⏱ 45 min totalFruit & Fiber Chicken Salad
Per 1 serving · 474 g · 10 ingredients
of a 2,000 cal day
- Protein37g18% of calories
- Carbs69g33% of calories
- Fat46g49% of calories
At a glance
One serving of Fruit & Fiber Chicken Salad (474 g) has 809 calories, with 37 g of protein, 69 g of carbohydrates and 46 g of fat. Most of its energy comes from fat (49% of calories). It is high in protein (75% DV), dietary fiber (62% DV) and Vitamin A (47% DV). Keep an eye on saturated fat and cholesterol, which provide 52% and 30% of the daily value.
High in
20%+ of the daily value
- Protein75%
- Dietary fiber62%
- Vitamin A47%
- Vitamin C59%
- Vitamin K112%
- Thiamine55%
Good source of
10–19% of the daily value
- Vitamin E14%
- Vitamin B1210%
- Calcium12%
Watch
20%+ of the daily value
- Saturated fat52%
- Cholesterol30%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Barley
½ tbsp Coconut oil
4 oz Chicken breast
½ cup European grapes
1 tbsp Mayonnaise
1 wedge yields Lemon juice
1 oz (19 halves per oz) Pecans
2 cup shredded Romaine lettuce
½ cup, halves Strawberries
1 tbsp, whole Flaxseed
Directions
- 1
Rinse the pearled barley and cook according to package directions until tender. Drain well and let cool slightly.
- 2
Heat the coconut oil in a skillet over medium-high heat. Dice the chicken and cook, stirring occasionally, until browned and cooked through (internal temperature 165°F), 7–12 minutes.
- 3
Whisk the mayonnaise with the lemon juice in a small bowl until smooth and fluid.
- 4
In a large bowl, combine the romaine, cooked barley, chicken, grapes, strawberries, pecans, and flaxseed. Drizzle with the lemon–mayo dressing and toss gently to coat. Serve right away.
Vitamins & minerals
Amounts for 1 serving (474 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 424 μg | 47% |
| Vitamin C | 54 mg | 59% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 134 μg | 112% |
| Thiamine | 1 mg | 55% |
| Riboflavin (B2) | 0.4 mg | 29% |
| Niacin | 15 mg | 91% |
| Vitamin B6 | 1 mg | 98% |
| Folate (B9) | 186 μg | 47% |
| Vitamin B12 | 0.2 μg | 10% |
| Pantothenic acid | 3 mg | 50% |
| Choline | 154 mg | 28% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 118 mg | 12% |
| Iron | 5 mg | 56% |
| Potassium | 1,220 mg | 26% |
| Magnesium | 175 mg | 42% |
| Phosphorus | 562 mg | 80% |
| Zinc | 4 mg | 35% |
| Copper | 1 mg | 100% |
| Manganese | 3 mg | 115% |
| Selenium | 49 μg | 90% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 1 μg | — |
| Arginine | 3 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 4,963 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.5 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 12 μg | — |
| Fructose | 9 g | — |
| Galactose | 0 g | — |
| Glucose | 7 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 16 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 16 g | — |
| Proline | 2 g | — |
| Retinol | 10 μg | — |
| Serine | 1 g | — |
| Starch | 0.2 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 6 g | — |
| Tryptophan | 1 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 809 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 154minWalking (3.5 mph)
- 97minCycling (moderate)
- 67minRunning (6 mph)
- 114minSwimming laps
Common questions
How many calories are in Fruit & Fiber Chicken Salad?
One serving of Fruit & Fiber Chicken Salad (1 serving) has 809 calories, which works out to 171 calories per 100 g. That is about 41% of a 2,000-calorie day.
Is Fruit & Fiber Chicken Salad high in protein?
It provides a solid 37 g of protein per serving (75% of the 50 g daily value), but protein supplies only 18% 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 Fruit & Fiber Chicken Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 51 g of net carbs and 33% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Fruit & Fiber Chicken Salad?
156 mg per serving.
How much sugar is in Fruit & Fiber Chicken Salad?
18 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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