Southwest chopped salad

Lunch

Item Rating: 78/100

1 serving (100 grams) contains 150 calories, 3.0 grams of protein, 10.0 grams of fat, and 12.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		357.1
% Daily Value*
Total Fat		23.8 g	30%
	Saturated Fat	4.8 g	24%
	Polyunsaturated Fat	0 g
Cholesterol		11.9 mg	3%
Sodium		595.2 mg	25%
Total Carbohydrates		28.6 g	10%
	Dietary Fiber	7.1 g	25%
	Sugars	7.1 g
protein		7.1 g	14%
Vitamin D		0 mcg	0%
Calcium		95.2 mg	7%
Iron		2.4 mg	13%
Potassium		476.2 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

🍯 Low sugar

Source of Calories

Fat: 214 cal (60.0%)

Protein: 28 cal (8.0%)

Carbs: 114 cal (32.0%)

About Southwest chopped salad

Southwest Chopped Salad is a flavorful and nutrient-rich dish inspired by Southwestern U.S. cuisine, blending ingredients like romaine lettuce, black beans, corn, avocado, bell peppers, and optionally chicken or tortilla strips. Typically dressed with a tangy lime-cilantro or chipotle vinaigrette, it offers a vibrant mix of textures and colors. Packed with fiber, vitamins A, C, and K from the vegetables, healthy fats from avocado, and plant-based protein from beans, this salad is a balanced and energizing meal. The Southwestern influence is rooted in Native American, Mexican, and Spanish culinary traditions, known for bold flavors and wholesome ingredients. Perfect for lunch or dinner, Southwest Chopped Salad is a versatile dish that can be customized with additional toppings or varying dressings while retaining its nutritious appeal.

Health Benefits

• High fiber content from black beans and vegetables supports digestive health and helps regulate blood sugar levels.
• Avocado provides monounsaturated fats, which promote heart health and offer anti-inflammatory benefits.
• Rich in vitamin C from bell peppers, essential for immune support and skin health.
• Corn contributes antioxidants like lutein and zeaxanthin, which aid eye health.
• Packed with folate from beans and avocado, supporting cell growth and functioning.

Dietary Considerations

Allergens: Contains corn, avocado (for people with latex allergy), potential dairy in dressings, wheat in tortilla strips

Suitable for: Vegetarian, gluten-free (depending on tortilla strips), mediterranean diet

Not suitable for: Vegan (if animal-based dressings are used), low-fodmap (due to beans)

Selection and Storage

Store chopped vegetables separately from dressings and crunchy toppings to preserve freshness. Refrigerate ingredients in airtight containers and combine just before serving.

Common Questions About Southwest chopped salad Nutrition

Is Southwest Chopped Salad high in protein?

The protein content of Southwest Chopped Salad depends on the ingredients. Without additions like grilled chicken, it typically has around 3-5 grams of protein per serving due to beans and vegetables. Adding a protein like chicken or tofu can increase protein content significantly to around 20-25 grams per serving.

Can I eat Southwest Chopped Salad on a keto diet?

Southwest Chopped Salad may not be keto-friendly in its traditional form as it often includes beans and corn, which are higher in carbohydrates. To make it keto-compliant, you can omit the beans and corn and use a low-carb dressing, focusing on leafy greens, avocado, and protein like chicken.

What are the health benefits of eating Southwest Chopped Salad?

Southwest Chopped Salad provides a variety of vitamins and minerals, especially vitamin A, vitamin C, and fiber from the vegetables and beans. It’s also rich in antioxidants due to ingredients like bell peppers. However, the sodium content can be high if store-bought dressings or cheese are used, so opting for low-sodium versions is a healthier choice.

What is the recommended serving size for Southwest Chopped Salad?

The typical serving size for a Southwest Chopped Salad is about 1-2 cups, which is around 150-200 calories depending on the specific ingredients. For a main course, consider a serving closer to 2 cups and balance it with added protein or healthy fats.

How does Southwest Chopped Salad compare to other salads?

Southwest Chopped Salad is typically more nutrient-dense than simple green salads due to the addition of beans, avocado, and bell peppers, which provide fiber, healthy fats, and additional vitamins. However, it may be higher in calories and sodium depending on the dressing used compared to a basic garden salad.

Data Sources & Scientific References