Chicken or turkey salad, made with light mayonnaise-type salad dressing
Common food
Photo: Wikipedia
This is a classic, protein-rich salad composed of finely chopped or shredded poultry bound in a creamy, lighter mayonnaise-style dressing. It offers a satisfying, tender texture with a mild, savory flavor profile that can be easily customized with herbs and crunchy vegetables. Nutritionally, it stands out as a high-protein, low-carb option that provides substantial satiety without excessive calories.
Calorie split: 37% protein · 13% carbs · 50% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible versatility and comforting, familiar taste that works equally well in a sandwich, on a bed of greens, or as a dip. It is a beloved staple in Western home cooking and deli culture, often serving as a nostalgic, easy-to-prepare meal for lunch or picnics.
⚠️ Watch-outs & how to enjoy it better
The light mayonnaise dressing can still be high in sodium and may contain added sugars, which can be a concern for those monitoring blood pressure or blood sugar. To counteract this, pair the salad with high-fiber vegetables like celery or leafy greens to slow digestion, and be mindful of portion sizes to avoid hidden calorie creep.
Key benefits
- Excellent source of lean protein for muscle maintenance
- Low carbohydrate content suitable for low-carb diets
- High satiety factor helps with portion control
- Versatile base for various meal formats
- Lower fat content compared to full-fat mayonnaise versions
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'salad' in chicken or turkey salad originally referred to the dressing itself (from the Latin 'sal' for salt) rather than the mixture of ingredients, which is why the dish is often more about the creamy binder than the greens.
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
How does light mayonnaise affect the nutrition compared to regular mayo?
Light mayonnaise typically reduces the fat and calorie content by about 30-50% compared to regular mayo, while often adding slightly more sugar or thickeners to maintain texture.
Is this a good meal for weight loss?
Yes, its high protein and low carb content can promote fullness, but be mindful of the total portion and any added ingredients like grapes or nuts that increase calorie density.
Can I use this salad in low-carb or keto diets?
Yes, it is naturally low in carbs (around 4.76g per 100g), making it suitable for low-carb diets when paired with non-starchy vegetables or lettuce wraps instead of bread.
What are common allergens in this dish?
Common allergens include eggs (from the mayonnaise), mustard (often in the dressing), and sometimes soy or wheat (in the dressing or added ingredients).
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.