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Jackie's Chef Salad - Recipe and Nutrition Facts
35

Jackie's Chef Salad Recipe

Jackie's Chef Salad has a high-calorie, average-carb, high-fat and very high-protein content. It is a good source of Calcium, Vitamin A, Vitamin C, Riboflavin and Folate.

The food contains 17.5g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and average in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its average sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 40 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the high fat content makes it unsuitable if you're on a low-fat diet plan. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Ideally consumed as a Side Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 35, for Jackie's Chef Salad, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein45%
 Calories from Fat35%
 Calories from Carbs20%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin A
  • Very high in Vitamin C
  • High in Riboflavin
  • Very high in Calcium
  • Very low in Sodium

Why this is bad for you

  • Very high in Cholesterol
  • High in Saturated Fat

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A4950 IU99%
Vitamin C64.3 mg107.2%
Vitamin D0 IU
Vitamin E2.9 mg9.5%
Thiamin0.2 mg13.5%
Riboflavin0.42 mg24.9%
Niacin0.88 mg4.4%
Vitamin B60.14 mg7%
Folate250.4 mcg62.6%
Vitamin B120.56 mcg9.3%
Pantothenic Acid0.98 mg9.8%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium485 mg48.5%
Iron3.2 mg17.6%
Magnesium15.2 mg3.8%
Phosphorus162 mg16.2%
Potassium550.2 mg15.7%
Sodium2 mg0.1%
Zinc0.95 mg6.3%
Copper0.07 mg3.4%
Manganese1.1 mg54.1%
Selenium15.8 mcg22.5%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate17.5 g5.8%
Dietary Fiber2.9 g11.6%
Sugars9 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein40 g80%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat13.6 g20.9%
Saturated Fat5.7 g28.5%
Monounsaturated Fat2.1 g
Polyunsaturated Fat0.9 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 351 Calories from Fat 0

% Daily Value *

Total Fat 13.6 g 20.9%

Saturated Fat 5.7 g 28.5%

Trans Fat

Cholesterol 292 mg 97.3%

Sodium 2 mg 0.1%

Total Carbohydrates 17.5 g 5.8%

Dietary Fiber 2.9 g11.6%

Sugars 9 g

Protein 40 g 80%

Vitamin A 99% Vitamin C 107.2%

Calcium 48.5% Iron 17.6%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=623046 Embed Table:

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