Salad with chicken

Lunch

Item Rating: 78/100

1 serving (200 grams) contains 250 calories, 25.0 grams of protein, 12.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		294.1
% Daily Value*
Total Fat		14.1 g	18%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		58.8 mg	19%
Sodium		470.6 mg	20%
Total Carbohydrates		11.8 g	4%
	Dietary Fiber	4.7 g	16%
	Sugars	3.5 g
protein		29.4 g	58%
Vitamin D		0 mcg	0%
Calcium		58.8 mg	4%
Iron		1.8 mg	10%
Potassium		352.9 mg	7%

* 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

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 126 cal (43.5%)

Protein: 117 cal (40.3%)

Carbs: 47 cal (16.2%)

About Salad with chicken

Salad with chicken is a versatile meal combining fresh vegetables with lean protein, originating from diverse cuisines like Mediterranean and American. Typically, it features leafy greens such as spinach or romaine, colorful vegetables like carrots and tomatoes, and grilled or baked chicken breast. This dish is rich in vitamins A, C, and K from the vegetables, while chicken provides high-quality protein and essential minerals like phosphorus and selenium. A balanced salad with chicken offers a nutrient-dense option for various eating preferences, making it suitable for lunch or dinner.

Health Benefits

• High-quality protein from chicken supports muscle repair and growth (26 grams of protein per 100 grams of cooked chicken breast).
• Leafy greens provide vitamin K, which is essential for blood clotting and bone health (e.g., 100 grams of spinach contains 483 mcg of vitamin K).
• Vitamin C from vegetables like tomatoes enhances immune function and aids in collagen production (e.g., 100 grams of tomatoes contain about 14 mg of vitamin C).

Dietary Considerations

Allergens: Contains chicken, nuts (if added), dairy (if dressing contains cheese or cream)

Suitable for: Low-carb diets, high-protein diets, gluten-free diets

Not suitable for: Vegetarian diets, vegan diets (unless chicken is substituted)

Selection and Storage

Prepare the salad fresh to preserve its nutritional value; store leftovers in an airtight container and consume within 24 hours. Keep the dressing separate to avoid sogginess.

Common Questions About Salad with chicken Nutrition

Is salad with chicken high in protein?

Yes, salad with chicken is typically high in protein. A serving with 3 ounces of grilled chicken breast can provide around 26 grams of protein. Adding vegetables like spinach or kale also contributes small amounts of protein, making this dish a good choice for those looking to meet their protein needs.

Can I eat salad with chicken on a keto diet?

Yes, salad with chicken can be keto-friendly if prepared correctly. Avoid high-carb ingredients like croutons and sweet dressings, and instead opt for low-carb vegetables (e.g., spinach, arugula) and high-fat dressings like olive oil or avocado to fit within keto macros.

What are the health benefits of salad with chicken?

Salad with chicken offers numerous health benefits, including a high-protein content for muscle repair and maintenance, fiber from vegetables for digestion, and essential vitamins like vitamin A, vitamin C, and potassium. Additionally, it is generally a low-calorie meal, making it beneficial for weight management.

What is a recommended serving size for salad with chicken?

A typical portion size for salad with chicken includes 2–3 cups of leafy greens and 3–4 ounces of cooked chicken. This serving size generally contains about 300–400 calories, depending on the dressing and other added ingredients, making it a balanced meal for most people.

How does salad with chicken compare to salad with tofu?

Salad with chicken is higher in protein, with 26 grams per 3 ounces of grilled chicken compared to tofu, which provides about 10 grams of protein per 3.5 ounces. Tofu, however, is plant-based, making it suitable for vegetarians and vegans, and it contains more calcium. The choice depends on dietary preferences and nutritional goals.

Data Sources & Scientific References

1. Dietary Guidelines for Americans, 2020-2025

   U.S. Department of Health and Human Services

   Official guidelines highlighting lean protein like chicken and vegetables as part of a balanced diet.

   View source →
2. Vegetables and Fruits: Health Benefits and Consumption Guidelines

   Harvard T.H. Chan School of Public Health

   Explains health benefits of vegetables commonly used in salads and their role in disease prevention.

   View source →