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Buffalo Chicken Salad

Buffalo Chicken Salad

Everyday

Buffalo Chicken Salad is a protein-rich dish combining shredded or grilled chicken coated in tangy, spicy Buffalo sauce with crisp vegetables like romaine lettuce, celery, and carrots. This salad balances fiery heat from cayenne-based sauce with cooling elements like blue cheese or ranch dressing, often including crumbled cheese for richness. While traditionally made with fried chicken, grilled versions offer a leaner option still delivering bold flavor alongside potential high sodium content from sauce and dressings.

Macro Impact

A 9 oz serving contains 319 calories, 26g protein, 13g carbs, and 19g fat.

Calorie Burn

How long would it take to burn off 319 calories?
Walking3.5 mph, moderate pace
1 hour 14 min
YogaModerate effort, gentle pace
54 min
SwimmingModerate effort, freestyle
41 min
Biking12-14 mph, moderate effort
33 min
StairsStair climbing, moderate pace
37 min
Running5 mph (12 min/mile)
27 min

Nutrition Facts

Serving size9 oz (255 g)
Amount per serving
Calories319
% Daily Value*
Total Fat19g
25%
Saturated Fat8g
38%
Trans Fat0.3g
Polyunsaturated Fat4g
Monounsaturated Fat7g
Cholesterol128mg
43%
Sodium1020mg
44%
Total Carbohydrate13g
5%
Dietary Fiber4g
14%
Total Sugars5g
Includes Added Sugars3g
5%
Protein26g
Vitamin D0.3mcg
1%
Calcium102mg
8%
Iron3mg
14%
Potassium765mg
16%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
13 / 275 g
5%
Fiber
4 / 28 g
14%
Sugars
5 g
Added Sugars
3 / 50 g
5%
Soluble Fiber
1 g
Insoluble Fiber
3 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
19 / 78 g
25%
Monounsaturated
7 / 31 g
24%
Polyunsaturated
4 / 23 g
16%
Saturated
8 / 23 g
33%
Trans
0 g
Cholesterol
128 / 300 g
43%
Omega 3
0 / 5 g
5%
Omega 6
3 / 19 g
16%
Omega 9
5 g
Protein
Protein
26 / 80 g
32%
Amino Acids
Histidine
1 / 3 g
25%
Isoleucine
1 / 2 g
85%
Leucine
2 / 3 g
69%
Lysine
2 / 2 g
97%
Methionine
1 / 1 g
49%
Phenylalanine
1 / 2 g
68%
Threonine
1 / 1 g
64%
Tryptophan
0 / 0 g
88%
Valine
2 / 2 g
75%
Arginine
2 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
4 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
16%
Riboflavin, B2
1 / 1 mg
43%
Niacin, B3
12 / 15 mg
77%
Pantothenic Acid, B5
3 / 5 mg
51%
Pyridoxine, B6
1 / 1 mg
98%
Biotin, B7
13 / 30 mcg
43%
Cobalamin, B12
1 / 2 mcg
43%
Folate
128 / 400 mcg
32%
Vitamin A
893 / 800 mcg
112%
Vitamin C
26 / 83 mg
31%
Vitamin D
0 / 15 mcg
2%
Vitamin E
3 / 15 mg
17%
Vitamin K
102 / 105 mcg
97%
Minerals
Calcium
102 / 1k mg
10%
Copper
0 / 1 mg
28%
Iron
3 / 13 mg
20%
Magnesium
51 / 370 mg
14%
Manganese
1 / 2 mg
25%
Phosphorous
510 / 700 mg
73%
Potassium
765 / 3k mg
26%
Selenium
51 / 55 mcg
93%
Sodium
1k / 2.3k mg
44%
Zinc
3 / 10 mg
27%
Chromium
5 / 30 mcg
17%
Molybdenum
26 / 45 mcg
57%
Iodine
26 / 150 mcg
17%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
179 g
Caffeine
0 mg
Choline
179 mg
Taurine
26 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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