Understanding the Calorie Count of Trader Joe's Salads
Many shoppers turn to pre-packaged salad kits for a quick, healthy lunch or dinner. Trader Joe's offers several popular options featuring a base of broccoli slaw or kale. While the vegetables themselves are low in calories, the total count can increase substantially with the addition of dressings, nuts, dried fruit, and protein. For those monitoring their caloric intake, understanding the breakdown of each component is crucial.
Trader Joe's Broccoli & Kale Slaw
The standard Broccoli & Kale Slaw kit from Trader Joe's is a popular choice due to its crunchy texture and sweet-creamy dressing. The overall calorie count is heavily influenced by the included mix-ins and dressing. A single serving (approximately 100g, or 1 cup) of this kit, including the provided dressing, contains around 200-210 calories. This is a breakdown of the typical nutritional facts based on available data:
- Calories (per 100g serving with dressing): 200-210
- Total Fat: 13-14g, largely from the dressing and nuts
- Total Carbohydrates: 20g, which includes the vegetables, dried fruit, and sugars in the dressing
- Sugars: Can be high, around 14g per serving, primarily from the dressing and dried cherries/blueberries
- Protein: 4g
It is important to note that the "slaw only" portion of this kit is significantly lower in calories, with data suggesting it contains around 70 calories per 100g, while the total calories for the whole 11 oz bag without add-ins is around 300. This highlights how much the dressing and toppings contribute.
Trader Joe's Broccoli Slaw & Kale Salad with White Chicken Meat
For a more substantial meal, Trader Joe's offers a Broccoli Slaw & Kale Salad with White Chicken Meat. This salad includes a base of broccoli and kale, plus chicken, and often other ingredients like a creamy dressing. The calorie count for the full container is considerably higher. Data from Eat This Much indicates one container can contain around 500 calories, while other sources cite a range, likely due to different serving size interpretations.
A key aspect of the calories in Trader Joe's broccoli slaw and kale salad with chicken is the high protein content and the calorie-dense dressing. The complete package can contain up to 34g of fat and 17g of protein.
Comparing Trader Joe's Broccoli Slaw and Kale Salads
To better understand the differences and make an informed choice, here is a comparison table of two common Trader Joe's salad kits.
| Feature | Broccoli & Kale Slaw (Kit) | Broccoli Slaw & Kale Salad (with Chicken) |
|---|---|---|
| Serving Size | 1 cup (approx. 100g) | 1 container (approx. 263g) |
| Calories | ~200-210 (with dressing) | ~480-500 (with dressing) |
| Protein | 4g | 17-24g |
| Fat | 13-14g | 34g |
| Carbohydrates | 20g | 32g |
| Key Additions | Dried cherries, sunflower seeds, almonds | White chicken meat and creamy dressing |
| Calorie Source | Primarily from the creamy dressing and dried fruits/nuts | From chicken, creamy dressing, and other mix-ins |
Strategies for Reducing Calories
If you're aiming for a lower-calorie meal, there are several ways to adjust these salad kits without sacrificing flavor. The key is controlling the amount of dressing and high-calorie toppings.
- Use Half the Dressing: The creamy dressings in these kits are often the biggest source of calories and sugar. Start by using only half the packet, or even less, and taste as you go. You'll likely find that a little goes a long way.
- Make Your Own Dressing: For full control over ingredients, make a simple, low-calorie vinaigrette at home. A mix of apple cider vinegar, a touch of maple syrup, and Dijon mustard can offer great flavor with fewer calories.
- Swap High-Calorie Toppings: While the nuts and dried fruit add texture, they also add significant calories and sugar. Consider swapping them for lower-calorie, nutrient-dense alternatives.
- Bulk with Low-Calorie Veggies: Increase the volume of your salad with extra fresh, raw vegetables like cucumber, bell peppers, or shredded carrots to feel more full without adding many calories.
Here are some healthy topping swaps to consider:
- Swap dried cherries for fresh raspberries or strawberries for a lower sugar option.
- Replace slivered almonds with a tablespoon of hemp hearts for a protein boost with a different fat profile.
- Add a handful of raw vegetables from another Trader Joe's product, such as their Cruciferous Crunch Collection, for more volume and fiber with minimal extra calories.
Beyond the Basic Kits: Exploring Other Kale Salads
Trader Joe's also carries other types of kale salads that may be worth considering, depending on your dietary preferences. For instance, the Vegan Kale, Cashew & Basil Pesto is a different type of kale product. It's a pesto sauce, not a salad kit, but is a great vegan option for flavoring dishes. A quarter-cup serving of this pesto contains 180 calories, mostly from fat, which is an important consideration. Other kale salad options, like the Kale Chicken Caesar or Kale and Edamame salad kits, also have their own distinct nutritional profiles.
Conclusion
So, how many calories are in Trader Joe's broccoli slaw and kale salad? The answer depends heavily on the specific product and how you prepare it. The basic Broccoli & Kale Slaw is a moderately high-calorie option when consumed with the full dressing and mix-ins, while the chicken version is a full, calorically denser meal. By controlling the dressing portion or making strategic substitutions, you can easily adapt these salads to fit a lower-calorie diet while still enjoying the convenience and flavors they offer.
Ultimately, the calorie count isn't the whole story. The convenience and flavor of these salads are often the primary appeal. By understanding the nutritional information of the components, you can make smarter decisions to balance flavor and health.
