Chicken or turkey salad, made with light Italian dressing
Common food
Photo: Wikipedia
This is a lean, protein-packed salad where tender shreds of chicken or turkey are tossed in a bright, herbaceous light Italian dressing. The texture is a satisfying mix of soft, moist poultry and crisp vegetable additions like celery or onion, all coated in a tangy, slightly savory vinaigrette. It's a standout for its high protein-to-calorie ratio, making it a powerful, low-carb meal option.
Calorie split: 47% protein · 17% carbs · 36% fat
↓ Full nutrition💚 Why it's loved
People love it for its refreshing, zesty flavor that avoids the heaviness of mayo-based salads, and its incredible versatility as a sandwich filler, lettuce wrap, or standalone bowl. It's a staple of quick, healthy meal prep and American deli culture.
⚠️ Watch-outs & how to enjoy it better
The primary concern is often the sodium content from the dressing and any added seasonings, which can be high. To counteract this, choose a low-sodium dressing or make your own, and balance the meal by pairing it with a potassium-rich side like a banana or sweet potato. Some may also find the vinegar tang too sharp; adding a touch of Greek yogurt can mellow it.
Key benefits
- Excellent source of lean protein for muscle maintenance.
- Very low in carbohydrates and added sugars.
- Provides a good base for adding fiber-rich vegetables.
- Supports satiety and portion control due to high protein content.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'light' in light Italian dressing often refers to both a reduced calorie/fat content and a thinner, more vinegar-forward consistency compared to creamy dressings.
Full nutrition (USDA data · scales with serving)
| Water | 75.2 g |
| Energy | 116 kcal |
| Protein | 13.6 g |
| Total lipid (fat) | 4.7 g |
| Carbohydrate, by difference | 4.9 g |
| Fiber, total dietary | 0.40 g |
| Total Sugars | 4.0 g |
| Calcium, Ca | 21.0 mg |
| Iron, Fe | 0.47 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 127 mg |
| Potassium, K | 219 mg |
| Sodium, Na | 543 mg |
| Zinc, Zn | 0.84 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 12.3 ug |
| Vitamin C, total ascorbic acid | 0.70 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.11 mg |
| Niacin | 3.9 mg |
| Vitamin B-6 | 0.15 mg |
| Folate, total | 14.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 13.0 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 | 91.0 ug |
| Carotene, alpha | 7.0 ug |
| Cryptoxanthin, beta | 17.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 78.0 ug |
| Vitamin E (alpha-tocopherol) | 1.3 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 14.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.98 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 | 0.76 g |
| SFA 18:0 | 0.19 g |
| Fatty acids, total monounsaturated | 1.7 g |
| MUFA 16:1 | 0.23 g |
| MUFA 18:1 | 1.5 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 1.2 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:3 | 0.13 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 this the same as classic chicken salad?
No, classic chicken salad typically uses a mayonnaise-based dressing, making it higher in fat and calories. This version uses a vinaigrette-style Italian dressing, resulting in a lighter, tangier profile.
Can I use rotisserie chicken?
Absolutely! Shredded rotisserie chicken is a perfect, flavorful shortcut. Just be mindful that the pre-seasoned skin can add extra sodium to your final dish.
How long does it keep in the fridge?
When stored in an airtight container, it will stay fresh for 3-4 days. The flavors often meld nicely after a day, but the vegetables may soften slightly.
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 1.16 kcal/g · 47% calories from protein · 0.4 g fiber · 4.0 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: 2.48 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.