How healthy is Caesar salad with chicken?
Is Caesar salad with chicken healthy? Yes, for most people. Caesar salad with chicken scores 48/100 on the HowHealthyIs Score: 100 g provides 181 kcal, 12 g protein and 202 µg vitamin A. A chicken Caesar salad combines romaine, grilled chicken, parmesan and croutons in a creamy anchovy dressing: high in protein and vitamin A, with most of the fat coming from the dressing. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Caesar salad with chicken ranks higher than 48% of them.
Counts in favor (% daily value per 100 kcal)
- Protein14%
- Vitamin A12%
- Vitamin E4%
- Potassium3%
- Iron3%
- Magnesium3%
- Calcium3%
- Fiber2%
- Vitamin C1%
Counts against
- Saturated fat6%
- Added sugars0%
- Sodium7%
Raw NRF9.3: 46 minus 13 = 32. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in Caesar salad with chicken?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 181 kcal | 634 kcal | |
| Protein | 12 g | 43 g | 86% |
| Carbohydrates | 6.7 g | 23 g | 9% |
| Fiber | 1.3 g | 4.4 g | 16% |
| Sugars | 0.9 g | 3.1 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 12 g | 41 g | 52% |
| Saturated fat | 2.3 g | 8.1 g | 40% |
| Omega-3 fats | 0.6 g | 2 g | |
| Vitamins | |||
| Vitamin A | 202 µg | 706 µg | 78% |
| Vitamin C | 2.3 mg | 8 mg | 9% |
| Vitamin D | <0.1 µg | 0.1 µg | 1% |
| Vitamin E | 1.1 mg | 4 mg | 26% |
| Vitamin K | 58 µg | 203 µg | 169% |
| Vitamin B12 | 0.1 µg | 0.5 µg | 22% |
| Folate | 74 µg | 260 µg | 65% |
| Minerals | |||
| Calcium | 63 mg | 221 mg | 17% |
| Iron | 1 mg | 3.4 mg | 19% |
| Potassium | 267 mg | 935 mg | 20% |
| Magnesium | 21 mg | 75 mg | 18% |
| Zinc | 0.6 mg | 2.2 mg | 20% |
| Sodium | 293 mg | 1027 mg | 45% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard Caesar salad with chicken?
We estimate Caesar salad with chicken from this standard recipe (serves 2, about 705 g cooked), using USDA values for each ingredient. Home and restaurant versions vary.
| Ingredient | Amount |
|---|---|
| 1 large head romaine | 300 g |
| Chicken breast, grilled | 300 g |
| Olive oil for the chicken | 10 g |
| Caesar dressing | 90 g |
| Grated parmesan | 30 g |
| Croutons | 40 g |
| Lemon juice | 10 g |
Why is Caesar salad with chicken good for you?
- 203 µg vitamin K in 1 main-course bowl, 169% of the daily value. Vitamin K contributes to normal blood clotting.
- 43 g protein in 1 main-course bowl, 86% of the daily value. Protein contributes to the maintenance of muscle mass.
- 706 µg vitamin A in 1 main-course bowl, 78% of the daily value. Vitamin A contributes to the maintenance of normal vision.
Good ways to use it
- A protein-rich lunch
- Asking for the dressing on the side
What should you watch out for?
- Restaurant portions often use a lot of dressing, which adds calories and salt quickly.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.