Cobb Salad Calories
750 calories per serving
Salads
A classic Cobb Salad is a hearty, protein-rich dish — but don't let the "salad" label fool you. A typical restaurant portion can pack 700–800 calories, largely due to calorie-dense toppings like bacon, hard-boiled eggs, avocado, blue cheese, and creamy dressing. The good news is that most of those calories come from filling protein and healthy fats, making it one of the more nutritious high-calorie salads you can order — provided you watch your dressing portion.
Protein
48g
26% of calories
Carbs
14g
7% of calories
Fat
55g
66% of calories
Ingredient Breakdown
| Ingredient | Calories | Protein | Carbs |
|---|---|---|---|
| Grilled Chicken Breast (4 oz) | 185 | 28g | 0g |
| Hard-Boiled Egg (1 large) | 78 | 6g | 1g |
| Bacon (2 strips, crumbled) | 86 | 6g | 0g |
| Avocado (½ medium) | 120 | 1g | 6g |
| Blue Cheese Crumbles (1 oz) | 100 | 6g | 1g |
| Cherry Tomatoes & Romaine Lettuce (base) | 30 | 2g | 5g |
| Red Wine Vinaigrette Dressing (3 tbsp) | 151 | 0g | 1g |
| Total | 750 | 48g | 14g |
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Start your free trialHealthier Alternatives
Cobb Salad with dressing on the side (use 1 tbsp)
Save ~150 calories by limiting dressing to 1 tbsp and dipping your fork instead of pouring.
Cobb Salad with turkey bacon instead of regular bacon
Save ~50 calories and reduce saturated fat by swapping to turkey bacon.
Cobb Salad with feta cheese instead of blue cheese
Save ~70 calories by switching to crumbled feta, which is lower in fat per ounce.
Lightened-Up Cobb Salad (half avocado removed, light dressing)
Save ~230 calories by skipping the extra avocado half and choosing a light vinaigrette.
Portion Tips
- 1.
Always ask for dressing on the side — restaurant Cobb Salads are often dressed with 4–6 tablespoons of dressing, which alone can add 200–300 calories.
- 2.
Share or box half: Restaurant Cobb Salads are frequently oversized. Consider splitting the dish or setting aside half before you start eating.
- 3.
Watch the cheese portion — blue cheese is delicious but calorie-dense. Ask for a light sprinkle (about ½ oz) instead of the full ounce typically served.
- 4.
Opt for one egg instead of two if you're mindful of calories, saving roughly 78 calories while still benefiting from the protein.
- 5.
Skip croutons if offered — many restaurants add them to Cobb Salads, contributing an extra 50–100 calories of refined carbs with little nutritional payoff.
Common Questions About Cobb Salad
How many calories are in a Cobb Salad?
A standard restaurant Cobb Salad contains approximately 700–800 calories. The exact count varies based on portion size, dressing type and quantity, and specific toppings like the amount of bacon, avocado, and cheese used. A homemade version with lighter dressing can come in closer to 500–600 calories.
Is a Cobb Salad healthy?
Cobb Salad can be a nutritious choice — it's high in protein (40–50g) and provides healthy fats from avocado and eggs. However, it's also high in saturated fat and sodium, primarily from bacon, blue cheese, and dressing. Asking for dressing on the side and moderating cheese and bacon portions makes it a much more balanced meal.
Is Cobb Salad good for weight loss?
It can be, with modifications. The high protein content (from chicken, eggs, and bacon) promotes satiety, which can support weight management. To make it more weight-loss-friendly, request a light dressing on the side, reduce high-fat toppings, and avoid add-ons like croutons. A well-portioned Cobb Salad can fit into a calorie-controlled diet.
How many carbs are in a Cobb Salad?
A classic Cobb Salad is relatively low in carbohydrates — typically 10–18 grams per serving — making it a popular choice for low-carb and keto dieters. The majority of carbs come from vegetables like tomatoes and the salad greens base. Avoid croutons or sugary dressings to keep carbs in check.