1 serving (206 grams) contains 290 calories, 16.0 grams of protein, 23.1 grams of fat, and 5.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
290 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.1 g | 29% | |
| Saturated Fat | 4 g | 20% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 130 mg | 43% | |
| Sodium | 750 mg | 32% | |
| Total Carbohydrates | 5.0 g | 1% | |
| Dietary Fiber | 2.1 g | 7% | |
| Sugars | 3.0 g | ||
| protein | 16 g | 32% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 59.7 mg | 4% | |
| Iron | 1.4 mg | 7% | |
| Potassium | 0 mg | 0% | |
* 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 Cobb salad
Cobb Salad is a classic American dish believed to have originated at the Brown Derby restaurant in Hollywood during the 1930s. This hearty and colorful salad typically includes chopped greens (romaine, iceberg, or spinach), grilled chicken breast, crispy bacon, hard-boiled eggs, tomatoes, avocado, blue cheese, and a vinaigrette dressing. With its combination of lean protein, healthy fats, and fiber-rich vegetables, it offers a balanced nutritional profile. A standard serving of Cobb Salad delivers approximately 400-600 calories depending on ingredients and dressing, along with vitamins such as A, C, and K, minerals like potassium and calcium, and macronutrients including protein and unsaturated fats, making it both filling and nutrient-dense. Cobb Salad is a versatile dish that can be customized to fit various dietary preferences while still providing essential nutrients to support a balanced diet.
Health Benefits
- Rich in protein: The chicken and eggs provide over 20g of high-quality protein to support muscle maintenance and growth.
- High in vitamins and antioxidants: Vegetables like romaine lettuce and tomatoes contribute vitamin A, vitamin C, and carotenoids for immune health and skin protection.
- Good source of healthy fats: Avocado and olive oil in vinaigrette provide unsaturated fats that support heart health and brain function.
Dietary Considerations
Selection and Storage
Store components separately in airtight containers for up to 3-4 days in the refrigerator. Assemble fresh to preserve texture and taste. Avoid dressing the salad until ready to eat.
Common Questions About Cobb salad Nutrition
Is Cobb salad high in protein?
Yes, Cobb salad is high in protein due to its main ingredients like grilled chicken, eggs, and bacon. A typical serving can provide around 30-35 grams of protein, making it an excellent option for those looking to increase their protein intake.
Can I eat Cobb salad on a keto or low-carb diet?
Cobb salad can be keto and low-carb friendly, especially if you avoid high-carb toppings like croutons. With healthy fats from avocado and bacon, as well as low-carb ingredients like leafy greens and eggs, it fits well within these diets.
What are the health benefits or concerns of eating Cobb salad?
Cobb salad provides multiple health benefits, such as being rich in protein, healthy fats, and essential vitamins like A, C, and K. However, concerns may arise from high-calorie dressings and bacon, so choosing a light or homemade dressing can help reduce saturated fat and calories.
What is the recommended portion size for Cobb salad?
A single serving of Cobb salad is typically around 2 to 2.5 cups, which provides a balanced amount of protein, fats, and vegetables. To maintain nutritional balance, keep added dressing to 2 tablespoons or less per serving.
How does Cobb salad compare to chef salad?
While both are protein-packed salads, Cobb salad usually includes avocado, bacon, and a specific mix of ingredients like blue cheese. In contrast, chef salad often has deli meats like turkey and ham with a simpler ingredient list and different dressing options.
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.
- USDA FoodData - Cobb salad DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Dietary Guidelines for Americans, 2020-2025: Healthy Eating PatternsOffice of Disease Prevention and Health Promotion (ODPHP)Mentions salads like Cobb salad as part of balanced eating patterns focused on variety of vegetables, proteins, and healthy fats.
- NIH Vitamin and Mineral Fact Sheets: Nutrients in Eggs and AvocadoNational Institutes of Health (NIH)Discusses key nutrients like protein and healthy fats, found in common Cobb salad ingredients such as eggs and avocado.
- Nutritional and Health Benefits of Leafy Greens in SaladsAmerican Journal of Clinical NutritionPeer-reviewed study on the health benefits of leafy greens, including weight management and micronutrient intake, applicable to Cobb salad.
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.
