⏱ 25 min totalChopped Thai-Inspired Salad with Sesame Garlic Dressing
Per 1 serving · 310 g · 17 ingredients
of a 2,000 cal day
- Protein16g15% of calories
- Carbs33g30% of calories
- Fat27g55% of calories
- ✓ Cholesterol free
At a glance
One serving of Chopped Thai-Inspired Salad with Sesame Garlic Dressing (310 g) has 411 calories, with 16 g of protein, 33 g of carbohydrates and 27 g of fat. Most of its energy comes from fat (55% of calories). It is high in protein (32% DV), dietary fiber (32% DV) and Vitamin A (77% DV). Keep an eye on sodium, which provides 27% of the daily value.
High in
20%+ of the daily value
- Protein32%
- Dietary fiber32%
- Vitamin A77%
- Vitamin C205%
- Vitamin E31%
- Vitamin K447%
Good source of
10–19% of the daily value
- Niacin18%
- Pantothenic acid19%
- Choline10%
- Calcium18%
Watch
20%+ of the daily value
- Sodium27%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¹³⁄₁₆ tbsp Canola oil
½ clove Garlic
½ tbsp Tamari soy sauce- 🥄⅓ tbsp Water
⅓ tbsp Distilled vinegar
⅓ tbsp Honey
³⁄₁₆ tbsp Sesame oil- 🥄½ tsp Lemongrass paste
³⁄₁₆ tsp Lime juice
⅔ cup Edamame
1 cup, chopped Kale
½ large Carrots
³⁄₁₆ large (2-1/4 per pound, approx 3-3/4" lo Red bell pepper
³⁄₁₆ pepper, large Yellow bell pepper
³⁄₁₆ cup Cilantro
⅓ medium Scallions
⅛ cup Cashews
Directions
- 1
Blend canola oil, garlic, soy sauce, water, vinegar, honey, sesame oil, lemongrass paste, and lime juice in a food processor until smooth. Adjust seasoning to taste and set aside.
- 2
Boil the edamame for 3-5 minutes, then drain and cool. Thinly slice the kale, carrots, peppers, cilantro, and scallions.
- 3
Pulse the cooked edamame in the food processor until minced, then transfer to a bowl. Repeat with the cashews.
- 4
Combine all ingredients in a large bowl, drizzle with dressing, and toss gently to serve.
Vitamins & minerals
Amounts for 1 serving (310 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 693 μg | 77% |
| Vitamin C | 184 mg | 205% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 5 mg | 31% |
| Vitamin K | 536 μg | 447% |
| Thiamine | 0.3 mg | 23% |
| Riboflavin (B2) | 0.4 mg | 29% |
| Niacin | 3 mg | 18% |
| Vitamin B6 | 1 mg | 48% |
| Folate (B9) | 371 μg | 93% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 19% |
| Choline | 54 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 182 mg | 18% |
| Iron | 5 mg | 57% |
| Potassium | 1,117 mg | 24% |
| Magnesium | 147 mg | 35% |
| Phosphorus | 335 mg | 48% |
| Zinc | 3 mg | 25% |
| Copper | 2 mg | 186% |
| Manganese | 2 mg | 74% |
| Selenium | 5 μg | 8% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 1,294 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 7,570 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 4 g | — |
| Galactose | 0.2 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.4 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 12 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 6 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 6 g | — |
| Sucrose | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 411 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 78minWalking (3.5 mph)
- 49minCycling (moderate)
- 34minRunning (6 mph)
- 58minSwimming laps
Common questions
How many calories are in Chopped Thai-Inspired Salad with Sesame Garlic Dressing?
One serving of Chopped Thai-Inspired Salad with Sesame Garlic Dressing (1 serving) has 411 calories, which works out to 133 calories per 100 g. That is about 21% of a 2,000-calorie day.
Is Chopped Thai-Inspired Salad with Sesame Garlic Dressing high in protein?
It provides a solid 16 g of protein per serving (32% of the 50 g daily value), but protein supplies only 15% 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 Chopped Thai-Inspired Salad with Sesame Garlic Dressing keto-friendly?
It is hard to fit into a strict keto diet. One serving has 24 g of net carbs and 30% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Chopped Thai-Inspired Salad with Sesame Garlic Dressing?
622 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Chopped Thai-Inspired Salad with Sesame Garlic 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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