Cobb salad, no dressing: Nutrition Facts
Generic food Vegetables
Cobb salad, no dressing contains 93 kcal per 100 g. A typical serving of 1 cup (105 g) provides about 98 kcal.
Roughly 48% of its calories come from protein, with 41% from fat and 11% from carbohydrates (estimated with general energy factors).
That is close to the median for vegetable dishes on FoodFactly (93 kcal per 100 g).
100 g provides 27% of the Daily Value for Vitamin K, 23% of the Daily Value for Niacin (B3) and 20% of the Daily Value for selenium.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 93 kcal | |
| Total fat C | 4.3 g | 6% |
| Saturated fat C | 1.1 g | 5% |
| Cholesterol C | 61 mg | 20% |
| Sodium C | 159 mg | 7% |
| Total carbohydrates C | 2.7 g | 1% |
| Dietary fiber C | 1.2 g | 4% |
| Total sugars C | 1.1 g | |
| Protein C | 11.3 g | 23% |
| Vitamin A C | 82 µg | 9% |
| Vitamin C C | 9 mg | 10% |
| Vitamin D C | 0.2 µg | 1% |
| Vitamin E C | 0.66 mg | 4% |
| Vitamin K C | 31.9 µg | 27% |
| Thiamin (B1) C | 0.075 mg | 6% |
| Riboflavin (B2) C | 0.13 mg | 10% |
| Niacin (B3) C | 3.6 mg | 23% |
| Vitamin B6 C | 0.19 mg | 11% |
| Folate (B9) C | 24 µg | 6% |
| Vitamin B12 C | 0.2 µg | 8% |
| Choline C | 51.1 mg | 9% |
| Calcium C | 25 mg | 2% |
| Iron C | 0.45 mg | 3% |
| Magnesium C | 18 mg | 4% |
| Phosphorus C | 120 mg | 10% |
| Potassium C | 281 mg | 6% |
| Zinc C | 0.58 mg | 5% |
| Copper C | 0.064 mg | 7% |
| Selenium C | 11.2 µg | 20% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 48%
- Carbohydrates 11%
- Fat 41%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein11.3 gin the top quarter of vegetable dishes (median 4.1 g)
- Fiber1.2 gbelow the median for vegetable dishes (median 1.5 g)
- Sugars1.1 gin the lowest quarter of vegetable dishes (median 2.1 g)
- Fat4.3 gbelow the median for vegetable dishes (median 4.7 g)
- Saturated fat1.1 gbelow the median for vegetable dishes (median 1.6 g)
- Sodium159 mgin the lowest quarter of vegetable dishes (median 232 mg)
- Protein per 100 kcal12.2 gprotein density, useful for comparing foods with different calorie levels
- Water80.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 2.1 g |
|---|---|
| Polyunsaturated fat C | 0.63 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.001 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.003 g |
| Linoleic acid (omega-6, 18:2) C | 0.56 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0.019 g |
| SFA 16:0 C | 0.81 g |
| SFA 18:0 C | 0.21 g |
| MUFA 18:1 C | 1.9 g |
| PUFA 18:3 C | 0.042 g |
| PUFA 20:4 C | 0.019 g |
| MUFA 16:1 C | 0.19 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.015 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.001 g |
Carotenoids (6)
| Beta-carotene C | 787 µg |
|---|---|
| Lycopene C | 800 µg |
| Lutein + zeaxanthin C | 763 µg |
| Retinol C | 15 µg |
| Carotene, alpha C | 34 µg |
| Cryptoxanthin, beta C | 4 µg |
Other components (8)
| Water C | 80.8 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 24 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Spinach salad, no dressing | 84 | 7 g | 2.1 g | 5.1 g |
| Eggplant with cheese and tomato sauce | 90 | 6.2 g | 6.3 g | 4.8 g |
| Palak Paneer | 101 | 5.4 g | 4.3 g | 7 g |
| Lettuce, salad with cheese, tomato and/or carrots, with or without other vegetables, no dressing | 91 | 4.9 g | 4.2 g | 6.1 g |
| Lettuce, salad with egg, cheese, tomato, and/or carrots, with or without other vegetables, no dressing | 71 | 4.2 g | 3.7 g | 4.4 g |
| Spinach and cheese casserole | 130 | 7.1 g | 9.9 g | 7.6 g |
| Stuffed tomato, with rice and meat | 99 | 4.8 g | 9.9 g | 4.5 g |
| Caesar salad, with romaine, no dressing | 77 | 4 g | 7.5 g | 3.4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cobb salad?
100 g of cobb salad has 93 kcal. 1 cup (105 g): about 98 kcal.
Is cobb salad high in protein?
Cobb salad contains 11.3 g of protein per 100 g (23% of the 50 g Daily Value), or 11.9 g in 1 cup (105 g). About 48% of its calories come from protein. Compared with other vegetable dishes, that is among the highest quarter (median 4.1 g).
How many carbs are in cobb salad?
Cobb salad has 2.7 g of total carbohydrates per 100 g, including 1.2 g of fiber and 1.1 g of sugars.
How much fat is in cobb salad?
Cobb salad contains 4.3 g of fat per 100 g, of which 1.1 g is saturated (5% of the Daily Value).
What vitamins and minerals does cobb salad contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (27% DV), Niacin (B3) (23% DV), selenium (20% DV), Vitamin B6 (11% DV) and Vitamin C (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cobb salad?
100 g contains 159 mg of sodium, 7% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2709832. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.