Chicken salad is a versatile dish that typically uses chopped or shredded chicken as the main ingredient and comes together with a binder such as mayonnaise, sour cream, yogurt, or a vinegar-based dressing.
Many people undoubtedly consider it delicious, but because it sometimes uses higher-calorie ingredients, you might wonder if chicken salad is good for you.
Absolutely — chicken salad can be healthy. That depends on the foods that are used, the amount that is eaten, and the other foods that are eaten with it.
What nutrients are in chicken salad, how it can affect your health, and how to make a healthier chicken salad are all talked about in this article.
The first thing that may come to mind when you hear “chicken salad” is the classic creamy American-style dish that dates back to the mid-1800s.
This version of chicken salad often uses a standard set of ingredients like boiled eggs, celery, apples, grapes, and almonds or pecans. These staples are combined with cooked chicken and typically held together with mayonnaise.
Chicken salad can have many different flavor profiles and ingredients mixed in. It’s typically served cold and made with cooked chicken, a dressing, and sometimes extra vegetables, nuts, seeds, or fruit for flavor and crunch.
Thai-style chicken salad, for instance, might have chopped chicken and cucumber mixed with peanut, ginger, garlic, chili oil, and rice vinegar.
A traditional Mexican chicken salad, known as ensalada de pollo, uses sour cream and mayo to bind together chicken and mixed vegetables such as beans, corn, and potatoes.
You can find chicken salad at delis and restaurants, buy it premade at the grocery store, or make your own chicken salad at home.
Chicken salad is packed with lean protein, vitamins, and minerals, and it can certainly be part of a healthy meal and an overall healthy diet.
Just how healthy is chicken salad? That boils down to the ingredients used to make it and the amount you eat at one time.
Certain ingredients, like the type and amount of mayo used, may significantly increase the calorie and saturated fat content of chicken salad, which may ultimately make it less nutritious than it could be.
Just one small 1/2-cup (about 4-ounce) serving of chicken salad often contains 400 calories or more. And despite having “salad” in its name, it’s often served on bread or in a wrap, rather than on a bed of leafy greens.
Here’s an example of how the nutritional value of chicken salad varies based on its ingredients (1, 2, 3):
Chicken salad tends to be is relatively low in carbs, fiber, and sugar and higher in protein, calories, and fat.
The role of saturated fat in nutrition remains somewhat controversial, but many experts agree that replacing saturated fat in your diet with polyunsaturated fats — like those found in nuts and seeds — could help reduce your risk of heart attack, stroke, and heart disease (4, 5, 6).
Nevertheless, these are only general estimates of the nutritional value of chicken salad, as the nutrients vary depending on how it’s made.
Adding ingredients such as fruits, vegetables, nuts, and seeds or using a lower-calorie binder like yogurt could easily change these values.
Aside from being so tasty, chicken salad has a number of other benefits, such as being relatively affordable and simple to make at home.
Its benefits don’t stop there, though — chicken salad has a few noteworthy positive health effects.
Chicken salad is a light and refreshing meal that packs a good amount of protein. It’s a great choice when you’re looking for something flavorful yet nutritious. But how many calories are actually in a chicken salad? The answer depends on the specific ingredients used and portion sizes. In this article, we’ll take an in-depth look at the average calorie count of chicken salads and the factors that affect it.
What is Chicken Salad?
Chicken salad is usually made by mixing cooked, chopped chicken with mayonnaise or another creamy dressing and different kinds of vegetables and/or fruits. Some classic chicken salad recipes call for celery, onions, grapes, pecans, apple, and lemon juice, but you can use any vegetables and/or fruits you like. You can serve the salad as a sandwich filling, in a lettuce wrap, on a bed of greens, or as a protein-packed snack by itself. It makes for a versatile, protein-rich addition to any meal.
Average Calorie Count per Serving
The average calorie count of chicken salad ranges from 300-500 calories per serving. A standard serving size of chicken salad is generally 1 cup or about 140g.
Of course, the exact calorie content depends on the specific ingredients used in the recipe. Salads made with higher fat dressings and toppings will be higher in calories than lighter versions made with lower fat mayo or yogurt. Ingredients like nuts, cheese, and dried fruit will also increase the calorie density.
On the lower end a 1 cup serving of basic chicken salad made with light mayonnaise celery, and onion clocks in around 300 calories. On the higher end, richer chicken salads with avocado, bacon, full-fat dressing, nuts, and dried cranberries can add up to 500 calories per serving or more.
So a good rule of thumb is that a serving of chicken salad can range from 300-500 calories depending on what you put in it. Sticking with lighter ingredients will keep the calorie count on the lower side.
Factors That Affect Calorie Count
There are a few main factors that affect the calorie density of chicken salad:
1. Protein Source
-
Chicken: The type of chicken used can impact calories. Dark meat chicken with skin will be higher calorie than skinless, boneless white meat chicken breast.
-
Alternatives: Substituting different proteins like turkey, tuna, egg, or chickpeas will alter the nutrition profile.
2. Dressing
-
Mayonnaise: Regular full-fat mayo adds about 100 calories per tablespoon. Light or low-fat mayo has about half the calories.
-
Yogurt or tahini: Unsweetened Greek yogurt and tahini (sesame seed paste) are tangy lower calorie dressings for chicken salad.
-
Oil and vinegar: A simple vinaigrette of oil and acid lowers calories compared to creamy dressings.
3. Add-ins
-
Nuts: Almonds, walnuts, pecans, etc. add nutrition but also calories and fat.
-
Cheese: Shredded cheddar, feta, or Parmesan boost the calorie load.
-
Dried fruit: Cranberries, raisins, apricots – great flavor but calorie dense.
-
Extras: Avocado, bacon bits, olives, and other additions increase calories.
4. Serving Size
Bigger portion sizes mean more calories. To stay within a healthy calorie range and still feel full, it’s best to stick to serving sizes of about 1 cup.
Healthy Preparation Tips
Here are some easy tips for lightening up chicken salad:
-
Use Greek yogurt, light mayo, or oil and vinegar instead of regular mayonnaise.
-
Choose skinless, boneless chicken breast over dark meat.
-
Load up on non-starchy veggies like celery, cucumbers, peppers, and onions over dried fruits and nuts.
-
Use just a sprinkle of shredded cheese rather than large chunks.
-
Mix in herbs, spices, mustard, lemon juice, etc. for flavor over bacon, olives, and avocado.
-
Stick to a 1 cup serving size instead of oversized portions.
Benefits of Chicken Salad
Chicken salad has some great nutritional benefits when made with wholesome ingredients. Some of the top benefits include:
-
High in lean protein: Chicken provides a good protein punch to help satisfy hunger and support muscle health.
-
Nutrient-rich additions: Veggies, fruits, nuts add vitamins, minerals, and fiber.
-
Versatile: Chicken salad works in sandwiches, lettuce wraps, on salads, and as a snack.
-
Simple prep: Chicken salads come together quickly with minimal cooking required.
-
Budget-friendly: Depending on ingredients, chicken salad can be affordable. Canned tuna/chicken and eggs can lower costs further.
-
Gluten-free: Chicken salad is naturally gluten-free, providing a great option for those with dietary restrictions.
Sample Chicken Salad Recipes
To give you an idea of how calories differ based on ingredients, here is the nutrition breakdown for 1 cup serving sizes of a couple common chicken salad recipes:
Classic Chicken Salad
- 340 calories
- 10g fat
- 30g protein
- 15g carbs
Ingredients: chicken, mayo, celery, onion, lemon juice, salt and pepper
Southwest Chicken Salad
- 415 calories
- 25g fat
- 30g protein
- 10g carbs
Ingredients: chicken, Greek yogurt, onion, bell pepper, corn, cilantro, lime juice, cumin, cheddar
Curried Chicken Salad
- 385 calories
- 15g fat
- 35g protein
- 20g carbs
Ingredients: chicken, light mayo, apple, red grapes, celery, curry powder, raisins
The Bottom Line
So how many calories are in a chicken salad? The short answer is an average of 400 calories per serving depending on the recipe. Lighter versions can be as low as 300 calories, while richer recipes with more add-ins can climb up to 500 calories or more per serving. Sticking with lean protein, lots of vegetables, and reasonable portion sizes are your best bet for keeping calories under control while still enjoying flavorful chicken salad. Track your ingredients and serving sizes closely if calorie-counting is your goal. But overall, chicken salad can be a nutritious and versatile addition to your diet when prepared mindfully.
Choose better-for-you dressing ingredients
If you’re looking for a chicken salad with fewer calories, you may want to avoid binders like mayonnaise.
Instead, you could try using Greek yogurt, avocado, sour cream, Dijon mustard, or a vinaigrette dressing.
Most of these alternatives are lower in calories and saturated fat than mayo, even though some of them still have fat in them.
Chicken salad is nutrient-dense
Chicken salad also contains many beneficial micronutrients, such as vitamins and minerals.
One 3-ounce (85-gram) serving of roasted chicken is a particularly good source of (15):
- niacin: 51% of the DV
- selenium: 36% of the DV
- phosphorus: 17% of the DV
- vitamin B6: 16% of the DV
Therefore, eating chicken salad could help you meet the daily recommendations for many nutrients.
Most of the time, chicken salad starts with a healthy base of lean protein, crunchy vegetables, and fruits, nuts, and seeds that are high in nutrients.
When you eat a lot of chicken salad at once or add a lot of high-calorie ingredients, the dish may not be as healthy as it could be.
300 CALORIES! | Easy Lunch | High Protein | Low Carb | Weight Loss
FAQ
How many calories are in a homemade chicken salad?
Just one small 1/2-cup (about 4-ounce) serving of chicken salad often contains 400 calories or more. And despite having “salad” in its name, it’s often served on bread or in a wrap, rather than on a bed of leafy greens.
How many calories are usually in a grilled chicken salad?
| Calories | Total Fat | Protein |
|---|---|---|
| 500 | 25 | 50 |
How many calories are in chicken salad made with mayonnaise?
Foods related to chicken or turkey salad, made with mayonnaise. Chicken or turkey salad, made with mayonnaise contains 531 calories per 226 g serving.
How many calories are in a typical chicken salad sandwich?
Chicken salad sandwich, chicken contains 489 calories per 198 g serving. This serving contains 27 g of fat, 29 g of protein and 37 g of carbohydrate. The latter is 4 g sugar and 5. 9 g of dietary fiber, the rest is complex carbohydrate.