⏱ 50 min totalChicken and Mango Salad with Ginger-Orange Dressing
Per 1 serving · 231 g · 8 ingredients
of a 2,000 cal day
- Protein22g20% of calories
- Carbs16g15% of calories
- Fat31g65% of calories
- ✓ Low sodium
At a glance
One serving of Chicken and Mango Salad with Ginger-Orange Dressing (231 g) has 421 calories, with 22 g of protein, 16 g of carbohydrates and 31 g of fat. Most of its energy comes from fat (65% of calories). It is high in protein (43% DV), Vitamin C (63% DV) and Vitamin E (50% DV). Keep an eye on cholesterol, which provides 22% of the daily value.
High in
20%+ of the daily value
- Protein43%
- Vitamin C63%
- Vitamin E50%
- Vitamin K55%
- Niacin57%
- Vitamin B666%
Good source of
10–19% of the daily value
- Thiamine15%
- Riboflavin (B2)18%
- Folate (B9)12%
- Choline15%
- Potassium13%
- Magnesium10%
Watch
20%+ of the daily value
- Cholesterol22%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¾ breast fillet Chicken breast
⅛ cup Canola oil
½ tbsp Rice wine vinegar
¹⁄₁₆ cup Orange juice
¼ fruit without refuse Mango
½ tbsp Ginger root
¾ cup, chopped Watercress
⅛ small Onion
Directions
- 1
Thaw orange juice concentrate. Peel and very thinly slice onion. Peel and finely chop ginger. Peel and cut mango into 1/2-inch pieces, discarding rib.
- 2
In a small bowl, whisk together 3/4 of the vegetable oil, rice wine vinegar, orange juice, and ginger. Season to taste with salt and pepper.
- 3
Heat the remaining vegetable oil in a large skillet over medium-low heat. Season the chicken with salt and pepper and add it to the skillet. Cover and cook until cooked through, about 6 minutes per side. Transfer to a cutting board, slice crosswise, and let cool for 5 minutes.
- 4
To serve, mound the watercress on plates and top with the chicken, mango, and red onion. Drizzle with the dressing and serve.
Vitamins & minerals
Amounts for 1 serving (231 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 77 μg | 9% |
| Vitamin C | 56 mg | 63% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 7 mg | 50% |
| Vitamin K | 66 μg | 55% |
| Thiamine | 0.2 mg | 15% |
| Riboflavin (B2) | 0.2 mg | 18% |
| Niacin | 9 mg | 57% |
| Vitamin B6 | 1 mg | 66% |
| Folate (B9) | 48 μg | 12% |
| Vitamin B12 | 0.2 μg | 8% |
| Pantothenic acid | 2 mg | 32% |
| Choline | 84 mg | 15% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 50 mg | 5% |
| Iron | 1 mg | 7% |
| Potassium | 604 mg | 13% |
| Magnesium | 44 mg | 10% |
| Phosphorus | 226 mg | 32% |
| Zinc | 1 mg | 7% |
| Copper | 0.1 mg | 10% |
| Manganese | 0.1 mg | 5% |
| Selenium | 21 μg | 38% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 8 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 829 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 4 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 g | — |
| Leucine | 2 g | — |
| Lycopene | 2 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 21 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 1 g | — |
| Retinol | 6 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 6 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 4 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 421 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 80minWalking (3.5 mph)
- 51minCycling (moderate)
- 35minRunning (6 mph)
- 59minSwimming laps
Common questions
How many calories are in Chicken and Mango Salad with Ginger-Orange Dressing?
One serving of Chicken and Mango Salad with Ginger-Orange Dressing (1 serving) has 421 calories, which works out to 183 calories per 100 g. That is about 21% of a 2,000-calorie day.
Is Chicken and Mango Salad with Ginger-Orange Dressing high in protein?
It provides a solid 22 g of protein per serving (43% 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 Chicken and Mango Salad with Ginger-Orange Dressing keto-friendly?
It is hard to fit into a strict keto diet. One serving has 14 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 Chicken and Mango Salad with Ginger-Orange Dressing?
53 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Chicken and Mango Salad with Ginger-Orange Dressing?
13 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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