⏱ 30 min total

Tostada Salad

Name: Tostada Salad
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: 1 tortilla, medium Flour tortillas; 1 breast fillet Chicken breast; 2 tsp Olive oil; 1 dash Salt; 1 tbsp Lime juice; ¼ tsp, whole Cumin seed; ⅛ tsp Chili powder; 1 small Zucchini; 2 cup shredded Romaine lettuce; ¼ can Black beans; 2 tbsp Cilantro

Per 1 serving · 509 g · 11 ingredients

Calories

496

25%
of a 2,000 cal day

Protein
40g
32% of calories
Carbs
50g
40% of calories
Fat
16g
29% of calories

Portion

✓ Protein-dense

At a glance

One serving of Tostada Salad (509 g) has 496 calories, with 40 g of protein, 50 g of carbohydrates and 16 g of fat. Most of its energy comes from carbs (40% of calories). It is high in protein (79% DV), dietary fiber (43% DV) and Vitamin A (49% DV). Keep an eye on sodium and cholesterol, which provide 31% and 29% of the daily value.

Per 100 g

97cal

low energy density

Protein per 100 cal

Net carbs

38g

carbs minus fiber

Fiber

12g

6.1 g sugar

High in

20%+ of the daily value

Protein79%
Dietary fiber43%
Vitamin A49%
Vitamin C37%
Vitamin E21%
Vitamin K98%

Good source of

10–19% of the daily value

Vitamin B1211%
Calcium16%

Watch

20%+ of the daily value

Sodium31%
Cholesterol29%

Ingredients

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

Directions

Prep 10 minCook 20 min

1
To make the tortilla shell, preheat the oven to 350°F.
2
Lightly spray an ovenproof ceramic bowl or very large ramekin with olive oil spray and arrange the tortilla inside to make a shell. Place in the oven and bake for 10 minutes.
3
While the tortilla bakes, toss the chicken cutlet with 1 tsp olive oil, a pinch of salt, and the ground cumin and chili powder; let sit for 10 minutes to marinate.
4
Heat a grill pan over medium-high heat and grill chicken for about 3 minutes per side, or until nicely grilled and cooked through. Remove to a plate to rest, toss zucchini with remaining olive oil and a pinch of salt and grill for about 2 minutes per side. Set aside to cool.
5
Cut grilled chicken into small dice and toss with zucchini; place in a bowl with the chopped romaine, black beans, and cilantro.
6
Toss salad together and top tostada. Enjoy.

Vitamins & minerals

Amounts for 1 serving (509 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	441 μg	49%
Vitamin C	33 mg	37%
Vitamin D	0 μg	0%
Vitamin E	3 mg	21%
Vitamin K	118 μg	98%
Thiamine	1 mg	47%
Riboflavin (B2)	1 mg	43%
Niacin	15 mg	91%
Vitamin B6	1 mg	98%
Folate (B9)	291 μg	73%
Vitamin B12	0.3 μg	11%
Pantothenic acid	2 mg	49%
Choline	147 mg	27%

Minerals

Nutrient	Amount	% Daily Value
Calcium	161 mg	16%
Iron	6 mg	74%
Potassium	1,371 mg	29%
Magnesium	118 mg	28%
Phosphorus	533 mg	76%
Zinc	2 mg	20%
Copper	0.4 mg	45%
Manganese	1 mg	35%
Selenium	41 μg	74%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	6 μg	—
Arginine	2 g	—
Aspartic acid	4 g	—
Beta carotene	5,179 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	15 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 g	—
Leucine	3 g	—
Lycopene	0.1 μg	—
Lysine	3 g	—
Maltose	1 g	—
Methionine	1 g	—
Monounsaturated fats	9 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	2 g	—
Proline	2 g	—
Retinol	8 μg	—
Serine	2 g	—
Starch	20 g	—
Sucrose	0.5 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	0.1 g	—
Total omega 6	0.5 g	—
Tryptophan	1 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 496 calories

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

94min
Walking (3.5 mph)
60min
Cycling (moderate)
41min
Running (6 mph)
70min
Swimming laps

Common questions

How many calories are in Tostada Salad?

One serving of Tostada Salad (1 serving) has 496 calories, which works out to 97 calories per 100 g. That is about 25% of a 2,000-calorie day.

Is Tostada Salad high in protein?

Yes. It has 40 g of protein per serving, and 32% of its calories come from protein (8 g of protein per 100 calories).

Is Tostada Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 38 g of net carbs and 40% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Tostada Salad?

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

How much sugar is in Tostada Salad?

6.1 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 (509 g)

Calories496

% Daily Value*

Total fat 16g	20%
Saturated fat 2.8g	14%
Trans fat 0g
Cholesterol 86mg	29%
Sodium 707mg	31%
Total carbohydrate 50g	18%
Dietary fiber 12g	43%
Total sugars 6.1g
Protein 40g

* 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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