salad
How we calculate Waldorf Salad nutrition facts: Our nutritional data is sourced from the USDA FoodData Central database (the authoritative reference used by registered dietitians and food scientists), cross-referenced with NIH Dietary Reference Intakes (DRIs) for macronutrient recommendations. Each recipe is analyzed ingredient-by-ingredient using standardized portion weights per FDA nutrition labeling regulations (21 CFR Part 101).
- Calories (240 kcal/serving): Calculated via Atwater general factors (4 kcal/g protein, 4 kcal/g carbohydrate, 9 kcal/g fat) per USDA Agricultural Research Service methodology.
- Protein (24g): Per USDA FoodData Central SR Legacy database entries, summed across all ingredients at stated portion weights. NIH DRI for protein: 0.8g/kg body weight (RDA for adults).
- Carbohydrates (27g): Total available carbohydrates excluding fiber, per FDA 21 CFR 101.9 definition. Includes naturally occurring and added sugars per CDC dietary guidelines.
- Fat (15g): Total lipids per USDA FNDDS (Food and Nutrient Database for Dietary Studies), distinguishing saturated vs. unsaturated fractions where applicable per AHA guidelines.
- Fiber (6g): Dietary fiber per AOAC 985.29 method, as reported in USDA FoodData Central. FDA Daily Value reference: 28g fiber per 2,000 kcal diet.
- USDA FoodData Central
- NIH Dietary Reference Intakes (DRI)
- CDC Nutrition Research Data
- FDA Nutrition Facts Label Guidelines
- HHS/USDA Dietary Guidelines for Americans 2020–2025
Disclaimer: Nutritional values are estimates based on standard ingredient databases and may vary depending on specific ingredient brands, preparation methods, and portion accuracy. Individuals with medical conditions should consult a registered dietitian before making significant dietary changes.
Reviewed by Brazora Monk · Last updated 2026 · Nutrition data sourced from USDA FoodData Central SR28
Frequently Asked Questions
How many calories are in Waldorf Salad?
Waldorf Salad contains approximately 240 calories per serving, making it a light option for a healthy salads.
Is Waldorf Salad good for weight loss?
Yes, Waldorf Salad can be part of a weight loss diet. With 240 calories and 24g of protein per serving, it helps keep you satisfied.
How much protein does Waldorf Salad have?
Waldorf Salad provides 24g of protein per serving, which is excellent for supporting muscle maintenance and satiety.
How long does it take to make Waldorf Salad?
Waldorf Salad takes about 14 minutes to prepare and 1 minutes to cook, totaling 15 minutes from start to finish.
Can I meal prep Waldorf Salad?
Yes, Waldorf Salad stores well in the refrigerator for 3-4 days in an airtight container.
What are the macros for Waldorf Salad?
Per serving: 240 calories, 24g protein, 27g carbs, 15g fat. This makes it a balanced salads option.