Chicken or turkey garden salad, chicken and/or turkey, tomato and/or carrots, other vegetables, no dressing
Common food
Photo: Wikipedia
This is a lean, protein-packed salad built on a bed of crisp garden greens, juicy tomatoes, and crunchy carrots, topped with tender slices of roasted or grilled chicken or turkey. The texture is a satisfying mix of crisp vegetables and soft, savory meat, with a clean, fresh taste that's light yet deeply satisfying. Nutritionally, it's a powerhouse of high-quality protein and fiber with minimal fat and calories, making it an ideal choice for a light meal or substantial side.
Calorie split: 63% protein · 19% carbs · 19% fat
↓ Full nutrition💚 Why it's loved
People love this salad for its perfect balance of convenience and nourishment—it's a quick, customizable meal that feels both wholesome and indulgent. The combination of savory poultry with fresh, sweet vegetables creates a universally appealing flavor profile that fits seamlessly into a healthy lifestyle.
⚠️ Watch-outs & how to enjoy it better
Without dressing, some may find the salad bland or dry, and the raw vegetables can cause digestive discomfort for those sensitive to FODMAPs or fiber. To counteract dryness, add a small amount of healthy fat like olive oil or avocado; for digestive ease, ensure vegetables are finely chopped and consider lightly steaming carrots.
Key benefits
- High in satiating lean protein (10.1g per 100g)
- Very low in fat (1.33g per 100g)
- Good source of dietary fiber (1g per 100g)
- Rich in vitamins A and C from tomatoes and carrots
- Low-calorie density (64 kcal per 100g) supports weight management
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The classic 'Chef Salad' is believed to have originated in the 1930s at the Ritz-Carlton in New York City, originally featuring a mix of meats and cheeses over fresh greens.
Full nutrition (USDA data · scales with serving)
| Water | 84.9 g |
| Energy | 64.0 kcal |
| Protein | 10.1 g |
| Total lipid (fat) | 1.3 g |
| Carbohydrate, by difference | 3.0 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 1.3 g |
| Calcium, Ca | 25.0 mg |
| Iron, Fe | 0.36 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 100 mg |
| Potassium, K | 276 mg |
| Sodium, Na | 136 mg |
| Zinc, Zn | 0.45 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 8.0 ug |
| Vitamin C, total ascorbic acid | 6.4 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.09 mg |
| Niacin | 3.5 mg |
| Vitamin B-6 | 0.16 mg |
| Folate, total | 30.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 29.0 ug |
| Folate, DFE | 29.0 ug |
| Choline, total | 26.4 mg |
| Vitamin B-12 | 0.09 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 161 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 1801 ug |
| Carotene, alpha | 220 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 230 ug |
| Lutein + zeaxanthin | 882 ug |
| Vitamin E (alpha-tocopherol) | 0.40 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 58.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.31 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 | 0.25 g |
| SFA 18:0 | 0.05 g |
| Fatty acids, total monounsaturated | 0.49 g |
| MUFA 16:1 | 0.08 g |
| MUFA 18:1 | 0.41 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.23 g |
| PUFA 18:2 | 0.18 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 | 29.0 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 suitable for a low-carb diet?
Yes, with 3.04g of carbs per 100g, it is very low in carbohydrates, making it an excellent choice for ketogenic or low-carb dietary patterns.
Can I meal-prep this salad ahead of time?
You can store the components separately and assemble just before eating to maintain crispness. If pre-mixed, consume within 24 hours and keep the dressing on the side to prevent sogginess.
What makes this a 'garden' salad?
The term 'garden' typically refers to a base of fresh, mixed raw vegetables like lettuce, tomatoes, cucumbers, and carrots, emphasizing a crisp, farm-fresh quality.
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 0.64 kcal/g · 63% calories from protein · 1.0 g fiber · 1.3 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: 0.49 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.