Marketside's line of pre-packaged salads offers a convenient and quick meal option for many consumers. The Southwest Salad, in particular, is a popular choice known for its zesty flavor profile and vibrant mix of ingredients. However, as with any pre-packaged food, the calorie count and nutritional information can vary based on the exact product version and preparation. This comprehensive guide explores the different Marketside Southwest Salad kits and helps you understand the factors that influence their calorie content.
Variations of Marketside Southwest Salad
Marketside offers several versions of the Southwest Salad, which can lead to confusion when tracking calories. The primary variations include the Southwest Style Salad with Chicken and the Southwest Chopped Salad Kit. The calorie counts for these products differ significantly due to their contents.
Southwest Style Salad with Chicken (12.5 oz)
The Marketside Southwest Style Salad with Chicken typically contains chicken breast, romaine lettuce, pico de gallo, cheese, tortilla strips, and chipotle ranch dressing. A single 12.5 oz container provides around 180 calories per serving. The entire container contains approximately 3.5 servings, totaling around 630 calories for the whole package. The dressing is a significant contributor to the calorie and fat content.
Southwest Chopped Salad Kit (13.51 oz bag)
This kit usually includes a mix of green cabbage, green leaf lettuce, kale, red cabbage, carrots, green onions, cheddar cheese, tortilla strips, and a chipotle dressing. The calories are generally lower per serving compared to the version with chicken, with one serving having around 150 calories. The entire bag contains multiple servings, so consuming the whole kit would significantly increase the total calories.
Macronutrient Breakdown
Understanding the macronutrient composition is key to assessing a salad's healthfulness. Both Marketside Southwest Salad kits provide a mix of carbohydrates, fats, and protein, but in different ratios.
Comparing Marketside Southwest Salad Kits
| Nutrient | Southwest Style Salad with Chicken (per serving) | Southwest Chopped Salad Kit (per serving) |
|---|---|---|
| Calories | ~180 | ~150 |
| Total Fat | ~13g | ~9g |
| Saturated Fat | ~3g | ~2g |
| Carbohydrates | ~7g | ~10g |
| Dietary Fiber | ~1g | ~2g |
| Protein | ~8g | ~3g |
How Dressing and Toppings Impact Calories
The pre-packaged dressing is often the most calorie-dense component of these salads. For example, the chipotle ranch dressing in some kits can contain around 80 calories per small packet, mainly from fat. The addition of tortilla strips and cheese also contributes significantly to the overall calorie and fat count. For a healthier alternative, consider using half the dressing packet or opting for a lighter vinaigrette dressing. Removing the cheese and tortilla strips can also reduce calories and sodium.
Customizing Your Marketside Southwest Salad
If you're watching your calorie intake or following a specific diet, there are several ways to modify your salad to fit your needs:
- Reduce or replace the dressing: The standard chipotle ranch is creamy and high in calories. Using a lighter vinaigrette or making your own with lime juice and a little olive oil can save a lot of calories.
- Hold the toppings: The crispy tortilla strips and cheese add texture and flavor, but they also increase the calorie count. Skipping them entirely or using them sparingly is an easy way to cut calories.
- Add extra vegetables: Bulk up your salad with low-calorie, high-fiber vegetables like extra romaine lettuce, bell peppers, and onions. This increases volume and satiety without adding many calories.
- Control the protein: If you have the version with chicken, the protein is a great component. If you're using the kit without chicken, consider adding a lean protein source like grilled chicken breast, black beans, or chickpeas to increase satiety and nutritional value. The protein from Marketside's pre-cooked chicken is around 8g per serving.
Conclusion
Understanding the calorie content of the Marketside Southwest Salad requires knowing the specific product version. While the Southwest Style Salad with Chicken averages around 180 calories per serving, the Chopped Salad Kit is slightly lower at about 150 calories per serving. The dressing and toppings are the primary sources of fat and calories. By making simple modifications like controlling dressing portion size or adding fresh, low-calorie ingredients, you can make this convenient salad a healthier part of your diet. Always check the specific nutritional label on the package for the most accurate information.
