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Last updated: Aug 12, 2026

The Chopped Leaf

Mediterranean Salad

SaladsPopular

The Chopped Leaf Mediterranean Salad is fat-leaning, with about 74% of macro calories from fat. Each serving has 350 calories, 7g protein, 16g carbs, and 29g fat, making it a lighter restaurant option to compare with larger meals.

1 Serving

Serving Size

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350

Calories

Per serving

7 g

Protein

16 g

Carbs

29 g

Fat

Nutrition Facts

Amount per serving

Calories350 kcal

% Daily Value*

Total Fat 29 g37%

Saturated Fat 0 g0%

Trans Fat 0 g—

Cholesterol 0 mg0%

Sodium 580 mg25%

Total Carbohydrate 16 g6%

Dietary Fiber 4 g14%

Total Sugars 4 g—

Protein 7 g14%

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

350

kcal

Protein7 g (8%)

Carbs16 g (18%)

Fat29 g (74%)

Estimated calorie contribution using 4 kcal/g for protein and carbohydrates and 9 kcal/g for fat.

Meal Planning Insights

Protein density2/10

8% of macro calories come from protein.

Satiety index6.3/10

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

Activity estimate88 min walk

About 35 minutes of running for these calories.

Key Nutrients

Protein 7 g14%

Fiber 4 g14%

Sodium 580 mg25%

Sugars 4 g—

Saturated Fat 0 g0%

How we calculate these values

Diet Compatibility

High protein2/10 protein density from 7g protein and 350 calories.No

Lower carb16g carbs per serving.Yes

Low fat29g total fat per serving.No

High sugar4g total sugars per serving.No

High sodium580mg sodium per serving.No

Vegetarian source flagNo vegetarian flag is published for this item.Not flagged

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Bangkok Salad390 kcal · 12 g protein Bold Buffalo Salad400 kcal · 9 g protein

Compare with other items

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

Quick comparisons

Mediterranean Salad has 160 more calories than African Spiced Lentil Soup, Large and 3g less protein. Compare

Mediterranean Salad has 250 more calories than African Spiced Lentil Soup, Small and 2g more protein. Compare

African Spiced Lentil Soup, Large190 kcal · 10 g proteinAfrican Spiced Lentil Soup, Small100 kcal · 5 g proteinBBQ Quesadilla860 kcal · 33 g proteinBaja Quesadilla900 kcal · 36 g proteinBalsamic Vinaigrette160 kcal · 0.2 g proteinBangkok Bowl620 kcal · 15 g protein

Compare with African Spiced Lentil Soup, Large

Mediterranean Salad Compared With Nearby Items

Compared with Bangkok Salad, another Salads item at The Chopped Leaf, Mediterranean Salad has 40 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 Mediterranean Salad are maintained in Nutrimetry from restaurant-published menu data and were last checked on Aug 12, 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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