How many calories are in a cobb salad?
640calories with 2 tbsp of ranch dressing
50 g of protein, 4.4 g of fiber. The biggest line is the chicken breast, 140 calories.
A Clears all six meters as a meal.
About 643 calories with 2 tablespoons of ranch, and 50 g of protein, more than most people need at one meal. With a 2 oz cup of ranch, about four tablespoons, it comes to about 770.
A cobb is five toppings on 3 cups of romaine, here a palm of chicken, an egg, three slices of bacon, an ounce of avocado and an ounce of cheddar. That makes it filling, and it grades A. What it’s short on is fiber. It has 4.4 g against the 9 g or so that a meal’s share of the day comes to, since nothing on it past the leaves and the avocado has much. At a quarter cup of ranch it drops to a B, because the bottled dressing is then too big a share of the bowl.
The six meters don’t count saturated fat or salt, and the cheddar and bacon bring about 9 g of saturated fat between them, with about 890 mg of sodium in the whole bowl.
We’d add half a cup of black beans, which brings 7.5 g of fiber for 114 calories, and swap the ranch for a tablespoon of olive oil and vinegar. Together they make it an A+ at about 750 calories. If you’d rather keep the total where it was, leave off the bacon.
The six meters
- Energyfits640 cal
- Processingwhole80% whole food
- Musclehigh50 g protein
- Hungerfilling4.4 g fiber, 1.6 cal a gram
- Nutrientsdense1½ cups of plants
- Glucosesteady2 g fast carbs
Each meter's name opens its page on meals.guide, which explains the six jobs a meal does.
Sodium 890 mg, 116% of a meal's share of the day's 2,300 mg. Salt isn't one of the six meters, so it never changes the grade.
Part by part
| Ingredient | Amount | Calories | Protein | Fiber |
|---|---|---|---|---|
| Romaine | 3 cups, 168 g | 24 | 3 g | 3 g |
| Chicken breast | a palm, 3 oz, 85 g | 140 | 26.7 g | 0 g |
| Egg | 1 large, 50 g | 78 | 6 g | 0 g |
| Bacon | 3 medium slices, 19 g | 109 | 6 g | 0 g |
| Avocado | 1 oz, 28 g | 50 | 1 g | 1.4 g |
| Cheddar cheese | 1 oz, 28 g | 114 | 7 g | 0 g |
| Ranch dressing | 2 tbsp, 30 g | 128 | 0.4 g | 0 g |
| Total | 408 g | 643 | 50 g | 4.4 g |
At three amounts of dressing
| Ranch dressing | Calories | Dressing's share | Grade |
|---|---|---|---|
| 1 tbsp | 580 | 11% | A |
| 2 tbsp | 640 | 20% | A |
| 4 tbsp, a ladle or a 2 oz cup | 770 | 33% | B |
Swap the ranch for a tablespoon of olive oil with vinegar
AtoAthe same letter, a higher score: 91 to 95 of 100
Graded on meals.guide's six meters for a 170 lb person eating 2,000 calories over three meals. Food values from the USDA's Nutritive Value of Foods and its Standard Reference.
2 sources
- Gebhardt SE, Thomas RG. Nutritive Value of Foods. USDA ARS, Home and Garden Bulletin 72, 2002ars.usda.gov
- USDA Standard Reference, salad dressing, ranch, regular (nutritionvalue.org)nutritionvalue.org
