1 serving (200 grams) contains 150 calories, 12.0 grams of protein, 8.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
176.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.4 g | 12% | |
| Saturated Fat | 3.5 g | 17% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 35.3 mg | 11% | |
| Sodium | 470.6 mg | 20% | |
| Total Carbohydrates | 11.8 g | 4% | |
| Dietary Fiber | 3.5 g | 12% | |
| Sugars | 4.7 g | ||
| protein | 14.1 g | 28% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 117.6 mg | 9% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 411.8 mg | 8% | |
* 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 Small chef salad
A small chef salad typically includes lettuce, mixed greens, sliced meats such as turkey or ham, cheese (e.g., cheddar or Swiss), hard-boiled eggs, and a variety of fresh vegetables like tomatoes and cucumber. Originating from American cuisine, this salad has become a popular choice for a light yet protein-rich meal. Its nutritional profile varies depending on the ingredients, but it generally offers a balanced combination of protein, fiber, and essential vitamins like vitamin A, C, and K from the vegetables, alongside healthy fats from cheese and eggs. With moderate calories, it serves as a nutritious option for lunch or dinner when paired with a sensible dressing, ensuring good satiety without excess calories.
Health Benefits
- Rich in protein from eggs, cheese, and meat, which supports muscle repair and growth.
- High in vitamin A from leafy greens, aiding in eye health and immune function.
- Provides dietary fiber from vegetables like lettuce and tomatoes, improving digestion and supporting gut health.
Dietary Considerations
Selection and Storage
Store ingredients separately in airtight containers in the refrigerator and assemble the salad right before serving to maintain freshness.
Common Questions About Small chef salad Nutrition
How many calories and how much protein does a small chef salad have?
A small chef salad typically contains around 150-250 calories and about 10-15 grams of protein, depending on the ingredients and dressing. The protein content is mainly sourced from elements like turkey, ham, cheese, or eggs included in the salad.
Is a small chef salad suitable for a keto or low-carb diet?
Yes, a small chef salad can be suitable for a keto or low-carb diet when prepared without croutons and with a low-carb dressing like ranch or olive oil. Typically, a small chef salad has around 5-10 grams of net carbs, but this can vary based on the ingredients used.
What are the health benefits of eating a small chef salad?
A small chef salad is a nutrient-dense option, offering a range of vitamins and minerals such as Vitamin A, Vitamin C, and calcium from the vegetables, cheese, and proteins. It is a balanced meal with healthy fats, lean proteins, and fiber, promoting satiety and supporting overall health.
What is the recommended serving size for a small chef salad?
A small chef salad usually comes in portions of around 2-3 cups, which is considered appropriate for a light meal or a side dish. If consuming as a main meal, adjusting the portion size or adding additional protein may better suit dietary needs.
How does a small chef salad compare to a Caesar salad?
A small chef salad is more protein-rich due to the inclusion of meats, eggs, and cheese, while a Caesar salad is often higher in calories due to croutons and creamy dressing. Additionally, the chef salad provides more variety in vegetables compared to the more lettuce-focused Caesar salad.
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.
