⏱ 20 min totalBuffalo Chicken Salad
Per 1 serving · 478 g · 11 ingredients
of a 2,000 cal day
- Protein21g20% of calories
- Carbs16g15% of calories
- Fat30g65% of calories
At a glance
One serving of Buffalo Chicken Salad (478 g) has 403 calories, with 21 g of protein, 16 g of carbohydrates and 30 g of fat. Most of its energy comes from fat (65% of calories). It is high in protein (42% DV), dietary fiber (27% DV) and Vitamin A (187% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 42%, 48% and 26% of the daily value.
High in
20%+ of the daily value
- Protein42%
- Dietary fiber27%
- Vitamin A187%
- Vitamin C28%
- Vitamin K305%
- Thiamine24%
Good source of
10–19% of the daily value
- Vitamin E17%
- Vitamin B1214%
- Choline17%
- Magnesium17%
- Zinc15%
- Copper16%
Watch
20%+ of the daily value
- Sodium42%
- Saturated fat48%
- Cholesterol26%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ head Romaine lettuce
¼ cup grated Carrots
½ stalk, small Celery
⅛ cup Ranch dressing
⅛ cup, crumbled, not packed Blue cheese
¼ tbsp Canola oil
½ tbsp Butter
2 oz Chicken breast
1 tbsp Hot sauce- 🥄¼ dash Salt
¼ dash Black pepper
Directions
- 1
Preheat a skillet over medium-high heat.
- 2
Combine chopped lettuce, carrots, and celery in a salad bowl. Combine ranch dressing and blue cheese crumbles in a small bowl.
- 3
Add oil and butter to hot pan with the chicken. Season with salt and pepper and sear for 2 or 3 minutes, then add hot sauce. Reduce heat a little and cook 5 minutes more, or until chicken is cooked through and no longer pink.
- 4
Toss salad with dressing and season with salt and pepper. Top salad with Buffalo chicken and serve.
Vitamins & minerals
Amounts for 1 serving (478 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 1,687 μg | 187% |
| Vitamin C | 25 mg | 28% |
| Vitamin D | 0.2 μg | 2% |
| Vitamin E | 3 mg | 17% |
| Vitamin K | 366 μg | 305% |
| Thiamine | 0.3 mg | 24% |
| Riboflavin (B2) | 0.4 mg | 29% |
| Niacin | 7 mg | 44% |
| Vitamin B6 | 1 mg | 62% |
| Folate (B9) | 447 μg | 112% |
| Vitamin B12 | 0.3 μg | 14% |
| Pantothenic acid | 2 mg | 35% |
| Choline | 94 mg | 17% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 219 mg | 22% |
| Iron | 4 mg | 44% |
| Potassium | 1,158 mg | 25% |
| Magnesium | 70 mg | 17% |
| Phosphorus | 350 mg | 50% |
| Zinc | 2 mg | 15% |
| Copper | 0.1 mg | 16% |
| Manganese | 1 mg | 23% |
| Selenium | 18 μg | 32% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 957 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 18,700 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.4 g | — |
| Leucine | 2 g | — |
| Lycopene | 1 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.5 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 10 g | — |
| Proline | 1 g | — |
| Retinol | 88 μg | — |
| Serine | 1 g | — |
| Starch | 1 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 7 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 403 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 77minWalking (3.5 mph)
- 48minCycling (moderate)
- 34minRunning (6 mph)
- 57minSwimming laps
Common questions
How many calories are in Buffalo Chicken Salad?
One serving of Buffalo Chicken Salad (1 serving) has 403 calories, which works out to 84 calories per 100 g. That is about 20% of a 2,000-calorie day.
Is Buffalo Chicken Salad high in protein?
It provides a solid 21 g of protein per serving (42% of the 50 g daily value), but protein supplies only 20% 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 Buffalo Chicken Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 15% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Buffalo Chicken Salad?
960 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Buffalo Chicken Salad?
6.8 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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