🧪 Nutrition Facts
- Calories 210.9
- Total Fat 9.0 g
- Saturated Fat 1.5 g
- Cholesterol 29.8 mg
- Sodium 939.3 mg
- Potassium 0.0 mg
- Total Carbohydrate 15.0 g
- Dietary Fiber 4.9 g
- Sugars 4.0 g
- Protein 16.0 g
- Vitamin A 6999.2 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 96.1 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 100.1 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 3.6 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
With 210.9 calories per serving (1 Serving (213.0g)), Citrus Kale Salad with Chicken is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (9.0g, 39.5% of calories), including 1.5g of saturated fat. One thing to note: a single serving contains 939.3mg of sodium (41% 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
White Meat Chicken (chicken Breast with Rib Meat, Water, Cultured Sugar and Vinegar, Potato Starch, Sea Salt, Natural Flavorings), Kale, Cauliflower, Lemon, Grape Tomatoes, Carrot, Red Bell Pepper, Sunflower Seeds (sunflower Seeds, Canola Oil, Salt), Green Onion, Salt (salt, Sodium Silicoaluminate, Sodium Thiosulfate, Potassium Iodide), Black Pepper.
🔬 Ingredient Analysis
Fortification / Enrichment Agents: Potassium Iodide
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 Citrus Kale 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 Citrus Kale Salad with Chicken contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 210.9 kcal | 10.5% |
| Total Fat | 9.0 g | 12% |
| Saturated Fat | 1.5 g | 7% |
| Cholesterol | 29.8 mg | 10% |
| Sodium | 939.3 mg | 41% ⚠️ |
| Total Carbohydrate | 15.0 g | 5% |
| Dietary Fiber | 4.9 g | 17% |
| Total Sugars | 4.0 g | 8% |
| Protein | 16.0 g | 32% ✅ |
| Vitamin A | 6999.2 IU | 140% ⭐ |
| Vitamin C | 96.1 mg | 107% ⭐ |
| Calcium | 100.1 mg | 8% |
| Iron | 3.6 mg | 20% ✅ |
* 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
Citrus Kale Salad with Chicken accounts for 10.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 39.5% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 210.9 calories in Citrus Kale 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 | 15.9 min |
| Walking: 17 minutes per mile | 36.4 min |
| Cycling (Low Intensity) | 23.1 min |
| HIIT | 19.5 min |
| Stationary Bike (Moderate Intensity) | 22.3 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Citrus Kale Salad with Chicken
Is Citrus Kale Salad with Chicken good for weight loss?
At just 211 calories per serving with 16g of protein and nearly 5g of fiber, this salad supports weight loss well. The high protein content helps you feel full longer, while the fiber aids satiety without adding excess calories.
Is Citrus Kale Salad with Chicken good for muscle building?
The 16g of protein per serving makes this a decent option for muscle support, though you'd likely need additional protein sources to meet higher daily targets. Pairing it with other protein-rich foods would optimize muscle-building results.
Is Citrus Kale Salad with Chicken heart-healthy?
This salad is generally heart-friendly, with only 1.5g saturated fat and very low cholesterol at 30mg. The kale and vegetables provide nutrients that support cardiovascular health, though the sodium level is a consideration for those managing hypertension.
How does the fiber in Citrus Kale Salad with Chicken support digestion?
The 4.9g of fiber helps feed beneficial gut bacteria and supports regular digestion. Combined with the vegetables and leafy greens, this fiber promotes digestive health and helps maintain steady blood sugar levels.
What should I watch out for with Citrus Kale Salad with Chicken?
The sodium content at 939mg per serving is quite high—nearly 41% of the daily recommended limit in a single salad. If you're monitoring sodium intake for blood pressure or heart health, consider rinsing the salad or requesting less salt when ordering.
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.
