⏱ 30 min totalChef Salad
Per 1 serving · 202 g · 7 ingredients
of a 2,000 cal day
- Protein17g25% of calories
- Carbs11g16% of calories
- Fat18g59% of calories
At a glance
One serving of Chef Salad (202 g) has 266 calories, with 17 g of protein, 11 g of carbohydrates and 18 g of fat. Most of its energy comes from fat (59% of calories). It is high in protein (34% DV), Vitamin A (35% DV) and Vitamin C (22% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 29%, 24% and 72% of the daily value.
High in
20%+ of the daily value
- Protein34%
- Vitamin A35%
- Vitamin C22%
- Vitamin K191%
- Thiamine24%
- Riboflavin (B2)34%
Good source of
10–19% of the daily value
- Dietary fiber17%
- Vitamin E17%
- Niacin17%
- Calcium15%
- Potassium15%
- Magnesium16%
Watch
20%+ of the daily value
- Sodium29%
- Saturated fat24%
- Cholesterol72%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 large Egg- 1 slice Ham
½ oz Turkey
1 ½ cup Spinach
½ tbsp Honey mustard dressing
¼ fruit Avocado
¼ oz Swiss cheese
Directions
- 1
Place eggs in a saucepan, cover with cool water by about an inch, and add a pinch of salt. Bring to a full boil over medium heat, boil 2 minutes, then remove from heat, cover, and let stand 11 minutes. Drain, shock in ice water until cool, then peel.
- 2
Chop the ham, turkey, and Swiss. Arrange spinach in bowls or on a platter; add chopped meats, cheese, sliced eggs, and diced or sliced avocado. Serve with honey mustard dressing on the side.
Vitamins & minerals
Amounts for 1 serving (202 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 311 μg | 35% |
| Vitamin C | 20 mg | 22% |
| Vitamin D | 1 μg | 8% |
| Vitamin E | 3 mg | 17% |
| Vitamin K | 229 μg | 191% |
| Thiamine | 0.3 mg | 24% |
| Riboflavin (B2) | 0.4 mg | 34% |
| Niacin | 3 mg | 17% |
| Vitamin B6 | 0.4 mg | 33% |
| Folate (B9) | 155 μg | 39% |
| Vitamin B12 | 1 μg | 35% |
| Pantothenic acid | 2 mg | 35% |
| Choline | 187 mg | 34% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 149 mg | 15% |
| Iron | 3 mg | 38% |
| Potassium | 703 mg | 15% |
| Magnesium | 69 mg | 16% |
| Phosphorus | 255 mg | 36% |
| Zinc | 2 mg | 20% |
| Copper | 0.2 mg | 25% |
| Manganese | 1 mg | 30% |
| Selenium | 28 μg | 51% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 12 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 2,568 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 0.4 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 95 μg | — |
| Serine | 1 g | — |
| Starch | 0.1 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 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 | 1 μg | — |
Burning 266 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 51minWalking (3.5 mph)
- 32minCycling (moderate)
- 22minRunning (6 mph)
- 37minSwimming laps
Common questions
How many calories are in Chef Salad?
One serving of Chef Salad (1 serving) has 266 calories, which works out to 132 calories per 100 g. That is about 13% of a 2,000-calorie day.
Is Chef Salad high in protein?
It provides a solid 17 g of protein per serving (34% of the 50 g daily value), but protein supplies only 25% 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 Chef Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 16% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Chef Salad?
658 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Chef Salad?
2.7 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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