🧪 Nutrition Facts
- Calories 428.8
- Total Fat 27.0 g
- Saturated Fat 5.0 g
- Cholesterol 153.6 mg
- Sodium 1040.0 mg
- Potassium 764.8 mg
- Total Carbohydrate 20.0 g
- Dietary Fiber 2.9 g
- Sugars 5.0 g
- Protein 26.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 166.4 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 3.0 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
At 428.8 calories per serving (1 Serving (320.0g)), Garden Salad with Chicken is a high-calorie food — portion size matters if you're monitoring your daily intake. The majority of its calories come from fat (27.0g, 56.9% of calories), including 5.0g of saturated fat. One thing to note: a single serving contains 1040.0mg of sodium (45% of the daily recommended limit), which is significant if you're watching your salt intake.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Lettuce Blend (romaine, Red Blend (red Butter Lettuce, Frisee Green Leaf), Chicken Breast Boneless Skinless Chicken Breast Water, Isolated Soy Protein, Salt, Sodium Phosphate, Black Pepper), Dressing (soybean Oil, Cultured Buttermilk, Water, Maltodextrin, Distilled Vinegar, Egg Yolk, Contains <2% of Salt, Sugar, Dried Garlic, Buttermilk Solids, Lactic Acid, Spice, Xanthan Gum, Dried Onion, Corn Starch, Mustard Seed, Guar Gum, Autolyzed Yeast Extract, Natural Flavor), Cucumber, Egg, Carrot, Croutons (enriched Flour Wheat Flour, Malted Barley Flour, Viacin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid), Canola And/or Sunflower Oil (with Rosemary Extract and Ascorbic Acid (preservatives)), Whey, Salt, Yeast, Sugar, 2% or Less of Dehydrated Parsley, Garlic Powder, Natural and Artificial Flavor, Parmesan Cheese and Enzyme Modified Cheese (pasteurized Milk, Cheese Cultures, Salt, Enzymes), Cultured Nonfat Milk, Annatto (color), Extractives of Turmeric and Paprika (color), Enzymes, Ascorbic Acid)), Tomato, Cheddar Cheese (pasteurized Milk, Cheese Cultures, Salt, Enzymes, Annatto (vegetable Color), Potato Starch, Powdered Cellulose (anti-Caking)).
🔬 Ingredient Analysis
Emulsifiers / Stabilisers: Xanthan Gum, Guar Gum
Flavour Enhancers: Yeast Extract, Autolyzed Yeast, Autolyzed Yeast Extract, Artificial Flavor
Fortification / Enrichment Agents: Reduced Iron, Riboflavin, Folic Acid, Ascorbic Acid
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice. Fortification agents are synthetic vitamins or minerals added to restore nutrients lost during processing or to boost nutritional content. They are added for public health reasons and are widely considered safe.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Garden Salad with Chicken — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Garden Salad with Chicken contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 428.8 kcal | 21.4% |
| Total Fat | 27.0 g | 35% |
| Saturated Fat | 5.0 g | 25% |
| Cholesterol | 153.6 mg | 51% |
| Sodium | 1040.0 mg | 45% ⚠️ |
| Total Carbohydrate | 20.0 g | 7% |
| Dietary Fiber | 2.9 g | 10% |
| Total Sugars | 5.0 g | 10% |
| Protein | 26.0 g | 52% ✅ |
| Calcium | 166.4 mg | 13% |
| Iron | 3.0 mg | 17% |
| Potassium | 764.8 mg | 16% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Garden Salad with Chicken accounts for 21.4% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 56.9% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 428.8 calories in Garden Salad with Chicken? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 32.4 min |
| Walking: 17 minutes per mile | 74.0 min |
| Cycling (Low Intensity) | 46.9 min |
| HIIT | 39.7 min |
| Roller Skating | 45.4 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Garden Salad with Chicken
Is Garden Salad with Chicken good for weight loss?
This salad can work for weight loss since it's moderate in calories at 429 per serving and provides substantial protein (26g) to help you stay satisfied. The low fiber content at 2.9g is the main drawback—adding more vegetables or choosing a higher-fiber dressing would make it more filling.
Is Garden Salad with Chicken good for muscle building?
With 26g of protein from chicken breast, this salad provides a solid foundation for muscle recovery and building. The carbs-to-protein ratio is reasonable for post-workout nutrition, though you might want to pair it with an additional carbohydrate source if this is your only meal after training.
Is Garden Salad with Chicken good post-workout fuel?
This makes a decent post-workout option with its protein content and carbs from croutons and vegetables, though the carb-to-protein ratio leans more toward protein. Adding a piece of fruit or a starchy side would better optimize muscle recovery after an intense workout.
Is Garden Salad with Chicken heart-healthy?
The saturated fat is relatively modest at 5g, which is good for heart health, but the high sodium is a concern for blood pressure management. The inclusion of vegetables and lean chicken breast are positive factors, though you'd want to request a lighter dressing to reduce overall fat intake.
What should I watch out for with Garden Salad with Chicken?
The sodium content is notably high at 1,040mg per serving, which is about half the daily limit for many people—mainly from the dressing and processed ingredients like croutons and cheese. If you're watching sodium intake, consider using less dressing or asking for it on the side.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
