🧪 Nutrition Facts
- Calories 210.2
- Total Fat 13.0 g
- Saturated Fat 4.0 g
- Cholesterol 30.7 mg
- Sodium 490.6 mg
- Potassium 0.0 mg
- Total Carbohydrate 16.0 g
- Dietary Fiber 1.1 g
- Sugars 3.0 g
- Protein 12.0 g
- Vitamin A 1749.8 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 60.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 59.1 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 0.7 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 210.2 calories per serving (1 Serving (219.0g)), Mediterranean Chicken Salad with Lite Greek Dressing is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (13.0g, 51.1% of calories), including 4.0g of saturated fat.
📝 Ingredients
Iceberg & Romaine Lettuce Mix (iceberg Lettuce, Romaine Lettuce), Chicken (boneless Skinless Chicken Breast, Water, Seasoning (salt, Herbs and Spices, Dehydrated Onion, Dehydrated Garlic)), Lite Greek Dressing (water, Canola Oil, Sugar, Extra Virgin Olive Oil, Olive Oil, White Wine Vinegar, Feta Cheese (milk, Salt, Culture, Enzymes), Distilled Vinegar, Modified Corn Starch, Salt, Dried Onion, Dried Garlic, Natural Flavors, Spices, Lemon Juice Concentrate, Ascorbic Acid, Xanthan Gum, Guar Gum, Dried Bell Pepper, Garlic Extract), Grape Tomatoes, Feta Cheese Crumbles (pasteurized Milk, Cheese Cultures, Salt, Enzymes, Powdered Cellulose (to Prevent Caking)), Red Onion, Croutons (wheat Flour, Sunflower Oil, Cracked Rye, Cracked Wheat, Yeast, Sea Salt, 2% or Less of Sugar, Wheat Gluten, Dehydrated Roasted Garlic, Natural Olive Oil Flavor, Ascorbic Acid). Seasoning (onion, Spices (black Pepper, Parsley, Celery Seed, Basil, Bay, Marjoram, Oregano, Savory, Thyme, Cayenne Pepper, Coriander, Cumin, Mustard, Rosemary), Garlic, Carrot, Orange Peel, Tomato Lemon Juice Powder, Citric Acid, Oil of Lemon).
🔬 Ingredient Analysis
Emulsifiers / Stabilisers: Xanthan Gum, Guar Gum, Modified Corn Starch
Fortification / Enrichment Agents: 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 Mediterranean Chicken Salad with Lite Greek Dressing — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Mediterranean Chicken Salad with Lite Greek Dressing contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 210.2 kcal | 10.5% |
| Total Fat | 13.0 g | 17% |
| Saturated Fat | 4.0 g | 20% |
| Cholesterol | 30.7 mg | 10% |
| Sodium | 490.6 mg | 21% |
| Total Carbohydrate | 16.0 g | 6% |
| Dietary Fiber | 1.1 g | 4% |
| Total Sugars | 3.0 g | 6% |
| Protein | 12.0 g | 24% |
| Vitamin A | 1749.8 IU | 35% ✅ |
| Vitamin C | 60.0 mg | 67% ✅ |
| Calcium | 59.1 mg | 5% |
| Iron | 0.7 mg | 4% |
* 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
Mediterranean Chicken Salad with Lite Greek Dressing 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 51.1% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 210.2 calories in Mediterranean Chicken Salad with Lite Greek Dressing? 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 | 36.3 min |
| Cycling (Low Intensity) | 23.0 min |
| HIIT | 19.5 min |
| Mountain Climbers | 19.5 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Mediterranean Chicken Salad with Lite Greek Dressing
Is Mediterranean Chicken Salad with Lite Greek Dressing good for weight loss?
At 210 calories with decent protein (12g) and fiber (1.1g), this salad can fit into a weight loss plan, especially since it's relatively light and filling for its calorie count. The main consideration is portion control with the dressing and croutons, which add calories and fat.
Is Mediterranean Chicken Salad with Lite Greek Dressing good for muscle building?
The 12g of protein per serving is on the modest side for muscle building, though the lean chicken breast is a quality source. You'd likely want to pair this with additional protein sources or a larger portion to adequately support muscle recovery and growth.
Is Mediterranean Chicken Salad with Lite Greek Dressing good post-workout fuel?
With 12g of protein and 16g of carbs, this salad provides some post-workout nutrition, though the carb-to-protein ratio isn't ideal for optimal recovery. Adding extra protein or pairing it with a protein-rich side would make it more effective for muscle repair after exercise.
Is Mediterranean Chicken Salad with Lite Greek Dressing heart-healthy?
This is a heart-healthy choice featuring lean chicken, vegetables, and olive oil-based dressing with minimal saturated fat (4g) and low cholesterol. The Mediterranean-style ingredients like feta, tomatoes, and extra virgin olive oil align with heart-healthy eating patterns.
What should I watch out for with Mediterranean Chicken Salad with Lite Greek Dressing?
The sodium content is fairly high at 491mg per serving—nearly a quarter of the daily recommended limit—so those watching salt intake should be mindful. The croutons add refined carbs with minimal nutritional benefit, and the dressing, while lite, still contributes most of the fat calories.
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.
