🧪 Nutrition Facts
- Calories 528.9
- Total Fat 35.0 g
- Saturated Fat 7.0 g
- Cholesterol 45.4 mg
- Sodium 581.1 mg
- Potassium 0.0 mg
- Total Carbohydrate 37.0 g
- Dietary Fiber 4.1 g
- Sugars 31.0 g
- Protein 21.0 g
- Vitamin A 7500.1 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 21.1 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 149.8 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 2.7 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
At 528.9 calories per serving (1 Serving (227.0g)), Spinach Cranberry 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 (35.0g, 57.6% of calories), including 7.0g of saturated fat. With 21.0g of protein per serving (42% DV), it's an excellent source of protein for muscle maintenance and recovery.
🏷️ 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
Spinach, Raspberry Vinagrette Dressing (water, Sugar, Distilled Vinegar, Salt, Cucumber Juice, Raspberry Juice Concentrate, Xanthan Gum, Onion*, Citric Acid, Bell Pepper*, Natural and Artificial Flavor, Sodium Bonzoate Added as Preservative, Garlic*, Spice, Red #40, Calcium Disodium Edta Added to Protect Flavor, Titanium Dioxide, Blue #1, *dehydrated), Grilled Chicken Breast Strips (boneless, Skinless Chicken Breast Strips with Rib Meat, Water Seasoning (maltodextrin, Salt, Sugar, Chicken Stock, Vegetable Stock [carrot, Onion, Celery], Flavors, Carrot Powder and Garlic Powder), Modified Food Starch, Sodium Phosphates, Soy Protein Concentrate, Sea Salt), Dried Cranberries (cranberries, Sugar, Sunflower Oil), Blue Cheese Crumbles (pasteurized Whole Milk, Salt, Culture, Enzymes, Powdered Cellulose (to Prevent Caking)), Walnuts
🔬 Ingredient Analysis
Artificial Colours: Red #40
Emulsifiers / Stabilisers: Xanthan Gum, Modified Food Starch
Flavour Enhancers: Artificial Flavor
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.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Spinach Cranberry 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 Spinach Cranberry Salad with Chicken contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 528.9 kcal | 26.4% |
| Total Fat | 35.0 g | 45% |
| Saturated Fat | 7.0 g | 35% |
| Cholesterol | 45.4 mg | 15% |
| Sodium | 581.1 mg | 25% |
| Total Carbohydrate | 37.0 g | 13% |
| Dietary Fiber | 4.1 g | 15% |
| Total Sugars | 31.0 g | 62% |
| Protein | 21.0 g | 42% ✅ |
| Vitamin A | 7500.1 IU | 150% ⭐ |
| Vitamin C | 21.1 mg | 23% ✅ |
| Calcium | 149.8 mg | 12% |
| Iron | 2.7 mg | 15% |
* 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
Spinach Cranberry Salad with Chicken accounts for 26.4% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 57.6% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 528.9 calories in Spinach Cranberry 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 | 40.0 min |
| Walking: 17 minutes per mile | 91.3 min |
| Cycling (Low Intensity) | 57.8 min |
| HIIT | 49.0 min |
| Mowing Lawn (Walking Moderate) | 78.8 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Spinach Cranberry Salad with Chicken
Is Spinach Cranberry Salad with Chicken good for weight loss?
At 529 calories per serving with 35g of fat, this salad is calorie-dense for weight loss efforts. However, the 21g of protein and 4.1g of fiber can help keep you satisfied, so portion control matters more than avoiding it entirely.
Is Spinach Cranberry Salad with Chicken good for muscle building?
The 21g of protein from chicken and cheese provides a decent amino acid foundation for muscle recovery and growth. Pairing this with resistance training and adequate overall protein intake throughout the day would be beneficial.
Is Spinach Cranberry Salad with Chicken good post-workout fuel?
This works reasonably well post-workout thanks to its protein and carbohydrate content, though the high sugar and fat mean you're getting a less refined carb-protein ratio than a more optimal recovery meal would provide.
How might Spinach Cranberry Salad with Chicken affect blood sugar?
With 31g of sugar and only 4.1g of fiber, this salad will likely cause a fairly sharp blood sugar spike, especially when eaten on its own. The ratio of simple sugars to fiber isn't ideal for steady energy levels.
What should I watch out for with Spinach Cranberry Salad with Chicken?
The 31g of sugar—mostly from the dressing and dried cranberries—is quite high for a single salad. The sodium content at 581mg is moderate but worth noting if you're tracking salt intake, and the dressing contains several additives and artificial colors.
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.
