An antipasto salad (about 1½ cups) averages 220–420 calories with 10–24 g protein, driven by meat, cheese, olives, and dressing choices.
Light
Classic
Loaded
No-Meat Bowl
- 2 cups veg + beans
- 1 oz mozzarella
- 1 tbsp vinaigrette
Light & Filling
Deli Classic
- 1 oz salami
- 1 oz mozzarella
- 1 tbsp oil
Balanced Macros
Restaurant Size
- 1.5 oz meats
- 1.5 oz cheese
- 2 tbsp dressing
Hearty
Nutrition Facts For Antipasto Salad — What Counts
Antipasto is a make-your-own mix. That’s why nutrition swings. The base is hearty veg like tomatoes, peppers, artichoke hearts, mushrooms, and crisp greens. Then come bold extras: cured meats, cheeses, olives, and a punchy vinaigrette. Calories trace back to two things—the fatty items and how much oil lands in the bowl.
Let’s set a useful frame. Think of a practical serving as about one and a half cups. With mostly veg, a modest amount of meats and cheese, and one tablespoon of olive oil, you land near the middle of that range. Swap in more salami, extra cheese, or a second tablespoon of oil, and the count climbs fast.
Why Portions And Ingredients Drive The Numbers
Most vegetables add few calories but plenty of volume and texture. The energy-dense pieces are salami, prosciutto, pepperoni, provolone or mozzarella, marinated olives, and any oil-heavy marinade left on the veg. One tablespoon of olive oil carries about 119 calories, which is half the energy in some medium bowls. Cured meats cluster around 100–120 calories per ounce, and cheese ranges from 70–110 calories per ounce depending on style.
| Component | Typical Per-Serving | Notes |
|---|---|---|
| Olive oil or vinaigrette | 1 tbsp • ~119 kcal | Main driver of calories |
| Salami or pepperoni | 1 oz • ~100–120 kcal | Sodium dense |
| Mozzarella or provolone | 1 oz • ~80–100 kcal | Protein and calcium |
| Black or green olives | ¼ cup • ~40–60 kcal | Fatty, brined |
| Artichoke hearts | ½ cup • ~40–50 kcal | Fiber-rich |
| Roasted peppers | ½ cup • ~25–35 kcal | Sweetness, color |
| Tomatoes & cucumbers | 1 cup • ~30–40 kcal | Hydrating bulk |
| Leafy greens | 1 cup • ~5–10 kcal | Low energy, high volume |
Macro Snapshot Per Practical Bowl
A middle-of-the-road bowl tends to land near 320 calories with roughly 16–22 grams of protein, 6–12 grams of carbs, and 22–28 grams of fat. Protein moves with meat and cheese. Carbs stay low unless you add beans or pasta twists. Fat spikes with oil and olives.
Smart Swaps To Hit Your Target
Want a lighter bowl? Go heavy on crunchy veg and beans, use one ounce total of cheese and meats, and measure one tablespoon of dressing. Chasing more protein? Add grilled chicken strips or extra turkey instead of more salami. Need more carbs for a training day? Toss in cannellini beans or a few tortellini and keep oil measured.
Calories, Protein, And Sodium — Real-World Ranges
Here’s how common builds shake out when you use one and a half cups as the baseline. These are rounded ranges pulled from standard ingredient data and portion math.
| Bowl Style | Per 1½ Cups | What’s Inside |
|---|---|---|
| Veg-Forward | 220–280 kcal • 8–14 g protein | Extra veg, 1 oz cheese, 1 tbsp oil |
| Deli Classic | 300–360 kcal • 16–22 g protein | 1 oz salami, 1 oz mozzarella, 1 tbsp oil |
| Hearty Plate | 380–420 kcal • 20–24 g protein | 1.5 oz meats, 1.5 oz cheese, 2 tbsp dressing |
How We Estimated The Numbers
We built the ranges from ingredient references and standard weights. One tablespoon of olive oil is pegged at about 119 calories. Typical deli salami hovers near 100–120 calories per ounce with around six to eight grams of protein. A one-ounce slice of mozzarella supplies about 85 calories and six grams of protein. Add up the pieces, then adjust for your exact pour of oil and any extras like olives or marinated mushrooms.
Label Reading Tips For A Better Bowl
Jarred veg and olives vary a lot. Scan the sodium line on the label and pick options that fit your day. If brine is heavy, rinse before tossing and save the dressing until the end. That lets the veg shine and keeps the salad from wilting.
Portion Moves That Matter
- Measure the oil. Use a spoon or small squeeze bottle.
- Pre-cut cheese into one-ounce cubes so it’s easy to count.
- Split meats across plates instead of stacking on yours.
- Add beans for fiber and steadier fullness.
- Toss right before eating so dressing coats evenly.
Sodium Sense Without Killing The Flavor
Cured meats and olives push salt high, so balance the bowl with fresh veg and acid. Lemon juice, vinegar, and herbs add pop without more salt. If you’re tracking the label, the daily value line pegs the sodium limit at 2,300 mg for adults; that number helps you budget a salty plate inside a normal day.
Ingredient-By-Ingredient Deep Dive
Cheeses: Creamy Vs. Milky
Mozzarella brings a soft texture and around six grams of protein per ounce with modest sodium. Provolone is sharper, often a little saltier, and similar on calories. Either works; pick the one that fits your palate and the rest of the plate. Fresh mozzarella pearls spread easily, which helps each bite taste balanced.
Meats: Bold Flavor, Dense Energy
Salami, pepperoni, and prosciutto deliver big flavor in small amounts. One ounce goes far, especially if you slice it thin and fan it across the top. Turkey cuts down the sodium and fat load if you want a leaner path.
Veggies: Volume, Color, Texture
Olives add richness and a little fiber. Roasted peppers bring sweetness without much energy. Artichoke hearts add heft and prebiotic fiber with minimal calories per half cup. Cherry tomatoes and cucumbers keep bites crisp and hydrating. All of that lets smaller amounts of cheese and meats still feel satisfying.
Dressing: Where The Calories Hide
Oil is pure fat. That’s not good or bad—it’s just dense. A tablespoon is enough for a personal bowl. If you love a glossy finish, try whisking oil with red wine vinegar, minced garlic, and oregano, then dress lightly and pass extra at the table. Another easy trick is to toss greens with acid first, then add a measured ribbon of oil over the top.
Builds For Different Goals
Low-Calorie Lunch
Start with two cups of crunchy veg. Add one ounce of mozzarella, a handful of beans, and measure one tablespoon of oil. You’ll sit near the low end of the range while keeping texture and creaminess.
High-Protein Plate
Keep the veg base, add grilled chicken or turkey along with a smaller amount of salami. Use part-skim mozzarella or provolone. The result is more protein without pushing calories as high as a double-cheese, double-meat build.
Party Platter Strategy
When the salad is part of a spread, think in ounces per person. Aim for an ounce of meats and an ounce of cheese per guest, then stack the tray with bright veg. Serve dressing on the side with a ladle that matches a tablespoon so people can pour confidently.
Storage, Food Safety, And Make-Ahead Tips
Keep meats and cheeses chilled until mixing. If you’re prepping ahead, store the wet items and the greens in separate containers. Toss just before serving so the leaves don’t slump. Leftovers hold for a day when kept cold, though olives and artichokes can dominate the flavor the longer they sit.
Frequently Asked Build Questions
Is A No-Meat Bowl Still Filling?
Yes. Beans, extra veg, and a measured tablespoon of oil create a satisfying plate with balanced macros. Add a slice of crusty bread on the side if you want more carbs that day.
What If I’m Watching Salt?
Pick lower-sodium olives, rinse jarred items, and lean on herbs, garlic, citrus, and vinegar. Keep cured meats to an ounce and watch the dressing pour. Those simple moves shave hundreds of milligrams off the total without losing the classic vibe.
For label references used in the ranges above, see ingredient data from MyFoodData and the FDA’s daily values for nutrients.