Asian chicken or turkey garden salad, chicken and/or turkey, lettuce, fruit, nuts, no dressing
Common food
Photo: Wikipedia
A crisp, refreshing salad featuring tender slices of lean chicken or turkey, a bed of fresh lettuce, sweet fruit, and crunchy nuts. It offers a satisfying mix of textures from juicy to crisp, with a balanced, light flavor profile. Nutritionally, it's a protein-packed option that's low in calories and provides a good source of fiber.
Calorie split: 34% protein · 29% carbs · 37% fat
↓ Full nutrition💚 Why it's loved
People love it for its satisfying combination of savory protein, sweet fruit, and crunchy nuts, making it a complete and flavorful meal. It's also highly versatile, easily adaptable to seasonal fruits and personal nut preferences.
⚠️ Watch-outs & how to enjoy it better
Without dressing, it can taste dry or bland to some palates. For those watching blood sugar, the fruit and nuts add natural sugars and calories, so portion awareness is key. A simple tip is to pair it with a small amount of olive oil or a creamy dressing to enhance nutrient absorption and satisfaction.
Key benefits
- High-quality protein for muscle maintenance.
- Low calorie density for weight management.
- Good source of dietary fiber.
- Contains healthy fats from nuts.
- Provides vitamins and minerals from fruit and lettuce.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The classic Chinese Chicken Salad was popularized in the United States in the 1960s by chef Cecilia Chang, who ran a San Francisco restaurant called The Mandarin.
Full nutrition (USDA data · scales with serving)
| Water | 72.7 g |
| Energy | 130 kcal |
| Protein | 11.4 g |
| Total lipid (fat) | 5.5 g |
| Carbohydrate, by difference | 9.5 g |
| Fiber, total dietary | 1.9 g |
| Total Sugars | 3.0 g |
| Calcium, Ca | 39.0 mg |
| Iron, Fe | 0.96 mg |
| Magnesium, Mg | 35.0 mg |
| Phosphorus, P | 126 mg |
| Potassium, K | 280 mg |
| Sodium, Na | 176 mg |
| Zinc, Zn | 0.60 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 9.7 ug |
| Vitamin C, total ascorbic acid | 10.0 mg |
| Thiamin | 0.11 mg |
| Riboflavin | 0.17 mg |
| Niacin | 3.8 mg |
| Vitamin B-6 | 0.16 mg |
| Folate, total | 36.0 ug |
| Folic acid | 6.0 ug |
| Folate, food | 29.0 ug |
| Folate, DFE | 39.0 ug |
| Choline, total | 28.9 mg |
| Vitamin B-12 | 0.09 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 108 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 1217 ug |
| Carotene, alpha | 24.0 ug |
| Cryptoxanthin, beta | 94.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 830 ug |
| Vitamin E (alpha-tocopherol) | 1.8 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 51.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.95 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.26 g |
| SFA 14:0 | 0.10 g |
| SFA 16:0 | 0.45 g |
| SFA 18:0 | 0.10 g |
| Fatty acids, total monounsaturated | 2.8 g |
| MUFA 16:1 | 0.09 g |
| MUFA 18:1 | 2.7 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:3 | 0.05 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 27.0 mg |
FAQ
Is this salad a complete meal?
Yes, it typically qualifies as a complete meal because it contains all three macronutrients: protein from the chicken/turkey, carbohydrates from the fruit and lettuce, and healthy fats from the nuts.
Can I make this salad ahead of time?
You can prepare the components separately, but it's best to assemble just before serving to keep the lettuce crisp and prevent the nuts from becoming soggy. Store the dressing, if used, on the side.
What are the best nuts to use?
Common choices include sliced almonds, chopped walnuts, or cashews for their crunch and flavor. Toasting the nuts lightly in a dry pan can significantly enhance their nuttiness.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.30 kcal/g · 35% calories from protein · 1.9 g fiber · 3.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.63 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.