1 serving (200 grams) contains 300 calories, 15.0 grams of protein, 20.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
352.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.5 g | 30% | |
| Saturated Fat | 5.9 g | 29% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 58.8 mg | 19% | |
| Sodium | 705.9 mg | 30% | |
| Total Carbohydrates | 11.8 g | 4% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 3.5 g | ||
| protein | 17.6 g | 35% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 176.5 mg | 13% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 470.6 mg | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Chef salad
Chef Salad is a classic American dish typically made with a mix of crisp greens, sliced meats like ham or turkey, boiled eggs, cheese, and a variety of fresh vegetables such as cucumber and tomatoes. Originating in mid-20th century United States culinary culture, it was designed as a hearty, full-meal salad to suit diverse palates. Nutritionally, Chef Salad is a balanced combination of protein, fats, and fiber, often tailored depending on the ingredients used. A single serving is rich in proteins (from meats and eggs), vitamins like A, C, and K (from greens and vegetables), and provides essential minerals such as calcium from cheese. Depending on dressing choices, it can range from light to calorie-dense, making it customizable for various dietary needs.
Health Benefits
- Provides high-quality protein (from meats and eggs) which supports muscle repair and growth.
- Rich in vitamin A (from greens like lettuce), promoting healthy vision and immune function.
- Contains fiber (from leafy greens and vegetables), supporting digestive health and promoting satiety.
Dietary Considerations
Selection and Storage
Store assembled salad in an airtight container in the refrigerator for up to 24 hours without dressing. Add dressing only before serving to maintain texture and freshness.
Common Questions About Chef salad Nutrition
Is Chef Salad high in protein?
Chef Salad is typically high in protein, thanks to ingredients like eggs, turkey, ham, and cheese. Depending on the recipe, a serving of Chef Salad can provide around 15-25 grams of protein. It’s a great choice for meeting your daily protein needs, especially if meat and cheese are included generously.
Can I eat Chef Salad on a keto diet?
Chef Salad can be modified for a keto diet by excluding croutons and only using low-carb ingredients like leafy greens, meats, eggs, and full-fat cheese. Properly tailored, a serving of Chef Salad typically contains fewer than 10 net carbs, making it keto-friendly.
What are the health benefits or concerns of eating Chef Salad?
Chef Salad provides essential nutrients like protein, vitamins A and C (from greens), and healthy fats (from eggs and cheese). However, concern arises from high sodium content in processed meats or dressings, so opting for fresh ingredients and low-sodium options can improve its health profile.
What is the recommended serving size for Chef Salad?
A typical serving size for Chef Salad is 2-3 cups, which usually contains about 350-500 calories depending on ingredients and dressing. For a balanced meal, pair it with unsweetened beverages and adjust portion sizes based on your calorie needs.
How does Chef Salad compare to Cobb Salad?
While both salads contain similar ingredients like greens, eggs, and meats, Chef Salad typically includes ham and turkey, while Cobb Salad has bacon and avocado. Cobb Salad tends to be higher in calories and fat due to creamy dressings and avocado, while Chef Salad can be lower-calorie if made with lean proteins.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Agriculture and Health and Human ServicesOffers guidelines on incorporating nutrient-dense foods like salads, focusing on vegetables, proteins, and low-fat options.
- Vegetable and Salad Consumption Linked to Improved Nutrient IntakeAmerican Journal of Clinical NutritionPeer-reviewed research examining how salad-based meals, including Chef Salads, contribute to overall nutrient intake.
- Top Food Sources of Nutrients in the U.S. DietNIH Office of Dietary SupplementsDiscusses key nutrients found in common foods, including components of Chef Salad such as vegetables, eggs, and meats.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
