How many calories in
chef salad?
Per 100g, chef salad delivers 137 calories. Carb- or fat-dominant macros; not a strong protein source. A typical restaurant portion is 200-400g, so calorie totals scale fast.
Common serving sizes.
Calories scale with portion. Here's how a typical chef salad serving translates in your tracker:
What 137 calories means.
Balanced — chef salad sits in a moderate range and fits weight loss, maintenance, or muscle gain when portioned to your daily target.
Chef Salad vs. similar foods.
How chef salad stacks up on calories and protein against foods people commonly compare it to:
Skip the lookup. Snap the plate.
Point your iPhone camera at chef salad and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
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How many calories in chef salad?
Chef Salad has approximately 137 calories per 100g. A typical serving — 3 oz (85g) — comes in at 116 calories.
How much protein is in chef salad?
11g of protein per 100g. That puts chef salad at roughly 8.0g of protein per 100 calories — a useful lens when comparing to other prepared foods sources.
How do I log chef salad accurately?
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
Is chef salad good for weight loss?
It depends on your overall calorie target. Chef Salad sits in a moderate calorie range. It can fit any goal — weight loss, maintenance, or muscle gain — when portioned to your daily target.