Chopped Salad
Chopped salad offers a nutritious and light meal choice, packed with protein to support muscle maintenance. Its low fat content helps keep the dish gentle on the digestive system while providing essential vitamins A, C, and K, known for supporting skin and bone health. The salad also supplies moderate amounts of calcium, potassium, and iron, which play key roles in overall bodily functions. With balanced carbohydrates and fiber, it's a satisfying and wholesome option.
Macro Impact
A Serving (400 g) of Chopped Salad contains 480 calories, 40 g of protein, 43 g of carbohydrates, and 16 g of fat.
Calorie Burn
How long would it take to burn off 480 calories?
- Walking3.5 mph, moderate pace85 min
- YogaModerate effort, gentle pace122 min
- SwimmingFreestyle, moderate effort63 min
- Biking12–14 mph, moderate effort46 min
- StairsStair climbing, moderate pace61 min
- Running5 mph (12 min/mile)44 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (400 g)
Carbohydrates
- Carbohydrates43 / 313 g(14%)
- Dietary Fiber4 / 38 g(11%)
- Soluble Fiber1.5 g
- Insoluble Fiber2.5 g
- Total Sugars10 g
- Added Sugars5 / 63 g(8%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat16 / 83 g(19%)
- Saturated Fat5 / 25 g(20%)
- Trans Fat0.3 g
- Monounsaturated Fat6 g
- Polyunsaturated Fat4.7 g
- Cholesterol100 / 300 mg(33%)
- Omega-30.24 g
- Omega-64.5 g
- Omega-96 g
- Oleic Acid5.5 g
- Capric Acid0.1 g
- Erucic Acid0.2 g
- Lauric Acid0.2 g
- Stearic Acid1.5 g
- Caprylic Acid0.1 g
- Linoleic Acid3.8 g
- Myristic Acid0.5 g
- Palmitic Acid2 g
- Linolenic Acid0 g
- Eicosenoic Acid0.3 g
- Arachidonic Acid0.3 g
- Alpha-Linolenic Acid (ALA)0.1 g
- Docosahexaenoic Acid (DHA)0.05 g
- Gamma-Linolenic Acid (GLA)0.1 g
- Docosapentaenoic Acid (DPA)0.04 g
- Eicosapentaenoic Acid (EPA)0.05 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.3 g
Protein
- Protein40 / 56 g(71%)
Amino Acids
- Lysine3 g
- Serine2.3 g
- Valine2.3 g
- Alanine2.6 g
- Cystine0.2 g
- Cysteine0.75 g
- Proline2.3 g
- Taurine20 mg
- Arginine3 g
- Histidine1.1 g
- Threonine1.5 g
- Isoleucine1.9 g
- Methionine0.94 g
- Tryptophan0.38 g
- Glutamic Acid6 g
- Aspartic Acid3.8 g
- Phenylalanine1.5 g
- Glycine2.3 g
- Leucine3 g
- Tyrosine1.5 g
Vitamins
- Vitamin A500 / 900 ug(56%)
- Vitamin C30 / 90 mg(33%)
- Vitamin D1 / 15 ug(7%)
- Vitamin E2 / 15 mg(13%)
- Vitamin K80 / 120 ug(67%)
- Vitamin B60.5 / 1.3 mg(38%)
- Vitamin B122 / 2.4 ug(83%)
- Thiamin (B1)0.2 / 1.2 mg(17%)
- Riboflavin (B2)0.3 / 1.3 mg(23%)
- Niacin (B3)10 / 16 mg(63%)
- Folate80 / 400 ug(20%)
- Pantothenic Acid (B5)1 / 5 mg(20%)
- Biotin5 / 30 ug(17%)
- Choline80 / 550 mg(15%)
Minerals
- Calcium200 / 1,000 mg(20%)
- Iron2 / 8 mg(25%)
- Magnesium60 / 420 mg(14%)
- Phosphorus250 / 700 mg(36%)
- Potassium700 / 3,400 mg(21%)
- Sodium1,000 / 2,300 mg(43%)
- Zinc2.5 / 11 mg(23%)
- Copper0.2 / 0.9 mg(22%)
- Manganese0.3 / 2.3 mg(13%)
- Selenium30 / 55 ug(55%)
- Iodine20 / 150 ug(13%)
- Chromium2 / 35 ug(6%)
- Molybdenum10 / 45 ug(22%)
- Chloride0 / 2,300 mg(0%)
Other
- Water350 / 3,700 g(9%)
- Caffeine0 mg
- Alcohol0 g
Sources
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