Chicken or turkey salad, made with light mayonnaise
Common food
Photo: Wikipedia
A classic, creamy salad featuring tender shreds of chicken or turkey bound in a lighter mayonnaise dressing. It offers a satisfying, soft texture with a subtle tang and savory depth. Nutritionally, it's a protein-packed choice with a moderate fat profile.
Calorie split: 37% protein · 13% carbs · 50% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, familiar flavor and incredible versatility—it's a staple in sandwiches, wraps, and on greens. It represents a quick, satisfying meal that feels both homemade and convenient.
⚠️ Watch-outs & how to enjoy it better
The primary caution is its sodium content, which can be high depending on the mayonnaise and added seasonings. To counteract this, look for low-sodium mayo and season with herbs, lemon juice, or black pepper instead of salt. Those watching saturated fat should also be mindful of portion sizes.
Key benefits
- Excellent source of lean protein for muscle maintenance.
- Lower in fat than traditional mayonnaise-based salads.
- Provides a quick, no-cook source of energy.
- Versatile base for numerous meal formats.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The modern chicken salad is often credited to a New York City hotel chef in the 1860s, who created it using leftover roasted chicken.
Full nutrition (USDA data · scales with serving)
| Water | 72.1 g |
| Energy | 146 kcal |
| Protein | 13.6 g |
| Total lipid (fat) | 8.2 g |
| Carbohydrate, by difference | 4.8 g |
| Fiber, total dietary | 0.40 g |
| Total Sugars | 2.7 g |
| Calcium, Ca | 19.0 mg |
| Iron, Fe | 0.44 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 127 mg |
| Potassium, K | 206 mg |
| Sodium, Na | 529 mg |
| Zinc, Zn | 0.84 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 12.5 ug |
| Vitamin C, total ascorbic acid | 0.70 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.10 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 | 36.6 mg |
| Vitamin B-12 | 0.18 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 14.0 ug |
| Retinol | 5.0 ug |
| Carotene, beta | 96.0 ug |
| Carotene, alpha | 7.0 ug |
| Cryptoxanthin, beta | 17.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 84.0 ug |
| Vitamin E (alpha-tocopherol) | 0.78 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 23.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.6 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 | 1.2 g |
| SFA 18:0 | 0.34 g |
| Fatty acids, total monounsaturated | 2.5 g |
| MUFA 16:1 | 0.23 g |
| MUFA 18:1 | 2.2 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 3.4 g |
| PUFA 18:2 | 3.0 g |
| PUFA 18:3 | 0.37 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 | 60.0 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 a healthy, protein-rich option, especially when made with light mayonnaise. The healthiness depends heavily on the specific recipe, portion size, and what you pair it with (e.g., whole-grain bread vs. white).
How long does homemade chicken salad last?
When stored in an airtight container in the refrigerator, it is generally safe to eat for 3-4 days. Do not leave it at room temperature for more than 2 hours.
Can I freeze chicken salad?
Freezing is not recommended. The mayonnaise-based dressing will separate and become watery upon thawing, resulting in a poor texture.
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 · 2.7 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: 2.57 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.