Chicken or turkey garden salad, chicken and/or turkey, other vegetables excluding tomato and carrots, no dressing
Common food
Photo: Wikipedia
A crisp, clean salad of tender chicken or turkey strips nestled among crunchy mixed greens, cucumbers, and bell peppers, with no dressing to mask the fresh flavors. The lean protein provides a satisfying, savory bite against the cool, hydrating vegetables. At just 66 calories per 100g, it's a powerhouse of protein with minimal fat and carbs.
Calorie split: 65% protein · 16% carbs · 19% fat
↓ Full nutrition💚 Why it's loved
People love its simplicity and versatility—it's a blank canvas for any flavor profile, from tangy lemon to savory herbs. It's a go-to for a quick, refreshing, and filling meal that feels clean and nourishing.
⚠️ Watch-outs & how to enjoy it better
Without dressing, some may find it bland or dry, and the lack of fat can make it less satiating for some. To counteract this, add a tablespoon of olive oil or avocado for healthy fats and flavor, or pair with a side of whole-grain bread for more substance.
Key benefits
- Excellent source of lean, complete protein for muscle maintenance.
- Very low in calories and fat, ideal for weight management.
- High water and fiber content from vegetables aids hydration and digestion.
- Naturally low in sugar, supporting stable blood sugar levels.
- Provides essential vitamins and minerals from a variety of vegetables.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'garden salad' concept, as a simple bed of mixed greens, was popularized in the United States in the early 20th century, often served as a complimentary first course in steakhouses.
Full nutrition (USDA data · scales with serving)
| Water | 84.5 g |
| Energy | 66.0 kcal |
| Protein | 10.8 g |
| Total lipid (fat) | 1.4 g |
| Carbohydrate, by difference | 2.6 g |
| Fiber, total dietary | 0.80 g |
| Total Sugars | 0.99 g |
| Calcium, Ca | 25.0 mg |
| Iron, Fe | 0.37 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 107 mg |
| Potassium, K | 277 mg |
| Sodium, Na | 140 mg |
| Zinc, Zn | 0.48 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 9.3 ug |
| Vitamin C, total ascorbic acid | 10.1 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.11 mg |
| Niacin | 3.8 mg |
| Vitamin B-6 | 0.17 mg |
| Folate, total | 30.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 29.0 ug |
| Folate, DFE | 29.0 ug |
| Choline, total | 28.1 mg |
| Vitamin B-12 | 0.10 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 115 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 1363 ug |
| Carotene, alpha | 2.0 ug |
| Cryptoxanthin, beta | 2.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 936 ug |
| Vitamin E (alpha-tocopherol) | 0.36 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 61.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.34 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 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.27 g |
| SFA 18:0 | 0.06 g |
| Fatty acids, total monounsaturated | 0.53 g |
| MUFA 16:1 | 0.09 g |
| MUFA 18:1 | 0.43 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.24 g |
| PUFA 18:2 | 0.19 g |
| PUFA 18:3 | 0.04 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 | 31.0 mg |
Amino acid profile (per 100g)
Estimated from Turnover, chicken- or turkey-, and vegetable-filled, reduced fat, frozen — USDA does not publish this profile for Chicken or turkey garden salad.
| Tryptophan | 0.16 g |
| Threonine | 0.41 g |
| Isoleucine | 0.47 g |
| Leucine | 0.80 g |
| Lysine | 0.61 g |
| Methionine | 0.23 g |
| Cystine | 0.13 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.37 g |
| Valine | 0.53 g |
| Arginine | 0.51 g |
| Histidine | 0.30 g |
| Alanine | 0.45 g |
| Aspartic acid | 0.80 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.38 g |
| Proline | 0.87 g |
| Serine | 0.42 g |
| Hydroxyproline | 0.00 g |
FAQ
Is this salad a complete meal?
It can be, thanks to the high protein from the chicken or turkey. For a more balanced and satisfying meal, consider adding a source of complex carbs (like quinoa or whole-grain croutons) and a healthy fat (like olive oil dressing or avocado).
Can I meal-prep this salad?
Yes, but keep the dressing separate until ready to eat to prevent sogginess. Store the cooked chicken/turkey and chopped vegetables in airtight containers in the fridge for up to 3-4 days.
What makes the protein content so high for a salad?
The primary ingredient is lean poultry (chicken or turkey), which is one of the most protein-dense foods available. The vegetables add volume and nutrients with minimal calories, concentrating the protein ratio.
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 0.66 kcal/g · 66% calories from protein · 0.8 g fiber · 1.0 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: 0.51 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.