🧪 Nutrition Facts
- Calories 530.4
- Total Fat 36.0 g
- Saturated Fat 6.0 g
- Cholesterol 51.0 mg
- Sodium 649.4 mg
- Potassium 0.0 mg
- Total Carbohydrate 30.0 g
- Dietary Fiber 8.2 g
- Sugars 6.0 g
- Protein 23.0 g
- Vitamin A 11998.6 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 29.9 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 61.2 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 10.8 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 530.4 calories per serving (1 Serving (340.0g)), Southwest Chicken Salad is a high-calorie food — portion size matters if you're monitoring your daily intake. The majority of its calories come from fat (36.0g, 60.5% of calories), including 6.0g of saturated fat. One thing to note: a single serving contains 649.4mg of sodium (28% 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
Salad Mix (romaine Lettuce, Red Cabbage, Carrot), White Meat Chicken (chicken Breast with Rib Meat, Water, Less than 2% Rice Starch, Salt, Sugar, Vinegar), Southwest Cilantro Dressing (soybean Oil, Water, Cilantro, Poblano Pepper, Cotija Cheese [cultured Pasteurized Milk, Salt, Enzymes], Garlic, Red Wine Vinegar, Dried Egg Yolk, Distilled Vinegar, Sugar, Salt, Lemon Juice Concentrate, Mustard Flour, Xanthan Gum, White Pepper), Pico De Gallo (roma Tomatoes, Yellow Onion, Fresh Cilantro, Chili Peppers), Corn, Cooked Black Beans, Salted Tortilla Strips (corn Masa Flour, Safflower And/or Sunflower Oil, Salt, Trace of Lime), Roasted and Salted Pepitas.
🔬 Ingredient Analysis
Emulsifiers / Stabilisers: Xanthan Gum
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 Southwest Chicken Salad — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Southwest Chicken Salad contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 530.4 kcal | 26.5% |
| Total Fat | 36.0 g | 46% |
| Saturated Fat | 6.0 g | 30% |
| Cholesterol | 51.0 mg | 17% |
| Sodium | 649.4 mg | 28% ⚠️ |
| Total Carbohydrate | 30.0 g | 11% |
| Dietary Fiber | 8.2 g | 29% ✅ |
| Total Sugars | 6.0 g | 12% |
| Protein | 23.0 g | 46% ✅ |
| Vitamin A | 11998.6 IU | 240% ⭐ |
| Vitamin C | 29.9 mg | 33% ✅ |
| Calcium | 61.2 mg | 5% |
| Iron | 10.8 mg | 60% ✅ |
* 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
Southwest Chicken Salad accounts for 26.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 60.5% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 530.4 calories in Southwest Chicken Salad? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 40.1 min |
| Walking: 17 minutes per mile | 91.5 min |
| Cycling (Low Intensity) | 58.0 min |
| HIIT | 49.1 min |
| Roller Skating | 56.1 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Southwest Chicken Salad
Is Southwest Chicken Salad good for weight loss?
At 530 calories per serving, this salad can fit into a weight loss plan if you're mindful of portion sizes. The 8.2g of fiber and 23g of protein help with satiety, though the 36g of fat—much of it from the dressing and pepitas—adds calories quickly.
Is Southwest Chicken Salad good for muscle building?
The 23g of protein from chicken breast makes this a reasonable choice for muscle repair and recovery. Combined with carbs from beans and corn, you're getting some of the building blocks your muscles need, though you might want additional protein depending on your goals.
Is Southwest Chicken Salad good post-workout fuel?
This salad works well after a workout thanks to its balance of protein, carbohydrates from beans and corn, and micronutrients like iron and vitamin C. The combination supports glycogen replenishment and muscle recovery in one convenient meal.
Is Southwest Chicken Salad heart-healthy?
The saturated fat is reasonably low at 6g, and cholesterol is modest at 51mg, which are positive signs. However, the high sodium and calorie-dense dressing mean you'd want to monitor overall intake, especially if this is part of a daily eating pattern.
What should I watch out for with Southwest Chicken Salad?
The sodium content at 649mg is fairly high for a single salad, so be mindful if you're watching your sodium intake throughout the day. The dressing contributes most of the fat calories, so consider asking for it on the side to control portions.
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.
