Chicken or turkey garden salad with cheese, chicken and/or turkey, cheese, lettuce and/or greens, tomato and/or carrots, other vegetables, no dressing
Common food
Photo: Wikipedia
This is a vibrant, protein-packed salad where tender, savory chicken or turkey breast is tossed with crisp lettuce, juicy tomatoes, and crunchy carrots, all topped with a sprinkle of sharp cheese. The texture is a satisfying mix of tender meat and fresh, crunchy vegetables, with the cheese adding a creamy, salty contrast. It's a low-calorie, high-protein powerhouse, delivering over 10 grams of protein per 100 grams with minimal carbs.
Calorie split: 44% protein · 13% carbs · 43% fat
↓ Full nutrition💚 Why it's loved
People love it for its perfect balance of savory, fresh, and salty flavors, and the customizable crunch of its ingredients. It's a versatile staple that works as a light lunch, a hearty dinner base, or a post-workout meal, fitting seamlessly into health-conscious and casual dining cultures alike.
⚠️ Watch-outs & how to enjoy it better
Without dressing, it can taste dry or bland to some palates, and the cheese adds sodium that those monitoring salt intake should note. To counteract dryness, add a tablespoon of olive oil and vinegar for healthy fats and flavor without excess calories. For sodium concerns, choose lower-sodium cheese or reduce the portion.
Key benefits
- Excellent source of lean protein for muscle maintenance and satiety
- Very low in carbohydrates, suitable for low-carb and ketogenic diets
- Rich in dietary fiber from vegetables, aiding digestion
- Provides essential vitamins like A (from carrots) and C (from tomatoes)
- Naturally low in sugar, with only 1.12g per 100g
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The classic 'Chef Salad' is believed to have originated in the 1920s at the Ritz-Carlton in New York City as a way to use up leftover cooked meats and vegetables.
Full nutrition (USDA data · scales with serving)
| Water | 81.2 g |
| Energy | 93.0 kcal |
| Protein | 10.3 g |
| Total lipid (fat) | 4.5 g |
| Carbohydrate, by difference | 3.0 g |
| Fiber, total dietary | 0.90 g |
| Total Sugars | 1.1 g |
| Calcium, Ca | 97.0 mg |
| Iron, Fe | 0.35 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 127 mg |
| Potassium, K | 260 mg |
| Sodium, Na | 176 mg |
| Zinc, Zn | 0.76 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 9.0 ug |
| Vitamin C, total ascorbic acid | 6.4 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.13 mg |
| Niacin | 2.7 mg |
| Vitamin B-6 | 0.14 mg |
| Folate, total | 32.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 31.0 ug |
| Folate, DFE | 31.0 ug |
| Choline, total | 23.5 mg |
| Vitamin B-12 | 0.18 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 194 ug |
| Retinol | 34.0 ug |
| Carotene, beta | 1841 ug |
| Carotene, alpha | 160 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 169 ug |
| Lutein + zeaxanthin | 1001 ug |
| Vitamin E (alpha-tocopherol) | 0.46 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 66.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.2 g |
| SFA 4:0 | 0.07 g |
| SFA 6:0 | 0.06 g |
| SFA 8:0 | 0.04 g |
| SFA 10:0 | 0.09 g |
| SFA 12:0 | 0.10 g |
| SFA 14:0 | 0.32 g |
| SFA 16:0 | 1.1 g |
| SFA 18:0 | 0.39 g |
| Fatty acids, total monounsaturated | 1.1 g |
| MUFA 16:1 | 0.12 g |
| MUFA 18:1 | 1.1 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.31 g |
| PUFA 18:2 | 0.26 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 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 | 32.0 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 with cheese.
| 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 good for weight loss?
Yes, its high protein and fiber content promote fullness on very few calories (93 kcal/100g), making it an excellent choice for calorie-controlled diets.
Can I make it ahead of time?
It's best assembled just before eating to keep vegetables crisp. However, you can prep components (cooked chicken, chopped veggies) separately and store them for quick assembly.
What cheese works best in this salad?
Sharp cheddar, Swiss, or crumbled feta are popular for their strong flavors that stand out against the fresh vegetables and lean protein.
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 0.93 kcal/g · 44% calories from protein · 0.9 g fiber · 1.1 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: 0.68 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.