Salata

There is no single calorie number for a Salata salad.

Salata is built around customization. You first choose whether you want a Regular Salad, Small Salad, or Wrap , then choose greens, vegetables, fruits, cheese, nuts, grains, protein, crunchy toppings, and dressing.

Use the Salata Nutrition Calculator above to build the exact salad or wrap you order and see how each ingredient changes calories, protein, carbohydrates, fat, fiber, sugar, and sodium.

Start With Regular, Small, or Wrap

Salata's current menu begins with three formats:

Regular Salad, Small Salad, or Wrap.

That choice needs to come before the ingredients because the official nutrition system uses serving-specific amounts.

Salata's official nutrition guide states that many lettuce and topping values are based on a Small Salad serving , while proteins generally use a 4 oz serving , dressings use 2 oz , and tortillas use one 12-inch tortilla .

A calculator should preserve those serving definitions instead of treating every ingredient number as a universal portion for every salad size.

Salata Is a Component-Based Meal

The current menu offers more than 50 toppings across greens, vegetables, fruits, cheese, nuts, proteins, grains, and crunchy additions.

That makes component calculation more useful than creating hundreds of fixed salads.

A Salata meal is best calculated in this order:

Style → Greens → Toppings → Protein → Dressing → Bread or Chips → Drink or Dessert

For a wrap, the selected tortilla also becomes part of the total.

The Greens Usually Start Low in Calories

According to Salata's official nutrition guide, Small Salad servings of current greens include approximately:

The greens themselves usually contribute relatively few calories. What happens after the base often matters much more.

Vegetables Can Add Variety Without Adding Much Energy

Many of Salata's published Small Salad topping portions are around 5 to 20 calories.

Examples include carrots, cucumber, tomato, broccoli, mushrooms, bell pepper, jicama, radishes, cabbage, corn, beets, black beans, peas, and edamame.

Because these figures are explicitly based on Small Salad portions, do not automatically assume a Regular Salad receives an identical quantity.

NutritionSolver should let serving context control the calculation.

Some Small Toppings Have a Bigger Nutrition Effect

Not every topping is nutritionally similar to cucumber or tomato.

Current official Small Salad values include approximately:

Avocado, half: 130 calories

Dried Cranberries: 60

Walnuts: 60

Pumpkin Seeds: 50

Feta Cheese: 45

Parmesan: 45

Chopped Bacon: 50

Pasta: 110.

These ingredients can change the final total quickly when several are combined.

Protein Is One of the Most Important Decisions

Current Salata menu materials identify a wide range of proteins including grilled chicken, pesto chicken, spicy chipotle chicken, turkey, steak, salmon, shrimp, krabmeat, seafood mix, falafel, grilled tofu, and quinoa.

The October 2025 official nutrition guide publishes standard 4 oz servings such as:

*Salata's published Baked Salmon row contains an internal calorie-to-macro inconsistency, so that source record should be treated cautiously rather than mathematically corrected without confirmation.

Grilled Chicken Is More Than Plain Chicken

Current Herb-Marinated Grilled Chicken is published at approximately:

170 calories

18g protein

15g carbohydrates

4.5g fat

1,180mg sodium

per 4 oz serving.

The marinade is part of the published product, which is why this should not be replaced with nutrition for generic grilled chicken breast.

Pesto Chicken Has a Different Profile

Pesto Chicken is currently listed at approximately:

230 calories

19g protein

14g carbohydrates

11g fat

1,280mg sodium

per 4 oz serving.

Even though both products are chicken, their finished nutrition differs enough that they need separate records.

Smoked Turkey Is a Distinct Protein Option

Current official nutrition lists Smoked Turkey at approximately:

110 calories

20g protein

2g carbohydrates

2g fat

820mg sodium

per 4 oz serving.

That makes it nutritionally different from chicken, steak, salmon, or plant-based proteins.

Plant-Based Options Need Separate Serving Rules

Salata currently promotes Grilled Tofu as an available protein for salads and wraps, and official nutrition also includes Falafel and Quinoa.

The current published values are approximately:

Falafel, 3 pieces: 140 calories and 8g protein

Quinoa, 4 oz: 70 calories and 2g protein

Grilled Tofu, 4 oz: 170 calories and 7g protein.

Falafel's serving is based on piece count, while tofu and quinoa use weight. Those serving units should remain visible.

Dressing Can Be the Largest Single Addition

Salata describes dressing as the “heart of the salad,” and this is also one of the biggest nutrition variables.

Current restaurant nutrition values are based on 2 oz unless otherwise marked .

Examples include:

The difference between a lower-calorie dressing and a full serving of Balsamic Vinaigrette can be several hundred calories.

Dressing Amount Matters as Much as Dressing Type

The published restaurant dressing nutrition is generally based on a 2 oz portion .

If you use half of the dressing served, your actual intake is different from consuming the full published portion.

NutritionSolver should eventually support:

Full serving, half serving, or custom amount

rather than forcing every salad to contain the complete 2 oz portion.

A Wrap Adds Around 280 to 290 Calories Before Fillings

Salata's current nutrition guide lists three 12-inch tortillas:

Whole Wheat: 280 calories

Southwest: 290 calories

Cool Cucumber: 290 calories.

These tortillas also contribute approximately 46 to 48g of carbohydrate.

That means moving the same salad ingredients into a wrap can materially change the meal even before changing the protein or dressing.

The Wrap Should Replace the Salad Format

A Salata wrap uses the same broad customization approach as a salad but puts the ingredients inside a tortilla. Salata's current 2026 content specifically describes wraps as another format for the same build-your-own foundation.

A calculator should therefore use:

Salad or Wrap

as a format choice.

It should not calculate a full salad and then add a tortilla on top unless that accurately represents the portioning used by Salata.

Crunchy Extras Need Their Own Serving Units

Current official nutrition lists:

Baked Pita Chips, 4 to 5 pieces: 100 calories

Baked Croutons, 28g: 120 calories

Sesame Sticks: 70 calories

Tortilla Strips: 40 calories.

These values use different serving definitions.

The portion unit should appear directly beside the food name.

The Multigrain Croissant Is Another Separate Extra

The current Multigrain Croissant contains approximately:

120 calories

14g carbohydrates

5g fat

3g protein .

If it comes with your meal and you eat it, add it separately rather than assuming it is part of the salad's ingredient total.

Soup Needs Its Serving Size and Source Version

Salata currently serves Chicken Tortilla Soup and Tomato Basil Soup .

Its October 2025 restaurant nutrition guide lists an 8 oz serving at approximately:

Chicken Tortilla: 70 calories

Tomato Basil: 310 calories.

However, newer and alternate official Salata pages currently publish different figures for these soups, so the source date and channel should remain attached to the record instead of silently mixing values.

Tea and Lemonade Need the Exact Drink

The current official 20 oz nutrition guide lists approximately:

Black Tea: 0 calories

Citrus Ginger Green Tea: 0

Sweet Tea: 120

Classic Lemonade: 160

Peach Lemonade: 170

Strawberry Lemonade: 180.

A generic Salata Drink value would therefore be inaccurate.

Choose the actual Tea Tap beverage.

Current Summer 2026 Watermelon Is Seasonal

Salata's current summer menu features watermelon and a seasonal Baja Watermelon Salad made with Salata Mix, watermelon, jicama, cucumbers, edamame, beets, cilantro, feta, and Lemon Vinaigrette.

Salata says the seasonal salad and watermelon topping are available through September 7, 2026 .

This should appear under:

Current Seasonal

rather than being treated as a permanent year-round ingredient.

Lemon Blueberry Cookie Is Another Current Seasonal Item

Salata introduced the Lemon Blueberry Cookie on May 12, 2026 as a limited-time item available at participating locations while supplies last.

The current ingredients page also includes the Lemon Blueberry Cookie recipe and allergen information.

Keep it under a current/seasonal status until its availability is confirmed to have ended.

Salata Nutrition Questions

Build the Salad From the Bowl Up

First choose whether you ordered a Small Salad, Regular Salad, or Wrap .

Then add the exact greens, vegetables, fruits, beans, cheese, nuts, grains, crunchy toppings, and protein .

Choose the dressing and the amount actually used.

For wraps, include the correct tortilla according to Salata's serving logic.

Finally add any pita chips, croissant, soup, cookie, tea, or lemonade that is part of the meal.

Salata already publishes nutrition at the ingredient level. The most useful calculator is one that preserves those serving sizes and lets the customer rebuild the exact salad or wrap rather than treating each ingredient as an unrelated menu item.