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The good salad guide

 Delicious, exotic salads - now commonplace - are generally thought of as the healthy option for a quick meal. But are they necessarily good for us?

Some are so laden with mayonnaise, oil or high-fat ingredients such as cheese that they contain more calories than a sandwich and as much fat as a Big Mac. On the other hand, if you choose carefully, there is no reason why a salad can't be the vitamin-packed, low-calorie option you'd expect.

Here, nutritionist Angela Dowden undresses salads from around the world and offers a guide to which are best for your health.

Waldorf salad

Per 250g tub: 490 calories, 40g fat.

Mayonnaise is one of the main ingredients, so a 250g tub can supply over half a woman's recommended daily intake of fat. A plus point is the walnuts, which contain unsaturated fats that may help lower blood cholesterol. Other ingredients include apples and celery or celeriac, which are relatively low in vitamin C.

Potato salad

Per 250g tub: 550 calories, 45g fat.

The potatoes provide some carbohydrate energy, but most of the calories are supplied by fat (each tub contains nearly two heaped tablespoons of mayonnaise). Lower calorie versions are healthier, but still have 10 to 15pc fat. Apart from chives, there are no leafy greens to supply vitamin C or other important nutrients that act as disease-protective antioxidants.

Caesar salad

Per 250g portion: 550 calories, 45g fat.

Plus points are a reasonable protein and calcium content, derived from the boiled egg and Parmesan cheese. A traditional Caesar salad also uses deep green Cos lettuce, which supplies a little iron and vitamin C. But the plus points are outweighed by an often very large fat content.

Coleslaw

Per 250g tub: 362 calories, 31g fat.

Cabbage contains valuable anticancer ingredients and is thought to be particularly protective against cancer of the colon. But when it is made into coleslaw it has lots of mayonnaise added, which really bumps up the fat content. The reduced fat versions are healthier. Italian salad

Per bowl (40g): 10 calories, negligible fat

Classic Italian leaves include rocket and lollo rosso, which are more nutritious than standard lettuce. Studies show that red lollo rosso has 90 times the amount of the antioxidant quercetin than pale iceberg.

Nicoise salad

Per 250g portion: 413 calories, 21g fat.

Recipes including peppers, tomatoes and parsley have a higher content of vitamin C and antioxidants, and, if the tuna is fresh rather than canned, it will have a much higher amount of omega-3 oils, which have anti-inflammatory properties and help to prevent blood clots. Green beans also supply flavonoids, which help protect against heart disease. But too much dressing and too many anchovies (high in salt, which is linked to high blood pressure) can partly undo the good.

Tomato, avocado and mozzarella salad

Per 250g portion (with olive oil): 425 calories, 37g fat.

This salad is usually drizzled with olive oil and provides over half of the recommended daily intake of fat. But it is also rich in heart-healthy mono-unsaturates and provides 50pc of the recommended daily allowance (RDA) of vitamin E, which also protects against heart disease. Tomatoes add extra antioxidants, and mozzarella supplies a third of the RDA of calcium. Served with bread, the salad makes a well-balanced meal.

English salad

Per average 60g portion: ten calories, negligible fat.

This is usually little more than an after thought - a side plate with cucumber, half a tomato and some floppy-looking lettuce. The nutritional value is low and you'd get just as much vitamin C in an orange segment. What's worse is that the salad is often no more than a garnish to a high-fat component such as ham or cheese.

Greek salad

Per 250g portion: 232 calories, 19g fat.

Feta provides calcium and protein and is lower in fat than many cheeses. But Greek salad can still be high in fat because of the oil dressing. Healthier recipes contain red onion, which is rich in antioxidants. Olives contain monounsaturated fats and about 10 calories each but are high in salt, so go easy.