⏱ 35 min totalApple Salad
Per 1 serving · 407 g · 6 ingredients
of a 2,000 cal day
- Protein36g32% of calories
- Carbs31g27% of calories
- Fat21g41% of calories
- ✓ Protein-dense
At a glance
One serving of Apple Salad (407 g) has 435 calories, with 36 g of protein, 31 g of carbohydrates and 21 g of fat. Most of its energy comes from fat (41% of calories). It is high in protein (71% DV), dietary fiber (20% DV) and Vitamin A (41% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 20%, 36% and 38% of the daily value.
High in
20%+ of the daily value
- Protein71%
- Dietary fiber20%
- Vitamin A41%
- Vitamin C29%
- Vitamin E23%
- Vitamin K249%
Good source of
10–19% of the daily value
- Thiamine17%
- Copper18%
Watch
20%+ of the daily value
- Sodium20%
- Saturated fat36%
- Cholesterol38%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tbsp Olive oil
½ full breast (both fillets) Chicken breast
1 medium Apple
¼ cup, shredded Cheddar cheese
2 cup Spinach
½ fl oz Newman's Own balsamic vinaigrette
Directions
- 1
Heat oil in a pan over medium-high heat. Add chicken and cook for 5-7 minutes per side or until cooked through and no longer pink.
- 2
Let chicken rest before chopping into bite sized pieces.
- 3
Chop apple and shred cheese. Slice apple.
- 4
Combine all ingredients together in a bowl and toss well. Top with the dressing and serve.
- 5
Inspired by: http://www.thekitchn.com/salad-swag-the-cure-for-the-common-salad-201121
Vitamins & minerals
Amounts for 1 serving (407 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 369 μg | 41% |
| Vitamin C | 26 mg | 29% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 3 mg | 23% |
| Vitamin K | 299 μg | 249% |
| Thiamine | 0.2 mg | 17% |
| Riboflavin (B2) | 0.5 mg | 38% |
| Niacin | 12 mg | 75% |
| Vitamin B6 | 1 mg | 91% |
| Folate (B9) | 140 μg | 35% |
| Vitamin B12 | 0.5 μg | 20% |
| Pantothenic acid | 2 mg | 41% |
| Choline | 119 mg | 22% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 268 mg | 27% |
| Iron | 2 mg | 30% |
| Potassium | 948 mg | 20% |
| Magnesium | 98 mg | 23% |
| Phosphorus | 434 mg | 62% |
| Zinc | 2 mg | 20% |
| Copper | 0.2 mg | 18% |
| Manganese | 1 mg | 27% |
| Selenium | 36 μg | 65% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 3,449 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 16 μg | — |
| Fructose | 11 g | — |
| Galactose | 0.1 g | — |
| Glucose | 5 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 2 g | — |
| Retinol | 81 μg | — |
| Serine | 1 g | — |
| Starch | 0.1 g | — |
| Sucrose | 4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 1 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 435 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 82minWalking (3.5 mph)
- 52minCycling (moderate)
- 36minRunning (6 mph)
- 61minSwimming laps
Common questions
How many calories are in Apple Salad?
One serving of Apple Salad (1 serving) has 435 calories, which works out to 107 calories per 100 g. That is about 22% of a 2,000-calorie day.
Is Apple Salad high in protein?
Yes. It has 36 g of protein per serving, and 32% of its calories come from protein (8.2 g of protein per 100 calories).
Is Apple Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 27% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Apple Salad?
468 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Apple Salad?
20 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
465 calBeef Burritos1 serving
242 calSpiced Pork Tenderloin and Avocado Salsa1 serving
379 calHawaiian Pineapple Egg Scramble1 serving
191 calHoney & Lime Rainbow Fruit Salad1 serving
372 calVegan Walnut Chorizo Tacos with Pineapple Salsa1 serving
187 calCod with Pineapple Avocado Salsa1 serving
561 calSmoothie Bowl1 serving
145 calPineapple Ginger Fruit Smoothie1 serving