Kale, Swiss Chard, Chicken, and Feta Salad Recipe

Kale, Swiss Chard, Chicken, and Feta Salad has a very high-calorie, average-carb, very high-fat and very high-protein content. It is a good source of Calcium, Iron, Vitamin A, Vitamin B6, Vitamin C, Thiamin, Niacin and Folate.

The food contains 31g of carbs. The carbohydrate profile of the the food reveals it is average 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 43.9 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.

Because of its very high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons.

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.

It gives a good yield of Iron at 9.36 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has a high density of Sodium, thus making it unsuitable for a low-sodium diet. Besides other nutrients, it is high in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong.

It belongs to European cuisine. Ideally consumed as a Side Dish.

Based on the composite nutritive standing Kale, Swiss Chard, Chicken, and Feta Salad has been given a composite ranking of 78, and in moderation.

Calorie Breakdown

 Calories from Protein23%
 Calories from Fat61%
 Calories from Carbs16%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin B6
  • Very high in Niacin
  • Very high in Vitamin A
  • Very high in Vitamin C
  • Very high in Thiamin

Why this is bad for you

  • Very high in Cholesterol
  • Very high in Saturated Fat
  • Very high in Sodium

Vitamin Analysis

Vitamin A21000 IU420%
Vitamin C151.8 mg253%
Thiamin0.47 mg31%
Niacin30 mg150%
Vitamin B61.2 mg59%
Folate152 mcg38%

Mineral Analysis

Calcium540 mg54%
Iron9.4 mg52%
Magnesium200 mg50%
Potassium1122 mg32.1%
Sodium1009 mg42%

Carbohydrate Analysis

Total Carbohydrate31 g10.3%
Dietary Fiber4.5 g18%
Sugars14 g

Protein Analysis

Protein43.9 g87.8%

Fat Analysis

Total Fat52 g80%
Saturated Fat13.2 g66%

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 752 Calories from Fat 468

% Daily Value *

Total Fat 52 g 80%

Saturated Fat 13.2 g 66%

Trans Fat

Cholesterol 123 mg 41%

Sodium 1009 mg 42%

Total Carbohydrates 31 g 10.3%

Dietary Fiber 4.5 g18%

Sugars 14 g

Protein 43.9 g 87.8%

Vitamin A 420% Vitamin C 253%

Calcium 54% Iron 52%

*Based on a 2000 Calorie diet

Source: http://allrecipes.com/recipe/kale-swiss-chard-chicken-and-feta-salad/detail.aspx Embed Table:

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