⏱ 20 min totalVeggie & Chicken Salad
Per 1 serving · 383 g · 8 ingredients
of a 2,000 cal day
- Protein19g26% of calories
- Carbs19g26% of calories
- Fat16g48% of calories
At a glance
One serving of Veggie & Chicken Salad (383 g) has 284 calories, with 19 g of protein, 19 g of carbohydrates and 16 g of fat. Most of its energy comes from fat (48% of calories). It is high in protein (38% DV), dietary fiber (27% DV) and Vitamin A (100% DV).
High in
20%+ of the daily value
- Protein38%
- Dietary fiber27%
- Vitamin A100%
- Vitamin C130%
- Vitamin E27%
- Vitamin K63%
Good source of
10–19% of the daily value
- Choline14%
- Calcium14%
- Zinc14%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 tsp Olive oil
2 oz Chicken breast
1 cup shredded Romaine lettuce
1 medium whole Tomatoes
1 small Red bell pepper
1 medium Carrots
1 tbsp Parmesan cheese
1 tbsp, ground Flaxseed
Directions
- 1
Pound the chicken breast to an even thickness.
- 2
Heat half of the oil in a nonstick skillet over medium heat. Cook the chicken for about 4 minutes per side until cooked through to 165°F and no pink remains in the center. Let rest 2 minutes, then chop into bite-size pieces.
- 3
In a large bowl, combine the romaine, chopped tomato, bell pepper, carrot, Parmesan, ground flaxseed, chopped chicken, and the remaining olive oil.
- 4
Toss until evenly coated and enjoy.
Vitamins & minerals
Amounts for 1 serving (383 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 898 μg | 100% |
| Vitamin C | 117 mg | 130% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 27% |
| Vitamin K | 76 μg | 63% |
| Thiamine | 0.3 mg | 26% |
| Riboflavin (B2) | 0.3 mg | 24% |
| Niacin | 8 mg | 49% |
| Vitamin B6 | 1 mg | 74% |
| Folate (B9) | 140 μg | 35% |
| Vitamin B12 | 0.2 μg | 8% |
| Pantothenic acid | 2 mg | 31% |
| Choline | 75 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 136 mg | 14% |
| Iron | 2 mg | 24% |
| Potassium | 1,010 mg | 21% |
| Magnesium | 82 mg | 20% |
| Phosphorus | 287 mg | 41% |
| Zinc | 1 mg | 14% |
| Copper | 0.3 mg | 30% |
| Manganese | 1 mg | 25% |
| Selenium | 16 μg | 30% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 2,260 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 9,268 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 5 μg | — |
| Fructose | 4 g | — |
| Galactose | 0 g | — |
| Glucose | 4 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 3,165 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 15 μg | — |
| Serine | 1 g | — |
| Starch | 1 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.2 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 284 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 54minWalking (3.5 mph)
- 34minCycling (moderate)
- 24minRunning (6 mph)
- 40minSwimming laps
Common questions
How many calories are in Veggie & Chicken Salad?
One serving of Veggie & Chicken Salad (1 serving) has 284 calories, which works out to 74 calories per 100 g. That is about 14% of a 2,000-calorie day.
Is Veggie & Chicken Salad high in protein?
It provides a solid 19 g of protein per serving (38% of the 50 g daily value), but protein supplies only 26% 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 Veggie & Chicken Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 11 g of net carbs and 26% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Veggie & Chicken Salad?
168 mg per serving.
How much sugar is in Veggie & Chicken Salad?
10 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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