1 serving (200 grams) contains 150 calories, 20.0 grams of protein, 5.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
176.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.9 g | 7% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 58.8 mg | 19% | |
| Sodium | 352.9 mg | 15% | |
| Total Carbohydrates | 11.8 g | 4% | |
| Dietary Fiber | 3.5 g | 12% | |
| Sugars | 3.5 g | ||
| protein | 23.5 g | 47% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.1 mg | 3% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 470.6 mg | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Salad with vegetables and chicken
Salad with vegetables and chicken is a versatile, globally inspired dish found in cuisines worldwide, often influenced by Mediterranean, American, or Asian flavors. It typically consists of mixed leafy greens, a variety of fresh vegetables like tomatoes, cucumbers, and bell peppers, combined with lean, grilled or roasted chicken. This combination creates a nutrient-dense meal that is rich in protein, dietary fiber, vitamins, and minerals while being relatively low in calories and saturated fat. A typical serving (about 200 grams) can contain approximately 25-30 grams of protein, 4-5 grams of fiber, and provide significant micronutrients such as Vitamin A, Vitamin C, potassium, and iron. Dressing choice can alter caloric and fat content, making it a flexible option for various dietary preferences.
Health Benefits
- High protein content from chicken supports muscle repair and maintenance, with about 25-30 grams per serving.
- Rich in Vitamin C from vegetables like tomatoes and bell peppers, boosting immune function and skin health.
- Contains dietary fiber from leafy greens and vegetables, aiding in digestion and promoting healthy gut bacteria.
- Provides iron, particularly from chicken, which helps in the formation of red blood cells and prevents anemia.
- Low in saturated fat (when prepared without heavy dressings), supporting heart health.
Dietary Considerations
Selection and Storage
Store components separately to maintain freshness; refrigerate vegetables and cooked chicken at or below 40°F (4°C) and assemble prior to eating to prevent sogginess.
Common Questions About Salad with vegetables and chicken Nutrition
Is salad with vegetables and chicken high in protein?
Yes, salad with vegetables and chicken is a good source of protein. A typical serving with 3 ounces (85g) of grilled chicken provides around 25-30 grams of protein, depending on the cut of chicken used. The vegetables also contribute small amounts of protein along with essential vitamins and minerals.
Can I eat salad with vegetables and chicken on a keto diet?
Yes, salad with vegetables and chicken can be keto-friendly if prepared correctly. Use low-carb vegetables like spinach, lettuce, cucumber, and zucchini, and avoid dressings high in sugar. Adding healthy fats like olive oil or avocado can help make it more keto-compliant.
What are the health benefits of eating salad with vegetables and chicken?
This meal offers a nutrient-dense combination of lean protein, fiber, vitamins, and minerals. Chicken provides high-quality protein, essential for muscle repair and immune function, while vegetables add antioxidants, vitamins A and C, and dietary fiber, which supports gut health. However, adding high-calorie dressings or fried chicken can increase fat and calorie content.
How much salad with vegetables and chicken should I eat per meal?
A well-balanced portion typically includes 2-3 cups of mixed vegetables and 3-4 ounces of cooked chicken. This amount provides sufficient nutrients, with an estimated calorie count of 300-400 depending on the dressing and toppings. Adjust portion sizes based on your caloric needs and activity levels.
How does salad with vegetables and chicken compare to other meal options?
Compared to fast food or heavy pasta dishes, salad with vegetables and chicken is lower in calories and unhealthy fats while being rich in nutrients. It's a lighter option, but variations like using fried chicken or creamy dressings can make it less healthy. Opting for grilled chicken and vinaigrette will keep the meal balanced and nutritious.
