Chef Salad Nutrition Information - Our Everyday Life

HOME FOOD & DRINK Chef Salad Nutrition Information By: Jessica Bruso More Articles

1. Portillo's Chopped Salad Calories
2. How Many Calories in Chopped Antipasto Salad?
3. Calories in Tahini Sauce
4. How to Make Grated Russian Beet Salad With Sour Cream
5. How to Freeze Tzatziki

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People typically underestimate the amount of fat and calories in a chef salad, according to a study published in the "American Journal of Public Health" in September 2006. These salads usually include ham, turkey, cheese, hard-boiled egg, tomato, iceberg lettuce and dressing. The ingredients and their proportions in this salad can vary, however, affecting the nutrient content of the salad.

Nutrition Facts

Calories in a restaurant chef salad can vary from about 317 to 560, not including dressing. Lower-calorie salads contain reduced-fat cheese instead of regular cheese or smaller amounts of higher-calorie ingredients. The fat in a chef salad ranges from 16 to 43 grams, the protein content ranges from 25 to 32 grams and the carbohydrate content ranges from 12 to 21 grams. Saturated fat content varies from 6 to 11 grams, or 25 to 55 percent of the daily value, and fiber content varies from 2 to 4 grams, or 8 to 16 percent of the DV. Saturated fat can increase your risk for high cholesterol and heart disease, while fiber consumption can have the opposite effect.

Micronutrient Information

These salads are all high in sodium, with 58 to 75 percent of the DV for sodium. Consuming too much sodium can increase your risk for high blood pressure. Chef salads are typically good sources of calcium, iron and vitamins A and C. You need calcium for strong bones, iron for forming red blood cells and vitamin A for healthy vision. Vitamin C acts as an antioxidant and helps heal wounds.

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References

• Epicurious: Chef's Salad
• American Journal of Public Health: Attacking the Obesity Epidemic: The Potential Health Benefits of Providing Nutrition Information in Restaurants
• MyFoodAdvisor: Compare Foods: Deluxe Chef Salad (Einstein Bros.), Roly Chef Salad (Roly Poly)
• MyFoodAdvisor: Alpine Chef Salad (Roly Poly)

Writer Bio

Based in Massachusetts, Jessica Bruso has been writing since 2008. She holds a master of science degree in food policy and applied nutrition and a bachelor of arts degree in international relations, both from Tufts University.

Photo Credits

Joel Albrizio/iStock/Getty Images