The Truth About Salad: Which Popular Salads Are Healthy — and Which Are Hiding Calories?

Before you reach for the salad bowl, not every salad is as innocent as it looks. Israeli nutritionist Dr. Maya Rosman explains which salads are genuinely healthy, and which ones can quietly sabotage your diet.

Tahini – Tasty but Calorie-Dense

According to Dr. Rosman, a single tablespoon of raw tahini packs over 100 calories, while prepared tahini contains around 50 calories per tablespoon. While it's rich in calcium, iron, and mood-boosting amino acids, it’s easy to go overboard. Her advice: treat tahini as a condiment, not a main ingredient.

Hummus – Healthy, Yet High in Fat

Think hummus is just protein? Think again. Rosman warns that store-bought hummus often contains high amounts of added oils, making it quite calorie-heavy of up to 300 calories per heaping tablespoon. A single serving plate for dipping can reach 1,000 calories, and that’s before toppings.

Matbucha – The Lighter Choice

Unlike hummus and tahini, matbucha salad made from cooked tomatoes is light and flavorful, containing just 20 calories per tablespoon. It also delivers lycopene, a powerful antioxidant. For those watching their weight, it’s an excellent low-calorie option that doesn’t skimp on taste.

Eggplant – Depends on Preparation

Natural or roasted eggplant is low in fat, with around 20 calories per tablespoon, explains Rosman. Once it’s mixed with mayonnaise or tahini, the calorie count jumps to 50+ calories per tablespoon. Her recommendation: stick with the roasted or baked versions.

Cabbage Salads with Mayo – High Calorie, Low Benefit

Cabbage salads dressed in mayonnaise can contain up to 20% fat and even cholesterol — a rarity in plant-based foods. For that reason, Rosman advises limiting their intake.

Dr. Rosman’s Independence Day Salad Ranking:

• First Place: Natural tahini and hummus – due to their high nutritional value.

• Second Place: Matbucha, Turkish salad, spicy tomato salad, and natural eggplant.

• Third Place: Eggplant with mayo and cabbage with mayo – due to their high fat and calorie content.

“Not every salad is as innocent as it seems,” Dr. Rosman says. “And not every spoonful is as small as it looks.” When it comes to your plate, awareness is everything.