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Last updated: Aug 9, 2026
Crushed Red

Mini Cowpoke Salad

Two For You Nutrition information is displayed per order.Popular

Crushed Red Mini Cowpoke Salad is fat-leaning, with about 64% of macro calories from fat. Each serving has 146 calories, 6g protein, 7.3g carbs, and 10.7g fat, making it a lighter restaurant option to compare with larger meals.

Salad (97.8g)
Serving Size
97.8 g
Serving Weight
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146
Calories
Per serving
6 g
Protein
7.3 g
Carbs
10.7 g
Fat

Nutrition Facts

Amount per serving

Calories146 kcal
% Daily Value*
Total Fat 10.7 g14%
Saturated Fat 2.5 g13%
Trans Fat 0 g—
Cholesterol 21 mg7%
Sodium 875 mg38%
Total Carbohydrate 7.3 g3%
Dietary Fiber 1.1 g4%
Total Sugars 1.4 g—
Protein 6 g12%
Vitamin A—
Vitamin C—
Vitamin D—
Calcium—
Iron—
Potassium—
Caffeine—

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

Nutrition Breakdown

146
kcal
Protein6 g (16%)
Carbs7.3 g (20%)
Fat10.7 g (64%)
Estimated calorie contribution using 4 kcal/g for protein and carbohydrates and 9 kcal/g for fat.

Meal Planning Insights

Protein density4.1/10

16% of macro calories come from protein.

Satiety index5.7/10

Estimated from protein, fiber, calories, and fat balance.

Activity estimate37 min walk

About 15 minutes of running for these calories.

Key Nutrients

Protein 6 g12%
Fiber 1.1 g4%
Sodium 875 mg38%
Sugars 1.4 g—
Saturated Fat 2.5 g13%
How we calculate these values

Diet Compatibility

High protein4.1/10 protein density from 6g protein and 146 calories.No
Lower carb7.3g carbs per serving.Yes
Low fat10.7g total fat per serving.No
High sugar1.4g total sugars per serving.No
High sodium875mg sodium per serving.Yes
Vegetarian source flagNo vegetarian flag is published for this item.Not flagged

Similar Items in Two For You Nutrition information is displayed per order.

View all
1/2 Chipotle BBQ Chicken Pizza327 kcal · 16.8 g protein1/2 Classic Cheese Pizza256 kcal · 12.5 g protein1/2 Fire Roasted Veggie Pizza249 kcal · 10.9 g protein1/2 Five Cheese Pizza312 kcal · 18.6 g protein

Compare with other items

Select up to 3 items to compare calories, protein, sodium, and macros.

Quick comparisons

Mini Cowpoke Salad has 181 fewer calories than 1/2 Chipotle BBQ Chicken Pizza and 10.9g less protein. Compare

Mini Cowpoke Salad has 110 fewer calories than 1/2 Classic Cheese Pizza and 6.6g less protein. Compare

Compare with 1/2 Chipotle BBQ Chicken Pizza

Mini Cowpoke Salad Compared With Nearby Items

Compared with 1/2 Fire Roasted Veggie Pizza, another Two For You Nutrition information is displayed per order. item at Crushed Red, Mini Cowpoke Salad has 103 fewer calories than it and 5g less protein than it. That makes this page useful for deciding between nearby menu choices, not just reading a raw nutrition label.

Data Source and Methodology

Nutrition values for Mini Cowpoke Salad are maintained in Nutrimetry from restaurant-published menu data and were last checked on Aug 9, 2026. Macro percentages use 4 calories per gram for protein and carbohydrates and 9 calories per gram for fat.

Read the data methodology

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