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Chef Salad Mix Calories
Mixed salad with protein and vegetables
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Chef Salad Mix (250 g) has 305 calories. That works out to 122 calories per 100 g. It contains 10.3 g of carbs, 21 g of protein, 20.3 g of fat and 3.8 g of fiber. Its 117.5 µg of Vitamin K covers 98% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Chef Salad Mix Nutrition Facts
Selected: 1 serving (medium) · 250 g
305
KCAL / 250G
Carbs
10.3g
· 4% DV
Protein
21g
· 42% DV
Fat
20.3g
· 26% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 27% · Fat 60%
Chef Salad Mix nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 305 kcal | |
| Total fat | 20.3 g | 26% |
| Saturated fat | 6.63 g | 33% |
| Trans fat | 0.13 g | |
| Sodium | 1063 mg | 46% |
| Total carbohydrate | 10.3 g | 4% |
| Fiber | 3.8 g | 14% |
| Protein | 21 g | 42% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Chef Salad Mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 305 kcal |
| 100 g | 100 g | 122 kcal |
| 1 cup (small) | 125 g | 153 kcal |
| 1 serving (small) | 180 g | 220 kcal |
| 2 cup (medium) | 250 g | 305 kcal |
| 1 pack (medium) | 300 g | 366 kcal |
| 1 serving (large) | 350 g | 427 kcal |
| 1 pack (large) | 450 g | 549 kcal |
Calculated from 122 calories per 100 g.
Frequently Asked Questions About Chef Salad Mix
What is in Chef Salad Mix?
Chef Salad Mix typically combines leafy greens and other vegetables with protein-rich ingredients. It may include egg and dairy, while the specific vegetables, meat, and cheese vary by version.
Is Chef Salad Mix ready to eat?
Chef Salad Mix sold as washed and ready-to-eat can be eaten straight from the package. If it is not labeled ready to eat, wash the vegetables before serving and follow the package’s handling directions.
What dressing goes best with Chef Salad Mix?
A light vinaigrette or creamy dressing pairs well with Chef Salad Mix. Add the dressing just before serving so the greens stay crisp, especially if you are preparing the salad ahead.
How is Chef Salad Mix different from a garden salad?
Chef Salad Mix usually includes protein-rich additions such as egg, cheese, or meat, while a basic garden salad is mainly greens and vegetables. The exact mix varies, so the two are not always interchangeable.
How should you store Chef Salad Mix after opening?
Keep Chef Salad Mix refrigerated in a sealed container and follow the package’s use-by instructions. Store dressing separately, and do not leave the opened mix at room temperature for an extended period.
Can you freeze Chef Salad Mix?
No, freezing Chef Salad Mix is not recommended. Leafy greens turn limp and watery after thawing, and ingredients such as egg and cheese can also lose their usual texture.
Can Chef Salad Mix be a complete lunch?
Yes, Chef Salad Mix can make a light lunch when it includes protein-rich ingredients. Add whole-grain bread or a grain such as quinoa if you want a more substantial meal.
How can you make Chef Salad Mix at home?
Make Chef Salad Mix by combining leafy greens and chopped vegetables with ingredients such as cooked egg, cheese, and sliced meat. Keep the dressing separate until serving to preserve the texture.
What can you serve with Chef Salad Mix?
Serve Chef Salad Mix with soup, crusty bread, or a baked potato for a fuller meal. Since the salad may already contain egg, cheese, or meat, choose a side that complements rather than repeats those ingredients.
Can you prepare Chef Salad Mix the night before?
Yes, you can prep Chef Salad Mix the night before by washing and drying the vegetables and storing them covered in the refrigerator. Keep the dressing and any crunchy toppings separate until serving.
Chef Salad Mix Vitamins & Minerals
Vitamins
Vitamin K
117.5µg · 98% DV
B12
1.38µg · 57% DV
Vitamin A
330µg · 37% DV
B2
0.48mg · 37% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
363mg · 52% DV
Sodium
1063mg · 46% DV
Calcium
298mg · 30% DV
Potassium ⭐
638mg · 19% DV
Chef Salad Mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chef Salad Mix
To burn the 305 calories in 1 serving (medium) (250 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Chef Salad Mix?
Chef Salad Mix draws on the American chef’s-salad tradition: a chilled combination of leafy greens and chopped vegetables with protein-containing toppings. The exact mix can vary, so check the pack if you want to know which ingredients are included.
It is usually served cold as a lunch or light supper, with the contrasting crisp vegetables and richer toppings making it filling without needing a hot side. Add dressing just before eating to keep the leaves fresh, and serve with bread or alongside soup for a more substantial meal. Its vegetables contribute fibre, while the toppings add protein and fat; it provides 8.4 g of protein per 100 g. Use dressing sparingly if you prefer a lighter plate.
How Nutritious Is Chef Salad Mix?
Nutrient density
High
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
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.
Is Chef Salad Mix Processed?
NOVA 3
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 Mix Contain Allergens?
Contains these allergens:
Which Diets Is Chef Salad Mix Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Chef Salad Mix Fat Profile
SATURATED
6.63g
MONOUNSATURATED
8.55g
POLYUNSATURATED
2.63g
Omega 6:3 ratio 11.5:1
Above the ideal 4:1 (11.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.