1,000 Calories of Salad vs 1,000 Calories of Burgers: What’s the Difference?

Start with a trick question

Which is heavier: 100kg of feathers or 100kg of bricks?

Neither. They both weigh 100kg. But the feathers fill a whole room and the bricks fit in a trailer.

Food works the same way.

Same calories, same energy

1,000 calories of salad and 1,000 calories of burgers give your body the same amount of energy. For weight change, a calorie is a calorie.

But a very different amount of food

• 1,000 calories of burgers is about two burgers. Gone in ten minutes, and you’re often hungry again by mid-afternoon.
• 1,000 calories of salad (greens, veg, some chicken, a light dressing) is several big bowls. Most blokes couldn’t finish it.

Like the feathers, the salad takes up way more room. Your stomach notices. More volume, fibre, water and chewing means you feel full on fewer calories.

What this means for you

You don’t have to give up burgers. You just get more food for your calories when you lean on veg, salad, fruit, lean protein, soups and potatoes.

Small but calorie-heavy foods (oils, sauces, chips, pastries, beer) add up fast without filling you up.

An easy rule

Fill half your plate with veg, a quarter with protein, a quarter with carbs. Have the burger when you want it, and enjoy it.

FAQ

So is salad better than a burger?

Calorie for calorie, salad fills you up more and brings more fibre and vitamins. A burger now and then is fine in a balanced week.

Can salads be high in calories?

Yes. Creamy dressings, cheese, croutons and nuts add up quickly. Go easy on the dressing.

Do I need to stop eating takeaway?

No. Plan it in, and keep most meals high in veg and protein.

This article is general information only. Check with your GP before changing your diet or training if you have a medical condition.