⏱ 30 min totalChicken and Watercress Salad with Almonds and Feta
Per 1 serving · 194 g · 8 ingredients
of a 2,000 cal day
- Protein20g24% of calories
- Carbs9.2g11% of calories
- Fat24g65% of calories
At a glance
One serving of Chicken and Watercress Salad with Almonds and Feta (194 g) has 331 calories, with 20 g of protein, 9.2 g of carbohydrates and 24 g of fat. Most of its energy comes from fat (65% of calories). It is high in protein (40% DV), Vitamin C (22% DV) and Vitamin E (30% DV). Keep an eye on saturated fat and cholesterol, which provide 33% and 23% of the daily value.
High in
20%+ of the daily value
- Protein40%
- Vitamin C22%
- Vitamin E30%
- Vitamin K88%
- Riboflavin (B2)34%
- Niacin40%
Good source of
10–19% of the daily value
- Vitamin A15%
- Thiamine15%
- Choline11%
- Iron13%
- Potassium11%
- Magnesium12%
Watch
20%+ of the daily value
- Saturated fat33%
- Cholesterol23%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tbsp Olive oil
¹⁄₁₆ cup, sliced Almonds
1 apricot Apricots
1 ⅛ cup, chopped Watercress
¾ tbsp Balsamic vinegar
¼ tbsp chopped Shallots
½ breast fillet Chicken breast
³⁄₁₆ cup, crumbled Feta cheese
Directions
- 1
Chop the shallot and trim any thick stems from the watercress.
- 2
Cook the chicken in 1/4 of olive oil to your preference (about 20 minutes) and tear it into bite-sized pieces.
- 3
Pitt the apricots and cut them into wedges. Slice and toast the almonds.
- 4
In a medium bowl, combine the vinegar and shallot. Whisk in remaining oil. Season the dressing to taste with salt and pepper.
- 5
In a large bowl, combine the watercress, chicken, cheese, and apricots. Pour the dressing over the salad and toss to coat.
- 6
Divide the salad among 4 plates and sprinkle each serving with the toasted almonds.
Vitamins & minerals
Amounts for 1 serving (194 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 134 μg | 15% |
| Vitamin C | 20 mg | 22% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 5 mg | 30% |
| Vitamin K | 106 μg | 88% |
| Thiamine | 0.2 mg | 15% |
| Riboflavin (B2) | 0.4 mg | 34% |
| Niacin | 6 mg | 40% |
| Vitamin B6 | 1 mg | 52% |
| Folate (B9) | 24 μg | 6% |
| Vitamin B12 | 1 μg | 24% |
| Pantothenic acid | 1 mg | 27% |
| Choline | 60 mg | 11% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 212 mg | 21% |
| Iron | 1 mg | 13% |
| Potassium | 495 mg | 11% |
| Magnesium | 51 mg | 12% |
| Phosphorus | 283 mg | 40% |
| Zinc | 2 mg | 14% |
| Copper | 0.1 mg | 15% |
| Manganese | 0.3 mg | 11% |
| Selenium | 18 μg | 33% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 7 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 1,116 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 1 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 | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 13 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 39 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 331 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 63minWalking (3.5 mph)
- 40minCycling (moderate)
- 28minRunning (6 mph)
- 47minSwimming laps
Common questions
How many calories are in Chicken and Watercress Salad with Almonds and Feta?
One serving of Chicken and Watercress Salad with Almonds and Feta (1 serving) has 331 calories, which works out to 171 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Chicken and Watercress Salad with Almonds and Feta high in protein?
It provides a solid 20 g of protein per serving (40% of the 50 g daily value), but protein supplies only 24% 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 Watercress Salad with Almonds and Feta keto-friendly?
It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 11% 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 Watercress Salad with Almonds and Feta?
304 mg per serving.
How much sugar is in Chicken and Watercress Salad with Almonds and Feta?
6.7 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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