⏱ 10 min totalHawaiian Salad
Per 1 serving · 638 g · 6 ingredients
of a 2,000 cal day
- Protein33g20% of calories
- Carbs71g43% of calories
- Fat27g37% of calories
At a glance
One serving of Hawaiian Salad (638 g) has 615 calories, with 33 g of protein, 71 g of carbohydrates and 27 g of fat. Most of its energy comes from carbs (43% of calories). It is high in protein (66% DV), dietary fiber (69% DV) and Vitamin A (76% DV). Keep an eye on sodium, which provides 61% of the daily value.
High in
20%+ of the daily value
- Protein66%
- Dietary fiber69%
- Vitamin A76%
- Vitamin C267%
- Vitamin E39%
- Vitamin K819%
Good source of
10–19% of the daily value
- Vitamin B1211%
Watch
20%+ of the daily value
- Sodium61%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 cup Chickpeas
2 slice Canadian bacon
1 cup, chunks Pineapple
⅛ cup, sliced Almonds
2 cup, chopped Kale
2 tbsp Ranch dressing
Directions
- 1
Cut the Canadian bacon into small bite-size pieces. Optionally sear in a dry skillet until the edges are lightly crisped.
- 2
Cut the pineapple into bite-size chunks.
- 3
Remove tough ribs from the kale and chop. In a large bowl, massage the kale with about one-fourth of the ranch to soften.
- 4
Add drained chickpeas, Canadian bacon, pineapple, and almonds to the bowl. Drizzle with the remaining ranch and toss to coat.
Vitamins & minerals
Amounts for 1 serving (638 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 682 μg | 76% |
| Vitamin C | 240 mg | 267% |
| Vitamin D | 0.1 μg | 0% |
| Vitamin E | 6 mg | 39% |
| Vitamin K | 983 μg | 819% |
| Thiamine | 1 mg | 53% |
| Riboflavin (B2) | 1 mg | 39% |
| Niacin | 7 mg | 44% |
| Vitamin B6 | 2 mg | 142% |
| Folate (B9) | 287 μg | 72% |
| Vitamin B12 | 0.3 μg | 11% |
| Pantothenic acid | 2 mg | 33% |
| Choline | 148 mg | 27% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 349 mg | 35% |
| Iron | 6 mg | 77% |
| Potassium | 1,688 mg | 36% |
| Magnesium | 192 mg | 46% |
| Phosphorus | 574 mg | 82% |
| Zinc | 4 mg | 34% |
| Copper | 3 mg | 305% |
| Manganese | 5 mg | 202% |
| Selenium | 29 μg | 53% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 72 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 8,026 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 4 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0.1 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.4 g | — |
| Leucine | 2 g | — |
| Lycopene | 0.3 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 12 g | — |
| Proline | 1 g | — |
| Retinol | 4 μg | — |
| Serine | 1 g | — |
| Starch | 0.3 g | — |
| Sucrose | 11 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 8 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 615 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 117minWalking (3.5 mph)
- 74minCycling (moderate)
- 51minRunning (6 mph)
- 87minSwimming laps
Common questions
How many calories are in Hawaiian Salad?
One serving of Hawaiian Salad (1 serving) has 615 calories, which works out to 97 calories per 100 g. That is about 31% of a 2,000-calorie day.
Is Hawaiian Salad high in protein?
It provides a solid 33 g of protein per serving (66% of the 50 g daily value), but protein supplies only 20% 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 Hawaiian Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 52 g of net carbs and 43% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Hawaiian Salad?
1414 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Hawaiian Salad?
22 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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