The October Journal of the American Dietetic Association reports the consumption of salads affected overall calorie intakes for the meal. If they consumed a three cup serving, 100 calorie salad, they consumed 12% fewer calories overall. However if the salad contained high-fats, totalling up to 400 calories, they consumed 17% more during the entire meal. Researchers asked 42 women to eat one of six different types of salads before a pasta lunch, or no salad at all. They found that women who ate 1-1/2 cups of salad (50 calories) ate 7% less during their meal than when they did not have a salad.

Salad Consumption Trends

According to a survey by the Association for Dressings and Sauces, 95% of Americans consume salads at least three times per week. The majority of consumers polled who see someone eating a salad assume that that person is self-disciplined, health-conscious and healthier than others. Eighty-seven percent of those polled said that salads are much more healthful than other foods, regardless of what it is topped with. After eating a salad as a main dish, most people surveyed said they were very satisfied, while 25% said that eating a salad made them feel healthier. The survey also noted that women and older consumers are more likely to order salads because they enjoy the taste.

Study Explores Relationship Between Salad Dressing and Nutrient Absorption

According to a study by Iowa State University, a little bit of fat added to fresh vegetables (in the form of salad dressings) helps the body absorb cancer-fighting lycopene and alpha- and beta-carotenes. Nutrition researchers found that if vegetables remain free of fat, the body won't consume the essential nutrients that can help prevent cancer and heart disease. About two fluid ounces, or four tablespoons, of salad dressing would be an adequate amount of dressing for a large salad; however, researchers cautioned that too much salad dressing can lead to health problems.