⏱ 8 min totalFirst Class Bleu Cheese Salad
Per 1 serving · 227 g · 5 ingredients
of a 2,000 cal day
- Protein12g9% of calories
- Carbs9.7g8% of calories
- Fat45g83% of calories
At a glance
One serving of First Class Bleu Cheese Salad (227 g) has 480 calories, with 12 g of protein, 9.7 g of carbohydrates and 45 g of fat. Most of its energy comes from fat (83% of calories). It is high in protein (23% DV), Vitamin A (63% DV) and Vitamin E (41% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 27%, 47% and 42% of the daily value.
High in
20%+ of the daily value
- Protein23%
- Vitamin A63%
- Vitamin E41%
- Vitamin K140%
- Riboflavin (B2)35%
- Folate (B9)45%
Good source of
10–19% of the daily value
- Dietary fiber15%
- Vitamin B616%
- Choline19%
- Calcium19%
- Potassium11%
- Magnesium14%
Watch
20%+ of the daily value
- Sodium27%
- Saturated fat47%
- Cholesterol42%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ large Egg
4 leaf outer Romaine lettuce
¼ cup Blue cheese dressing
⅛ cup, ground Almonds
⅛ cup, crumbled, not packed Blue cheese
Directions
- 1
In a medium bowl, toss together the romaine lettuce, blue cheese dressing, toasted almonds, and crumbled blue cheese.
- 2
To poach the egg, add a small dash of vinegar and water to a pan and bring to a steady simmer on the stovetop.
- 3
Crack the egg into a cup and slowly tip it into the near-boiling water.
- 4
Cook for three minutes, then remove with a slotted spoon, cutting off any wispy edges.
- 5
Drain the egg on kitchen paper for a moment to remove excess water, then set it on top of the salad.
- 6
Serve immediately.
Vitamins & minerals
Amounts for 1 serving (227 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 570 μg | 63% |
| Vitamin C | 5 mg | 5% |
| Vitamin D | 1 μg | 4% |
| Vitamin E | 6 mg | 41% |
| Vitamin K | 168 μg | 140% |
| Thiamine | 0.1 mg | 9% |
| Riboflavin (B2) | 0.5 mg | 35% |
| Niacin | 1 mg | 7% |
| Vitamin B6 | 0.2 mg | 16% |
| Folate (B9) | 178 μg | 45% |
| Vitamin B12 | 1 μg | 25% |
| Pantothenic acid | 1 mg | 22% |
| Choline | 104 mg | 19% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 195 mg | 19% |
| Iron | 2 mg | 26% |
| Potassium | 495 mg | 11% |
| Magnesium | 60 mg | 14% |
| Phosphorus | 251 mg | 36% |
| Zinc | 2 mg | 14% |
| Copper | 0.2 mg | 20% |
| Manganese | 0.4 mg | 19% |
| Selenium | 12 μg | 21% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 1 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 5,868 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 17 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.5 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 14 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 19 g | — |
| Proline | 1 g | — |
| Retinol | 81 μg | — |
| Serine | 1 g | — |
| Starch | 0.1 g | — |
| Sucrose | 0.5 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 480 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 91minWalking (3.5 mph)
- 58minCycling (moderate)
- 40minRunning (6 mph)
- 68minSwimming laps
Common questions
How many calories are in First Class Bleu Cheese Salad?
One serving of First Class Bleu Cheese Salad (1 serving) has 480 calories, which works out to 211 calories per 100 g. That is about 24% of a 2,000-calorie day.
Is First Class Bleu Cheese Salad high in protein?
It provides a solid 12 g of protein per serving (23% of the 50 g daily value), but protein supplies only 9% 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 First Class Bleu Cheese Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 8% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in First Class Bleu Cheese Salad?
631 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in First Class Bleu Cheese Salad?
4.2 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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