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.
Calories scale with portion. Here's how a typical chef salad serving translates in your tracker:
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.
Download on theApp StoreChef Salad has approximately 137 calories per 100g. A typical serving — 3 oz (85g) — comes in at 116 calories.
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.
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.
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.