1 serving (200 grams) contains 150 calories, 20.0 grams of protein, 5.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
176.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.9 g | 7% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 58.8 mg | 19% | |
| Sodium | 352.9 mg | 15% | |
| Total Carbohydrates | 11.8 g | 4% | |
| Dietary Fiber | 3.5 g | 12% | |
| Sugars | 4.7 g | ||
| protein | 23.5 g | 47% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 58.8 mg | 4% | |
| Iron | 1.8 mg | 10% | |
| 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 Garden salad with chicken
Garden Salad with Chicken is a classic dish that combines fresh vegetables such as lettuce, tomatoes, cucumbers, and carrots with grilled or baked chicken breast, often topped with a light vinaigrette or olive oil. Originating from Western cuisine, it emphasizes simplicity and freshness. The chicken provides lean protein, while the vegetables are rich in fiber, antioxidants, and vitamins, making this dish both nutritious and satisfying. Typically served cold, it offers a balanced mix of macronutrients—low carbohydrates, moderate fats from dressings (if used), and high-quality protein. With low calories per serving and high nutrient density, it is widely regarded as a health-conscious choice, appealing to those seeking light yet substantial meals.
Health Benefits
- Supports muscle growth and repair due to high protein content from chicken (approximately 26g of protein per 100g).
- Promotes gut health and digestion with dietary fiber from vegetables like lettuce and cucumbers.
- Enhances immune function through antioxidants like vitamin C from tomatoes and carrots.
- Supports heart health with healthy fats from olive oil in the dressing, which contains monounsaturated fats.
- Improves skin health and vision due to beta-carotene found abundantly in carrots.
Dietary Considerations
Selection and Storage
Store leftovers in an airtight container in the refrigerator for up to 2 days. Keep the dressing separate to avoid soggy vegetables.
Common Questions About Garden salad with chicken Nutrition
Is Garden Salad with Chicken high in protein?
Yes, Garden Salad with Chicken is a good source of protein, primarily from the chicken. A serving with approximately 3 ounces of grilled chicken can provide around 25-30 grams of protein, making it a nutritious choice for muscle repair and growth.
Can I eat Garden Salad with Chicken on a keto diet?
Yes, Garden Salad with Chicken can be keto-friendly if prepared correctly. Use low-carb ingredients such as leafy greens, non-starchy vegetables (e.g., cucumbers, peppers), and a keto-approved dressing like olive oil or avocado-based dressings. Avoid croutons or sugary dressings to keep carb levels in check.
What are the health benefits of eating Garden Salad with Chicken?
Garden Salad with Chicken is rich in lean protein, vitamins, and minerals from the vegetables, such as vitamin A, C, and potassium, which support overall health. It is low in calories and fat (when paired with healthy dressings), making it ideal for weight management and heart health.
What is a recommended serving size for Garden Salad with Chicken?
A typical serving size for Garden Salad with Chicken is around 2-3 cups of salad greens plus 3-4 ounces of chicken, which contains roughly 300-400 calories. This portion strikes a balance between nutrition and satiety, especially when paired with healthy fats from dressings or toppings.
How does Garden Salad with Chicken compare to Caesar Salad with Chicken?
Garden Salad with Chicken is typically lower in calories and fat compared to Caesar Salad with Chicken because it uses a mix of fresh veggies and a lighter dressing, instead of Caesar's creamy and calorie-dense dressing. Garden salads are also more versatile for various diets, such as keto and low-carb.
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.
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.
