Mod Pizza Salads: Nutrition & Calorie Guide
Compare all 4 signature salads, discover dressing calorie traps, and find out if salad is really healthier than pizza at MOD.
Signature Salad Comparison
Tap any salad to see the full nutrition breakdown. Calories include dressing.
Garden
Lowest CalMixed greens, romaine, tomato, cucumber • Sherry Dijon dressing
Sodium: 250mg
Caesar
Romaine, parmesan, asiago, tomato, croutons • Caesar dressing
Greek
Best BalanceRomaine, feta, red onion, olives, peppers, tomato, cucumber, chickpeas • Greek Herb & Tahini dressing
Italian Chop
Most ProteinArugula, romaine, mozzarella, parmesan, salami, onion, olives, pepper, chickpeas • Zesty Roma dressing
The Dressing Calorie Trap
Your "healthy salad" might not be as light as you think
Pro tip: Switching from Caesar to Sherry Dijon saves 100 calories — equivalent to removing an entire cheese topping. Always ask for dressing on the side and use half. Your salad will still taste great, and you'll save up to 70 calories.
Salad vs. Pizza: Calorie Reality Check
Sorted by calories — you might be surprised where salads land.
Key Insight: The Italian Chop salad (490 cal) has significantly more calories than a Mini Dominic pizza (320 cal). A "healthy salad" choice isn't automatically lower-calorie — it depends entirely on the toppings and dressing.
Topping Calorie Reference
Know exactly what each ingredient adds. Tap a category to expand.
Complete Guide to Mod Pizza Salads (2026)
MOD Pizza salads are fully customizable, just like their pizzas. You choose your greens, toppings, and dressing — which means a salad can be a 150-calorie super-healthy option or a 600-calorie meal depending on what you add. Understanding the calorie math is essential.
The Dressing Trap
Dressings are the single biggest variable. The Sherry Dijon Vinaigrette adds only ~40 calories, while Caesar dressing packs ~140 calories — a 100-calorie difference from dressing alone. If you're counting calories, always ask for dressing on the side and measure how much you use.
Salad vs. Pizza: The Surprising Truth
A common assumption is that salad is always healthier than pizza — but at MOD, that's not necessarily true. A Mini cheese pizza (The Maddy) has about 330 calories, while a fully-loaded Italian Chop salad with salami, mozzarella, parmesan, chickpeas, and Zesty Roma dressing can easily surpass 500 calories. The smartest strategy is to pair a Mini pizza with a simple Garden salad for a balanced ~500-calorie meal.
Best Protein Salads
For high-protein builds, start with romaine, add grilled chicken (70 cal, 12g protein), chickpeas (70 cal, 4g protein), and feta (70 cal, 5g protein) with Greek Herb & Tahini dressing. This gives you a salad with 25g+ protein under 400 calories — perfect for post-workout recovery.
Smart Salad Strategies
Under 200 Cal Salad
The lightest option — a true diet-friendly side.
- ✅ Mixed greens + romaine base (~10 cal)
- ✅ Tomato, cucumber, onion (~20 cal)
- ✅ Sherry Dijon dressing (~40 cal)
- ❌ Skip cheese, croutons, meat
High-Protein Power Salad
25g+ protein for muscle recovery.
- ✅ Romaine base (~5 cal)
- ✅ Grilled chicken (70 cal, 12g protein)
- ✅ Chickpeas (70 cal, 4g protein)
- ✅ Feta cheese (70 cal, 5g protein)
- ✅ Greek Herb dressing (~80 cal)
- 🎯 Total: ~300 cal, ~25g protein
Pizza + Salad Combo
Best of both worlds — balanced and satisfying.
- ✅ Mini cheese pizza (~330 cal)
- ✅ Side Garden salad (~120 cal)
- ✅ Sherry Dijon dressing (~40 cal)
- 🎯 Total: ~490 cal, balanced meal
- 💡 Cheaper than a full MOD pizza
Frequently Asked Questions
How many calories are in a Mod Pizza salad?▼
It varies widely: a simple Garden salad with Sherry Dijon is ~150 cal, while a loaded Italian Chop can exceed 500 cal. Dressings alone range from 40 cal (Sherry Dijon) to 140 cal (Caesar).
Is a Mod Pizza salad healthier than pizza?▼
Not always! A Mini cheese pizza has ~330 cal, while a fully-loaded salad with dressing can hit 500+ cal. The smartest option is a Mini pizza + side Garden salad for a balanced ~500 cal meal.
What signature salads does Mod Pizza offer?▼
MOD offers 4 signatures: Caesar (romaine, parmesan, asiago, croutons), Garden (mixed greens, tomato, cucumber), Greek (romaine, feta, olives, chickpeas), and Italian Chop (arugula, salami, mozzarella, chickpeas).
Which Mod Pizza dressing has the fewest calories?▼
Sherry Dijon Vinaigrette at ~40 cal. Greek Herb & Tahini is next at ~80 cal. Caesar is highest at ~140 cal. Always ask for dressing on the side.
Can I build a custom salad at Mod Pizza?▼
Yes! Salads are fully customizable — choose your greens, add any toppings (40+ options including veggies, cheeses, and meats), and select your dressing.
What is the highest-protein salad at Mod Pizza?▼
Build a custom salad with grilled chicken (12g), chickpeas (4g), feta (5g), and parmesan (10g) for 30g+ protein. The Greek salad with added chicken is a great base.
Pair Your Salad with a Custom Pizza
Use our full nutrition calculator to build the perfect pizza + salad combo and track every calorie.