🧪 Nutrition Facts
- Calories 290.5
- Total Fat 23.0 g
- Saturated Fat 4.0 g
- Cholesterol 129.8 mg
- Sodium 749.8 mg
- Potassium 0.0 mg
- Total Carbohydrate 5.0 g
- Dietary Fiber 2.1 g
- Sugars 3.0 g
- Protein 16.0 g
- Vitamin A 3499.9 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 3.5 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 59.7 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.4 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 290.5 calories per serving (1 Serving (206.0g)), Cobb Salad is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (23.0g, 71.1% of calories), including 4.0g of saturated fat. One thing to note: a single serving contains 749.8mg of sodium (33% 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
Iceberg Lettuce, Romaine Lettuce, Blue Cheese Dressing (canola Oil, Cultured Buttermilk, Blue Cheese [milk, Salt, Culture, Enzymes], Water, Egg Yolk, Salt, Distilled Vinegar, Sugar, Maltodextrin, Cultured Dextrose, Dried Garlic, Xanthan Gum, Carrageenan Gum, Mustard Flour, Spice), Hard-Cooked Eggs (egg, Water, Citric Acid, Sodium Benzoate [as a Preservative]),turkey Breast (turkey Breast, Water, Contains 2% or Less of Sugar, Salt, Sodium Phosphate, Sodium Diacetate, Sodium Nitrite, Potassium Lactate, Sodium Erythorbate), Bacon Bits (bacon Cured with Water, Salt, Sugar, Sodium Nitrite [preservative], May Contain Smoke Flavoring, Dextrose, Brown Sugar, Sodium Phosphates [to Enhance Flavor], Sodium Erythorbate [preservative], Sodium Ascorbate [preservative], Potassium Chloride [preservative], Flavoring).
🔬 Ingredient Analysis
Artificial Preservatives: Sodium Benzoate, Sodium Nitrite, Sodium Diacetate
Emulsifiers / Stabilisers: Carrageenan, Xanthan Gum
Fortification / Enrichment Agents: Sodium Ascorbate
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 Cobb 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 Cobb Salad contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 290.5 kcal | 14.5% |
| Total Fat | 23.0 g | 30% |
| Saturated Fat | 4.0 g | 20% |
| Cholesterol | 129.8 mg | 43% |
| Sodium | 749.8 mg | 33% ⚠️ |
| Total Carbohydrate | 5.0 g | 2% |
| Dietary Fiber | 2.1 g | 7% |
| Total Sugars | 3.0 g | 6% |
| Protein | 16.0 g | 32% ✅ |
| Vitamin A | 3499.9 IU | 70% ✅ |
| Vitamin C | 3.5 mg | 4% |
| Calcium | 59.7 mg | 5% |
| Iron | 1.4 mg | 8% |
* 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
Cobb Salad accounts for 14.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 71.1% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 290.5 calories in Cobb Salad? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 22.0 min |
| Walking: 17 minutes per mile | 50.1 min |
| Cycling (Low Intensity) | 31.8 min |
| HIIT | 26.9 min |
| Running: 6 minutes per mile | 17.2 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Cobb Salad
Is Cobb Salad good for weight loss?
At about 290 calories per serving with only 5g of carbs, this salad can fit into a weight loss plan, especially if you're watching portions of the dressing. The 16g of protein helps with satiety, though the 23g of fat is relatively high for the calorie count, mostly coming from the creamy dressing and bacon.
Is Cobb Salad good for muscle building?
The 16g of protein per serving makes this a decent choice for muscle maintenance, though you might want additional protein sources if building muscle is your main goal. The salad provides some supporting nutrients, but the relatively modest protein content means it works better as a side to your main protein source.
Is Cobb Salad heart-healthy?
While the salad includes heart-healthy vegetables and lean turkey, the blue cheese dressing adds saturated fat and cholesterol that could be concerning if eaten frequently. Requesting a vinaigrette-based dressing instead would make this significantly more heart-friendly.
How does Cobb Salad fit a low-sodium diet?
This salad is not suitable for a strict low-sodium diet, as the 750mg of sodium is quite high for a single serving. The cured meats, cheese, and dressing are the main culprits, so you'd need to substantially modify it—such as using fresh ingredients without processed meats and a simple oil-and-vinegar dressing.
What should I watch out for with Cobb Salad?
The sodium content at 750mg per serving is substantial—nearly a third of the daily limit for many people—mostly from the dressing, cured turkey, and bacon. If you're sensitive to sodium or watching your intake, you might consider requesting dressing on the side or choosing a lighter option.
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.
