Chicken or turkey salad, made with light creamy dressing
Common food
Photo: Wikipedia
A classic protein-packed salad featuring tender, shredded chicken or turkey breast tossed in a light, creamy dressing. The texture is a satisfying mix of soft meat and crisp, fresh vegetables like celery or onion, all coated in a tangy, smooth sauce. With over 13g of protein per 100g and just 128 calories, it's a lean, nutrient-dense option that feels indulgent without the heaviness.
Calorie split: 43% protein · 13% carbs · 44% fat
↓ Full nutrition💚 Why it's loved
People adore its comforting, familiar flavor and incredible versatility—it's a staple for quick lunches, picnics, and sandwiches. The creamy, savory profile is deeply satisfying, and it serves as a blank canvas for personal touches like grapes, nuts, or fresh dill.
⚠️ Watch-outs & how to enjoy it better
The light creamy dressing often contains mayonnaise, which can be high in sodium and calories if portion control is ignored. Those monitoring saturated fat or calories should be mindful of serving size and consider mixing the dressing with Greek yogurt. To counteract, pair with a large bed of leafy greens or whole-grain crackers to increase volume and fiber without overdoing the dressing.
Key benefits
- High-quality lean protein for muscle maintenance
- Low in carbohydrates and added sugars
- Good source of B vitamins like niacin and B6
- Can be a low-calorie, filling meal option
- Easily customizable with herbs and vegetables
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The modern chicken salad is often traced to a lunch counter in Boulder, Colorado, around 1863, where a cook combined leftover chicken with mayonnaise and served it on a bed of greens—a departure from the hot stews common at the time.
Full nutrition (USDA data · scales with serving)
| Water | 73.8 g |
| Energy | 128 kcal |
| Protein | 13.8 g |
| Total lipid (fat) | 6.4 g |
| Carbohydrate, by difference | 4.3 g |
| Fiber, total dietary | 0.40 g |
| Total Sugars | 3.2 g |
| Calcium, Ca | 19.0 mg |
| Iron, Fe | 0.44 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 125 mg |
| Potassium, K | 206 mg |
| Sodium, Na | 532 mg |
| Zinc, Zn | 0.83 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 12.2 ug |
| Vitamin C, total ascorbic acid | 0.80 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.11 mg |
| Niacin | 3.9 mg |
| Vitamin B-6 | 0.14 mg |
| Folate, total | 14.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 13.0 ug |
| Choline, total | 38.1 mg |
| Vitamin B-12 | 0.20 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 15.0 ug |
| Retinol | 5.0 ug |
| Carotene, beta | 103 ug |
| Carotene, alpha | 11.0 ug |
| Cryptoxanthin, beta | 17.0 ug |
| Lycopene | 1.0 ug |
| Lutein + zeaxanthin | 95.0 ug |
| Vitamin E (alpha-tocopherol) | 0.85 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 12.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.3 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 | 0.02 g |
| SFA 16:0 | 0.97 g |
| SFA 18:0 | 0.26 g |
| Fatty acids, total monounsaturated | 2.1 g |
| MUFA 16:1 | 0.23 g |
| MUFA 18:1 | 1.8 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 2.3 g |
| PUFA 18:2 | 2.0 g |
| PUFA 18:3 | 0.24 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 healthy?
It can be very healthy, as it's high in protein and low in carbs. The healthiness largely depends on the dressing—light versions with yogurt or less mayo are lower in fat and calories. Adding lots of vegetables boosts its nutritional profile.
How long does chicken salad last in the fridge?
When stored in an airtight container, it typically lasts for 3-4 days. For food safety, it should be kept at or below 40°F (4°C) and not left out at room temperature for more than two hours.
Can I use dark meat for chicken salad?
Yes, you can. Dark meat (like thighs) has a richer flavor and juicier texture but will result in a higher fat and calorie content compared to using breast 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 1.28 kcal/g · 43% calories from protein · 0.4 g fiber · 3.2 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: 2.58 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.