⏱ 15 min total

Healthy Caesar Salad

Name: Healthy Caesar Salad
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Yield: 1 serving
Ingredients: 1 tbsp Caesar dressing; 3 cup Spinach; 4 oz Chicken breast; 3 tsp Olive oil; 1 tbsp Parmesan cheese

Per 1 serving · 237 g · 5 ingredients

Calories

377

19%
of a 2,000 cal day

Protein
30g
32% of calories
Carbs
3.9g
4% of calories
Fat
27g
64% of calories

Portion

✓ Protein-dense
✓ Keto-friendly

At a glance

One serving of Healthy Caesar Salad (237 g) has 377 calories, with 30 g of protein, 3.9 g of carbohydrates and 27 g of fat. Most of its energy comes from fat (64% of calories). It is high in protein (61% DV), Vitamin A (49% DV) and Vitamin C (28% DV). Keep an eye on saturated fat and cholesterol, which provide 24% and 31% of the daily value.

Per 100 g

159cal

medium energy density

Protein per 100 cal

Net carbs

carbs minus fiber

Fiber

2.1g

0.8 g sugar

High in

20%+ of the daily value

Protein61%
Vitamin A49%
Vitamin C28%
Vitamin E34%
Vitamin K382%
Riboflavin (B2)29%

Good source of

10–19% of the daily value

Thiamine16%
Vitamin B1213%
Calcium16%
Potassium19%
Zinc13%
Copper18%

Watch

20%+ of the daily value

Saturated fat24%
Cholesterol31%

Ingredients

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

Directions

Prep 5 minCook 10 min

1
Pound chicken breast to even thickness using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with one-third of the olive oil, about 4 minutes per side, until the internal temperature reaches 165°F.
2
Mix the Caesar salad dressing with the remaining olive oil in a separate container.
3
Combine spinach, shredded chicken breast, Parmesan cheese, and dressing in a bowl and serve.

Vitamins & minerals

Amounts for 1 serving (237 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	443 μg	49%
Vitamin C	25 mg	28%
Vitamin D	0 μg	0%
Vitamin E	5 mg	34%
Vitamin K	458 μg	382%
Thiamine	0.2 mg	16%
Riboflavin (B2)	0.4 mg	29%
Niacin	12 mg	72%
Vitamin B6	1 mg	84%
Folate (B9)	185 μg	46%
Vitamin B12	0.3 μg	13%
Pantothenic acid	2 mg	36%
Choline	114 mg	21%

Minerals

Nutrient	Amount	% Daily Value
Calcium	165 mg	16%
Iron	3 mg	39%
Potassium	890 mg	19%
Magnesium	106 mg	25%
Phosphorus	325 mg	46%
Zinc	1 mg	13%
Copper	0.2 mg	18%
Manganese	1 mg	36%
Selenium	28 μg	51%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0.1 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	5,067 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0 μg	—
Fructose	0.1 g	—
Galactose	0.1 g	—
Glucose	0.1 g	—
Glutamic acid	5 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	0 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	13 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	7 g	—
Proline	1 g	—
Retinol	20 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0.4 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 377 calories

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

71min
Walking (3.5 mph)
45min
Cycling (moderate)
31min
Running (6 mph)
53min
Swimming laps

Common questions

How many calories are in Healthy Caesar Salad?

One serving of Healthy Caesar Salad (1 serving) has 377 calories, which works out to 159 calories per 100 g. That is about 19% of a 2,000-calorie day.

Is Healthy Caesar Salad high in protein?

Yes. It has 30 g of protein per serving, and 32% of its calories come from protein (8 g of protein per 100 calories).

Is Healthy Caesar Salad keto-friendly?

It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 4% of calories.

How much sodium is in Healthy Caesar Salad?

385 mg per serving.

How much sugar is in Healthy Caesar Salad?

0.8 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 (237 g)

Calories377

% Daily Value*

Total fat 27g	34%
Saturated fat 4.7g	24%
Trans fat 0g
Cholesterol 92mg	31%
Sodium 385mg	17%
Total carbohydrate 3.9g	1%
Dietary fiber 2.1g	7%
Total sugars 0.8g
Protein 30g

* 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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