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Last updated: Aug 9, 2026

Golden Corral

BLT Salad

SaladsPopular

Golden Corral BLT Salad is fat-leaning, with about 66% of macro calories from fat. Each serving has 80 calories, 3g protein, 4g carbs, and 6g fat, making it a lighter restaurant option to compare with larger meals.

1 cup (89g)

Serving Size

89 g

Serving Weight

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Calories

Per serving

3 g

Protein

4 g

Carbs

6 g

Fat

Nutrition Facts

Amount per serving

Calories80 kcal

% Daily Value*

Total Fat 6 g8%

Saturated Fat 1.5 g8%

Trans Fat 0 g—

Cholesterol 10 mg3%

Sodium 240 mg10%

Total Carbohydrate 4 g1%

Dietary Fiber 1 g4%

Total Sugars 2 g—

Protein 3 g6%

Vitamin A—

Vitamin C—

Vitamin D—

Calcium—

Iron—

Potassium—

Caffeine—

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet.

Nutrition Breakdown

kcal

Protein3 g (15%)

Carbs4 g (20%)

Fat6 g (66%)

Estimated calorie contribution using 4 kcal/g for protein and carbohydrates and 9 kcal/g for fat.

Meal Planning Insights

Protein density3.8/10

15% of macro calories come from protein.

Satiety index4.6/10

Estimated from protein, fiber, calories, and fat balance.

Activity estimate20 min walk

About 8 minutes of running for these calories.

Key Nutrients

Protein 3 g6%

Fiber 1 g4%

Sodium 240 mg10%

Sugars 2 g—

Saturated Fat 1.5 g8%

How we calculate these values

Diet Compatibility

High protein3.8/10 protein density from 3g protein and 80 calories.No

Lower carb4g carbs per serving.Yes

Low fat6g total fat per serving.No

High sugar2g total sugars per serving.No

High sodium240mg sodium per serving.No

Vegetarian source flagNo vegetarian flag is published for this item.Not flagged

Similar Items in Salads

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Apple Salad170 kcal · 1 g protein

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Select up to 3 items to compare calories, protein, sodium, and macros.

Quick comparisons

BLT Salad has 70 fewer calories than Alfredo Sauce and the same amount of protein. Compare

BLT Salad has 260 fewer calories than Apple Cinnamon Bread Pudding and 2g less protein. Compare

Alfredo Sauce150 kcal · 3 g proteinApple Cinnamon Bread Pudding340 kcal · 5 g proteinApple Cobbler190 kcal · 0.9 g proteinApple Juice110 kcal · 0 g proteinApple Pecan-Topped Waffle200 kcal · 3 g proteinApple Pie330 kcal · 5 g protein

Compare with Alfredo Sauce

BLT Salad Compared With Nearby Items

Compared with Apple Salad, another Salads item at Golden Corral, BLT Salad has 90 fewer calories than it and 2g more protein than it. That makes this page useful for deciding between nearby menu choices, not just reading a raw nutrition label.

Data Source and Methodology

Nutrition values for BLT Salad are maintained in Nutrimetry from restaurant-published menu data and were last checked on Aug 9, 2026. Macro percentages use 4 calories per gram for protein and carbohydrates and 9 calories per gram for fat.

Read the data methodology

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