⏱ 20 min totalArugula Chicken Salad
Per 1 serving · 321 g · 7 ingredients
of a 2,000 cal day
- Protein29g28% of calories
- Carbs18g17% of calories
- Fat25g55% of calories
At a glance
One serving of Arugula Chicken Salad (321 g) has 410 calories, with 29 g of protein, 18 g of carbohydrates and 25 g of fat. Most of its energy comes from fat (55% of calories). It is high in protein (57% DV), Vitamin A (95% DV) and Vitamin C (38% DV). Keep an eye on cholesterol, which provides 28% of the daily value.
High in
20%+ of the daily value
- Protein57%
- Vitamin A95%
- Vitamin C38%
- Vitamin E34%
- Vitamin K64%
- Riboflavin (B2)25%
Good source of
10–19% of the daily value
- Dietary fiber16%
- Thiamine16%
- Folate (B9)17%
- Calcium10%
- Magnesium16%
- Zinc13%
Watch
20%+ of the daily value
- Cholesterol28%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tbsp Olive oil
4 oz Chicken breast
½ cup, chopped Red cabbage
¾ cup chopped Carrots
1 cup Arugula
½ tbsp Sunflower seed kernels
2 tbsp Italian dressing
Directions
- 1
Heat a non-stick pan over medium heat and add olive oil. Cube the chicken breast and pan fry for about 5-7 minutes until fully cooked through to 165°F. Set aside to cool.
- 2
Chop the red cabbage and carrots and combine in a large bowl with arugula.
- 3
Top the salad mix with sunflower seeds and chicken breast.
- 4
Drizzle with dressing, toss to combine, and enjoy.
Vitamins & minerals
Amounts for 1 serving (321 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 859 μg | 95% |
| Vitamin C | 34 mg | 38% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 5 mg | 34% |
| Vitamin K | 76 μg | 64% |
| Thiamine | 0.2 mg | 16% |
| Riboflavin (B2) | 0.3 mg | 25% |
| Niacin | 12 mg | 78% |
| Vitamin B6 | 1 mg | 94% |
| Folate (B9) | 66 μg | 17% |
| Vitamin B12 | 0.2 μg | 9% |
| Pantothenic acid | 2 mg | 49% |
| Choline | 115 mg | 21% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 96 mg | 10% |
| Iron | 2 mg | 20% |
| Potassium | 930 mg | 20% |
| Magnesium | 67 mg | 16% |
| Phosphorus | 354 mg | 51% |
| Zinc | 1 mg | 13% |
| Copper | 0.1 mg | 14% |
| Manganese | 0.4 mg | 17% |
| Selenium | 30 μg | 55% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.4 g | — |
| Alpha carotene | 3,338 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 8,543 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 3 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 15 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 13 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 7 g | — |
| Proline | 1 g | — |
| Retinol | 8 μg | — |
| Serine | 1 g | — |
| Starch | 1 g | — |
| Sucrose | 4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.4 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 410 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 78minWalking (3.5 mph)
- 49minCycling (moderate)
- 34minRunning (6 mph)
- 58minSwimming laps
Common questions
How many calories are in Arugula Chicken Salad?
One serving of Arugula Chicken Salad (1 serving) has 410 calories, which works out to 128 calories per 100 g. That is about 21% of a 2,000-calorie day.
Is Arugula Chicken Salad high in protein?
It provides a solid 29 g of protein per serving (57% of the 50 g daily value), but protein supplies only 28% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Arugula Chicken Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 13 g of net carbs and 17% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Arugula Chicken Salad?
427 mg per serving.
How much sugar is in Arugula Chicken Salad?
10 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
303 calVegan Tomato, Onion, and Garlic Pasta1 serving
415 calParmesan Potato Wedges1 serving
368 calBanana, Oat, and Chia Smoothie1 serving
452 calLime Shrimp Dragon Noodles1 serving
277 calShrimp Noodle Soup1 serving
314 calSpicy Ramen Cup of Noodles1 serving
506 calVegetarian Ramen Noodle Salad1 serving
569 calSesame Turkey Ramen Bowl1 serving