⏱ 19 min totalAutumn Chopped Salad
Per 1 serving · 305 g · 15 ingredients
of a 2,000 cal day
- Protein13g9% of calories
- Carbs26g17% of calories
- Fat51g74% of calories
At a glance
One serving of Autumn Chopped Salad (305 g) has 597 calories, with 13 g of protein, 26 g of carbohydrates and 51 g of fat. Most of its energy comes from fat (74% of calories). It is high in protein (26% DV), dietary fiber (27% DV) and Vitamin A (52% DV). Keep an eye on sodium and saturated fat, which provide 24% and 60% of the daily value.
High in
20%+ of the daily value
- Protein26%
- Dietary fiber27%
- Vitamin A52%
- Vitamin K91%
- Thiamine25%
- Vitamin B621%
Good source of
10–19% of the daily value
- Vitamin C10%
- Vitamin E19%
- Riboflavin (B2)19%
- Niacin12%
- Vitamin B1219%
- Potassium13%
Watch
20%+ of the daily value
- Sodium24%
- Saturated fat60%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 cup shredded Romaine lettuce
2 strip Bacon
¼ medium Apple
¼ medium Pears
¼ cup, chopped Pecans
½ tbsp Cranberries
1 oz Blue cheese
¼ cloves, minced Garlic
½ tbsp chopped Onion
¼ tsp Dijon mustard
¹⁄₁₆ cup Apple cider vinegar
¹⁄₁₆ cup Olive oil
¼ tsp Honey- 🥄¼ dash Salt
¼ dash Black pepper
Directions
- 1
In a pan over medium high heat, cook bacon until done. Remove from heat and cool. Roughly chop.
- 2
In a small bowl or jar, combine garlic, chopped onion, Dijon mustard, apple cider vinegar, olive oil, honey, salt, and pepper. Whisk or shake until well combined.
- 3
Place the sliced romaine hearts in a large bowl. Top with chopped apple, pear, pecans, cranberries, bacon, and crumbled blue cheese. Add dressing and gently toss to combine.
Vitamins & minerals
Amounts for 1 serving (305 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 471 μg | 52% |
| Vitamin C | 9 mg | 10% |
| Vitamin D | 0.2 μg | 2% |
| Vitamin E | 3 mg | 19% |
| Vitamin K | 109 μg | 91% |
| Thiamine | 0.3 mg | 25% |
| Riboflavin (B2) | 0.2 mg | 19% |
| Niacin | 2 mg | 12% |
| Vitamin B6 | 0.3 mg | 21% |
| Folate (B9) | 150 μg | 37% |
| Vitamin B12 | 0.5 μg | 19% |
| Pantothenic acid | 1 mg | 21% |
| Choline | 41 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 213 mg | 21% |
| Iron | 2 mg | 26% |
| Potassium | 590 mg | 13% |
| Magnesium | 63 mg | 15% |
| Phosphorus | 264 mg | 38% |
| Zinc | 3 mg | 23% |
| Copper | 0.4 mg | 44% |
| Manganese | 1 mg | 64% |
| Selenium | 11 μg | 20% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0.5 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 4,960 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 6 μg | — |
| Fructose | 7 g | — |
| Galactose | 0.1 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 27 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 9 g | — |
| Proline | 1 g | — |
| Retinol | 57 μg | — |
| Serine | 1 g | — |
| Starch | 0.2 g | — |
| Sucrose | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 597 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 113minWalking (3.5 mph)
- 72minCycling (moderate)
- 50minRunning (6 mph)
- 84minSwimming laps
Common questions
How many calories are in Autumn Chopped Salad?
One serving of Autumn Chopped Salad (1 serving) has 597 calories, which works out to 196 calories per 100 g. That is about 30% of a 2,000-calorie day.
Is Autumn Chopped Salad high in protein?
It provides a solid 13 g of protein per serving (26% of the 50 g daily value), but protein supplies only 9% 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 Autumn Chopped Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 19 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 Autumn Chopped Salad?
563 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Autumn Chopped Salad?
16 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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