⏱ 55 min total

Cobb Salad

Name: Cobb Salad
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Yield: 1 serving
Ingredients: ½ tbsp Olive oil; 4 oz Chicken breast; ¾ extra large Egg; ¼ head Romaine lettuce; ½ medium whole Tomatoes; ³⁄₁₆ cup, crumbled, not packed Blue cheese; ¼ fruit Avocado; ¾ medium Scallions; ½ tbsp Ranch dressing; 1 ½ slice 12 oz pkg Turkey bacon

Per 1 serving · 499 g · 10 ingredients

Calories

553

28%
of a 2,000 cal day

Protein
44g
31% of calories
Carbs
15g
10% of calories
Fat
36g
58% of calories

Portion

✓ Protein-dense

At a glance

One serving of Cobb Salad (499 g) has 553 calories, with 44 g of protein, 15 g of carbohydrates and 36 g of fat. Most of its energy comes from fat (58% of calories). It is high in protein (88% DV), dietary fiber (28% DV) and Vitamin A (94% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 32%, 52% and 94% of the daily value.

Per 100 g

111cal

low energy density

Protein per 100 cal

7.9g

Net carbs

carbs minus fiber

Fiber

7.7g

4.7 g sugar

High in

20%+ of the daily value

Protein88%
Dietary fiber28%
Vitamin A94%
Vitamin C24%
Vitamin E26%
Vitamin K178%

Good source of

10–19% of the daily value

Manganese15%

Watch

20%+ of the daily value

Sodium32%
Saturated fat52%
Cholesterol94%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 40 min

1
Heat olive oil in a pan over medium-high heat. Add chicken and cook for 7-10 minutes per side until fully cooked and no longer pink. Let rest for five minutes, then chop into bite-sized pieces.
2
Place eggs in a saucepan and cover with cold water. Bring to a boil, then cover and remove from heat. Let stand in hot water for 10-12 minutes. Cool, peel, and chop.
3
Cook bacon in a large skillet over medium-high heat until browned and crispy. Drain, crumble, and set aside.
4
Divide shredded lettuce among plates.
5
Arrange chicken, eggs, tomatoes, blue cheese, bacon, avocado, and green onions in rows on top of the lettuce.
6
Drizzle with ranch dressing and serve.

Vitamins & minerals

Amounts for 1 serving (499 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	846 μg	94%
Vitamin C	22 mg	24%
Vitamin D	1 μg	7%
Vitamin E	4 mg	26%
Vitamin K	214 μg	178%
Thiamine	0.2 mg	21%
Riboflavin (B2)	1 mg	54%
Niacin	14 mg	87%
Vitamin B6	1 mg	104%
Folate (B9)	309 μg	77%
Vitamin B12	1 μg	50%
Pantothenic acid	4 mg	75%
Choline	250 mg	46%

Minerals

Nutrient	Amount	% Daily Value
Calcium	256 mg	26%
Iron	4 mg	47%
Potassium	1,397 mg	30%
Magnesium	92 mg	22%
Phosphorus	582 mg	83%
Zinc	3 mg	31%
Copper	0.3 mg	39%
Manganese	0.3 mg	15%
Selenium	44 μg	79%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.3 g	—
Alpha carotene	74 μg	—
Arginine	2 g	—
Aspartic acid	4 g	—
Beta carotene	8,573 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	5 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	7 g	—
Glycine	2 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0.1 g	—
Leucine	3 g	—
Lycopene	1,583 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	16 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	6 g	—
Proline	2 g	—
Retinol	125 μg	—
Serine	2 g	—
Starch	0.1 g	—
Sucrose	0.2 g	—
Theobromine	0 mg	—
Threonine	2 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	1 μg	—

Burning 553 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

105min
Walking (3.5 mph)
66min
Cycling (moderate)
46min
Running (6 mph)
78min
Swimming laps

Common questions

How many calories are in Cobb Salad?

One serving of Cobb Salad (1 serving) has 553 calories, which works out to 111 calories per 100 g. That is about 28% of a 2,000-calorie day.

Is Cobb Salad high in protein?

Yes. It has 44 g of protein per serving, and 31% of its calories come from protein (7.9 g of protein per 100 calories).

Is Cobb Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 10% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Cobb Salad?

746 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Cobb Salad?

4.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (499 g)

Calories553

% Daily Value*

Total fat 36g	47%
Saturated fat 10g	52%
Trans fat 0.1g
Cholesterol 281mg	94%
Sodium 746mg	32%
Total carbohydrate 15g	5%
Dietary fiber 7.7g	28%
Total sugars 4.7g
Protein 44g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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