1 serving (medium) of Chef Salad (220 g) has 198 calories. That works out to 90 calories per 100 g. It contains 11.9 g of carbs, 13.6 g of protein, 10.3 g of fat and 4.6 g of fiber. Its 105.6 µg of Vitamin K covers 88% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.

What is Chef Salad?

A chef salad is an American-style composed salad, traditionally built around lettuce with assorted vegetables, cheese, hard-boiled eggs and sliced meat. Some versions, including the one pictured, keep things simpler with crisp lettuce, cucumber, tomato, carrot, onion and cheese.

It is often served as a substantial lunch in the United States, with dressing added at the table; elsewhere, it works just as well as a light meal or a side. The vegetables bring freshness and crunch, while cheese—and eggs or meat when included—make it more filling and contribute protein. For a lighter version, use a modest amount of dressing, or serve it on the side so you can add just enough.

Chef Salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.4g

· 2% DV

Protein

6.2g

· 12% DV

Fat

4.7g

· 6% DV

Fiber

2.1g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 24% · Protein 28% · Fat 48%

Chef Salad Vitamins & Minerals

Vitamins

Vitamin K

48µg · 40% DV

Vitamin A

220µg · 24% DV

B12

0.45µg · 19% DV

Vitamin C

13mg · 14% DV

Minerals

Sodium

320mg · 14% DV

Phosphorus

78mg · 11% DV

Zinc

1mg · 9% DV

Selenium

5.2µg · 9% DV

How Nutritious Is Chef Salad?

Nutrient density

High

70/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

51/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Chef Salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Chef Salad

To burn the 90 calories in 100 g:

🚶

22min

Walking (5 km/h)

🏃

9min

Running (8 km/h)

🚴

12min

Cycling

🏊

10min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Chef Salad Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Chef Salad Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Chef Salad Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Chef Salad Fat Profile

SATURATED

1.2g

MONOUNSATURATED

1.6g

POLYUNSATURATED

0.3g

⚖️

Omega 6:3 ratio 2.4:1

Below the ideal 4:1 — a good omega balance.

Compare Chef Salad

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Chef Salad vs Tomato72 kcal more per 100 g

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Chef Salad vs Mixed Green Salad72 kcal more per 100 g

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Chef Salad vs Red Pepper59 kcal more per 100 g

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Chef Salad vs Boiled Beetroot46 kcal more per 100 g

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Foods Similar to Chef Salad

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Chef Salad

What is in a Chef Salad?

A Chef Salad usually combines leafy greens with chopped vegetables, cheese, hard-boiled egg, and sliced cold meat such as turkey or ham. Recipes vary, and some versions leave out the meat or egg; the defining idea is a generously topped salad.

How do you make a Chef Salad?

To make a Chef Salad, wash and thoroughly dry the lettuce, arrange it in a bowl, and add chopped vegetables, cheese, and any chosen egg or meat. Keep the dressing separate until serving so the greens stay crisp.

Why is it called a Chef Salad?

The name Chef Salad is commonly linked to a restaurant-style salad assembled from ingredients selected by the chef. Its exact origin is not settled, and the combination of toppings differs across restaurants and regional recipes.

What dressing goes best with a Chef Salad?

A tangy vinaigrette, ranch, or blue cheese dressing pairs well with a Chef Salad. For crisp lettuce, serve the dressing on the side or toss it in just before eating rather than letting the greens sit in it.

Is a Chef Salad the same as a Cobb Salad?

No, a Chef Salad and a Cobb Salad are related but distinct American-style salads. Cobb Salad is typically arranged with ingredients such as avocado, chicken, bacon, egg, and blue cheese, while Chef Salad toppings are more flexible and often include deli meat.

Can you make a Chef Salad ahead of time?

Yes, you can prep a Chef Salad ahead by washing and drying the greens and chopping sturdy toppings. Store the components separately in the refrigerator, then add delicate ingredients and dressing shortly before serving to avoid soggy lettuce.

How long does leftover Chef Salad keep?

Leftover Chef Salad is best eaten within a day, especially once dressed, because the lettuce quickly wilts. Refrigerate it in a covered container promptly; discard it if it has been left at room temperature for an extended period.

Can a Chef Salad be a complete meal?

Yes, a Chef Salad can work as a meal when it includes a substantial topping such as egg, chicken, turkey, or cheese. A version made mostly of vegetables may feel more satisfying with bread or soup alongside it.

What can you serve with a Chef Salad?

Serve a Chef Salad with soup, crusty bread, or a simple baked potato for a more filling meal. If the salad already has egg, cheese, and meat, a lighter side such as soup or bread is usually enough.

How can you make a lighter Chef Salad at home?

Make a lighter Chef Salad by using a smaller amount of cheese and dressing, choosing grilled chicken instead of fried meat, and adding plenty of vegetables. Lemon juice with a little olive oil makes a flavorful dressing without masking the fresh toppings.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026