Polk Salad Recipe: 10 Authentic Nutritional Benefits

Polk Salad Recipe is a southern tradition like no other. With a beautiful blend of iceberg lettuce, tomatoes, croutons, and cheddar cheese, this salad has flavor.

It can be traced back to the 1800s when it was first served as a dish at picnics by popular demand. Polk Salad Recipe is the perfect side dish for your next cookout or barbecue.

What is the meaning of Polk Salad?

According to The Spruce, Polk Salad was a dish invented by Sam Woods in 1940 at the Little Tavern in Atlanta, Georgia.

It was called “Polk Salad” because it was an alternative menu item by the famous Governor, James K. Polk, who was said to have enjoyed eating this dish.

How to Prepare Polk Salad Recipe?


  • 2 lbs. of Iceberg Lettuce
  • Four oz. of Croutons
  • 1 Cup of Cherry Tomatoes
  • 1/3 Cup of Mayonnaise 
  • 8 Ounces of Cheddar Cheese, shredded 


Step 1:

Chop the lettuce and cherry tomatoes. You can either use a knife or a food processor. If you are using a food processor, carefully remove the lid and rest it on the side of your bowl. Add the lettuce and tomatoes to the processor and pulse until well chopped.

Step 2:

Place your shredded cheddar cheese in a large bowl and add your chopped lettuce, tomatoes, and croutons. Pour your mayonnaise over the top and mix thoroughly.

At this point, you can serve it as a side dish or store it in the refrigerator until you are ready to help. I usually keep it overnight to allow the flavors to meld together.


This recipe is best served cold. However, you can heat it if you prefer. If this dish is hot, heat the ingredients on a stove until it reaches a low boil.

Preparation Time: 10 min.

Cooking Time: 10 min.

Total Time: 20 min.

Yield: 6 Servings

Note: Above times are estimated and will vary depending on your cooking skills and the equipment used to make This Recipe.

Nutritional Analysis Of Polk Salad Recipe

Amount Per Serving

Calories 247
Total fat 15.4 g
Saturated fat 3.7 g 
Cholesterol 49 mg
Sodium 588 mg 
Carbohydrates 9.1 g  
Fiber 0.6 g
Protein 4.8 g
Polk Salad Recipe

Note: Values are approximate and can vary due to natural variations in the ingredients.

10 Authentic Nutritional Benefits Of Polk Salad Recipe

1. Boosts Immunity

This dish contains high levels of Vitamin C and A, which help boost your Immunity.

2. Fiber

This salad is loaded with fiber which can help reduce the risk of many chronic diseases, including heart disease, diabetes, and cancer.  

Regular fiber consumption has been shown to lower the risk for colon cancer by up to 49% and may reduce the risk for colorectal adenomas by up to 50%.

3. Healthy Weight

Many of us struggle to find a healthy weight. This salad is high in fiber which can help to fill you up and prevent overeating.

4. Anti-Inflammatory

This dish contains many anti-inflammatory foods high in vitamins A, C, and K, all well-known antioxidants that can help reduce the cell’s ability to promote inflammation.

5. Heart Healthy

People who consume foods rich in heart-healthy fats are less likely to develop heart disease. One serving of this salad contains a whopping 6.3 grams of monounsaturated fat and 2.7 grams of polyunsaturated fat.

6. Contains Omega 3 Fats

Eating foods rich in omega-3 fats can help reduce the risk of developing many diseases, including cancer, heart disease, osteoporosis, and stroke. Many experts believe eating omega-3 fat can even help improve your moods and combat depression.

7. Anti-Cancer

Many experts believe that certain components in this salad can delay the development of cancer cells and even prevent them from spreading throughout the body.

8. Anti-Stress

Many of us are stressed out from our hectic lives. This salad is rich in Manganese, a mineral essential to energy metabolism, and works with many other enzymes to break down fats, protein, and carbohydrates for energy.

9. Healthy Skin

Cucumbers are the main ingredient in this salad and contain high amounts of silica. Silica is vital in skin, hair, and nail connective tissue.

People who eat cucumbers regularly have been shown to have higher levels of silica and lower rates of brittle nails.

10. Anti-Tumor Activity

This salad contains high levels of nutrients like Beta Carotene, which has been shown to have anti-tumor activity. It can also help prevent the tumor from spreading if you already have cancer.

Is Polk Salad safe to eat?

First and foremost, make sure you are using a clean knife. You will also want to ensure you wash all ingredients using hot water, not cold water. Cold water can contain bacteria which isn’t healthy for anyone.

How do you clean and cook Polk Salad?

Make sure to wash everything using hot water. Hot water can kill the bacteria in your food. You will want to cook your tomatoes and lettuce leaves separately on a stovetop or in a microwave.

Cooking the tomatoes and lettuce leaves together can cause them to soak up too much water, making them soggy and falling apart as you try to eat them.

What is the meaning of Polk Salad?

According to The Spruce, Polk Salad was a dish invented by Sam Woods in 1940 at the Little Tavern in Atlanta, Georgia. It was called “Polk Salad” because it was an alternative menu item by the famous Governor, James K. Polk, who was said to have enjoyed eating this dish.

What is Polk salad good for?

Polk salad is great for a picnic or barbecue. It is simple, easy to prepare, and quite delicious. Polk salad is also good as a side dish to turkey burgers and chicken breast sandwiches in football season.

Can I Freeze Polk Salad Recipe?

Yes, this dish can be frozen. However, make sure you use a freezer bag. Leave as much air out of the bag as possible and then freeze it. You should store it at 0 degrees or colder in your freezer.

As long as you leave the right amount of air space in your bag, this dish should last for about two months in your freezer before you need to discard it.

Bottom Line

Polk Salad Recipe is a refreshing and healthy meal. If you have ever had this dish, you know that it’s quite delicious and easy to make.

The best part was seeing how well the ingredients in this salad worked together to add up to the best meal I’ve ever had! Now, I can’t wait to dig into another helping of Polk Salad Recipe!