Chicken or turkey salad, made with Italian dressing
Common food
Photo: Wikipedia
A crisp, savory blend of tender shredded chicken or turkey, tossed in a tangy, herb-infused Italian dressing that lends a bright, zesty flavor. The protein-rich meat pairs with the dressing's oil and vinegar base for a satisfying, slightly oily texture with a clean, savory finish. At 146 kcal per 100g, it's a lean, high-protein option with a moderate fat content from the dressing.
Calorie split: 37% protein · 15% carbs · 48% fat
↓ Full nutrition💚 Why it's loved
People love it for its bright, tangy flavor that cuts through the richness of the poultry, making it feel lighter than creamy versions. It's a classic, versatile staple in American delis and home kitchens, perfect for a quick lunch or picnic.
⚠️ Watch-outs & how to enjoy it better
The primary downside is the sodium content from the dressing, which can be high. Those monitoring salt intake should look for low-sodium dressing versions or use a light hand. Additionally, the oil-based dressing adds calories; pairing it with extra vegetables like celery or lettuce can increase volume without excessive energy.
Key benefits
- High-quality protein source for muscle maintenance
- Lower in carbohydrates than mayonnaise-based salads
- Italian dressing often contains heart-healthy olive oil
- Quick, no-cook meal prep option
- Versatile base for wraps, sandwiches, or salads
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'Italian dressing' used in this salad is largely an American invention, popularized in the 1950s and 60s, and is rarely found in Italy itself, where simple olive oil and vinegar mixtures are more common.
Full nutrition (USDA data · scales with serving)
| Water | 71.5 g |
| Energy | 146 kcal |
| Protein | 13.6 g |
| Total lipid (fat) | 7.8 g |
| Carbohydrate, by difference | 5.4 g |
| Fiber, total dietary | 0.40 g |
| Total Sugars | 4.3 g |
| Calcium, Ca | 21.0 mg |
| Iron, Fe | 0.47 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 128 mg |
| Potassium, K | 218 mg |
| Sodium, Na | 564 mg |
| Zinc, Zn | 0.85 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 12.4 ug |
| Vitamin C, total ascorbic acid | 0.80 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.11 mg |
| Niacin | 3.9 mg |
| Vitamin B-6 | 0.15 mg |
| Folate, total | 13.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 12.0 ug |
| Choline, total | 35.4 mg |
| Vitamin B-12 | 0.18 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 13.0 ug |
| Retinol | 4.0 ug |
| Carotene, beta | 94.0 ug |
| Carotene, alpha | 7.0 ug |
| Cryptoxanthin, beta | 17.0 ug |
| Lycopene | 3.0 ug |
| Lutein + zeaxanthin | 78.0 ug |
| Vitamin E (alpha-tocopherol) | 0.78 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 23.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.02 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 16:0 | 1.0 g |
| SFA 18:0 | 0.30 g |
| Fatty acids, total monounsaturated | 2.6 g |
| MUFA 16:1 | 0.23 g |
| MUFA 18:1 | 2.3 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 2.8 g |
| PUFA 18:2 | 2.5 g |
| PUFA 18:3 | 0.35 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 | 56.0 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 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 chicken salad made with Italian dressing healthier than with mayonnaise?
Generally, yes. It's typically lower in saturated fat and calories per serving, while the Italian dressing's olive oil provides monounsaturated fats. However, check the dressing's sodium and sugar content.
Can I use leftover rotisserie chicken for this?
Absolutely. Shredded rotisserie chicken is a perfect, flavorful shortcut. Just remove the skin to reduce fat and sodium before mixing with the dressing.
How long does it last in the fridge?
When stored in an airtight container, it will keep safely for 3-4 days. The texture may soften slightly as the dressing melds with the meat.
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 1.46 kcal/g · 37% calories from protein · 0.4 g fiber · 4.3 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: 2.59 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.