Chef Salad calories & nutrition
Chef Salad contains 563 calories per serving (28% of a 2,000 kcal daily diet), with 43g fat, 13g carbs, and 31g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Chef Salad?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Mixed Greens | 2 oz | 20 | 0.2 | 3 | 1.5 |
| Shredded Carrots | 1 oz | 15 | 0.1 | 3.5 | 0.3 |
| Shredded Cheddar Cheese | 1.5 oz | 170 | 14 | 1 | 10 |
| Ham | 2 oz | 100 | 5 | 1 | 12 |
| Hard-boiled Egg | 1.75 oz | 78 | 5.3 | 0.6 | 6.3 |
| Salad Dressing | 2 floz | 180 | 18 | 4 | 0.5 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Mixed Greens · Shredded Carrots · Shredded Cheddar Cheese · Ham · Hard-boiled Egg · Salad Dressing
How does Chef Salad compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Chef Salad with Turkey and Ham | 340g | 483 | 53g | -80 kcal, more protein |
Frequently Asked Questions
Is Chef Salad healthy?
In moderation. Chef Salad is calorie-dense at 217 kcal/4 oz. With 31g protein and 13g carbs, it provides good nutrition but watch portion sizes.
Is Chef Salad good for weight loss?
Yes. At 563 calories with 31g protein, Chef Salad keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Chef Salad?
One serving contains 31g of protein, which is about 31% of the recommended daily protein intake.
What app can track calories in this meal?
Arise lets you track this meal instantly by taking a photo. No manual entry needed — the AI recognizes ingredients and calculates nutrition automatically.
What are the nutrition facts for Chef Salad?
- Macro split: fat 68%, carbs 9%, protein 23%
- Energy density: 217 kcal/4 oz (medium)
- Top calorie contributors: Salad Dressing, Shredded Cheddar Cheese, Ham
How long does it take to burn off Chef Salad?
- Jogging: ~64 min
- Cycling: ~74 min
- Walking: ~138 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Chef Salad?
- kcal: 28% of daily intake
- Fat: 61% of daily intake
- Carb: 7% of daily intake
- Protein: 31% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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