⏱ 25 min totalChicken and Spinach Salad
Per 1 serving · 222 g · 5 ingredients
of a 2,000 cal day
- Protein31g37% of calories
- Carbs6.1g7% of calories
- Fat21g56% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
At a glance
One serving of Chicken and Spinach Salad (222 g) has 342 calories, with 31 g of protein, 6.1 g of carbohydrates and 21 g of fat. Most of its energy comes from fat (56% of calories). It is high in protein (62% DV), Vitamin A (35% DV) and Vitamin E (25% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 24%, 23% and 30% of the daily value.
High in
20%+ of the daily value
- Protein62%
- Vitamin A35%
- Vitamin E25%
- Vitamin K260%
- Riboflavin (B2)27%
- Niacin71%
Good source of
10–19% of the daily value
- Vitamin C19%
- Thiamine13%
- Vitamin B1216%
- Choline19%
- Calcium19%
- Potassium16%
Watch
20%+ of the daily value
- Sodium24%
- Saturated fat23%
- Cholesterol30%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Slice the raw chicken breast into strips and fry in a pan with olive oil until cooked through to 165°F, no longer pink, and the juices run clear.
- 2
Mix the cooked chicken, spinach, Italian dressing, and Parmesan cheese in a bowl.
- 3
Serve and enjoy!
Vitamins & minerals
Amounts for 1 serving (222 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 313 μg | 35% |
| Vitamin C | 17 mg | 19% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 25% |
| Vitamin K | 312 μg | 260% |
| Thiamine | 0.2 mg | 13% |
| Riboflavin (B2) | 0.4 mg | 27% |
| Niacin | 11 mg | 71% |
| Vitamin B6 | 1 mg | 80% |
| Folate (B9) | 127 μg | 32% |
| Vitamin B12 | 0.4 μg | 16% |
| Pantothenic acid | 2 mg | 35% |
| Choline | 107 mg | 19% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 194 mg | 19% |
| Iron | 2 mg | 28% |
| Potassium | 748 mg | 16% |
| Magnesium | 86 mg | 20% |
| Phosphorus | 349 mg | 50% |
| Zinc | 1 mg | 13% |
| Copper | 0.1 mg | 15% |
| Manganese | 1 mg | 24% |
| Selenium | 29 μg | 54% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.4 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 3,389 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 2 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 5 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 10 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 1 g | — |
| Retinol | 30 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.4 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 342 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 65minWalking (3.5 mph)
- 41minCycling (moderate)
- 28minRunning (6 mph)
- 48minSwimming laps
Common questions
How many calories are in Chicken and Spinach Salad?
One serving of Chicken and Spinach Salad (1 serving) has 342 calories, which works out to 154 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Chicken and Spinach Salad high in protein?
Yes. It has 31 g of protein per serving, and 37% of its calories come from protein (9.1 g of protein per 100 calories).
Is Chicken and Spinach Salad keto-friendly?
It can fit a ketogenic diet: 5 g of net carbs per serving, with carbs making up 7% of calories.
How much sodium is in Chicken and Spinach Salad?
560 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Chicken and Spinach Salad?
3.5 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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