Chicken or turkey salad, made with mayonnaise
Common food
Photo: Wikipedia
A creamy, savory blend of finely shredded poultry bound in rich mayonnaise, offering a satisfying balance of tender meat and smooth dressing. Its flavor is mild yet savory, with a luxurious mouthfeel that makes it a staple in sandwiches and salads. Nutritionally, it's a protein-packed option with a significant portion of its calories coming from healthy fats.
Calorie split: 24% protein · 5% carbs · 72% fat
↓ Full nutrition💚 Why it's loved
People adore its comforting, familiar flavor and incredible versatility—it's the ultimate blank canvas for adding herbs, spices, or crunchy vegetables. It's a nostalgic staple for picnics, quick lunches, and using up leftover roasted chicken or turkey.
⚠️ Watch-outs & how to enjoy it better
The high fat content from mayonnaise can make it calorie-dense, which may concern those monitoring intake. For individuals watching sodium, some pre-made versions can be high in salt. To mitigate, mix with Greek yogurt or avocado for a portion of the dressing, and always pair with fiber-rich vegetables or whole-grain bread to balance the meal.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Provides essential B vitamins like niacin and B6 for energy metabolism.
- Contains selenium, an important antioxidant mineral.
- Offers a convenient, no-cook protein source for meals.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The classic 'Coronation Chicken' was invented in 1953 for the coronation lunch of Queen Elizabeth II, featuring curry powder and apricot in the mayonnaise dressing.
Full nutrition (USDA data · scales with serving)
| Water | 63.0 g |
| Energy | 235 kcal |
| Protein | 13.9 g |
| Total lipid (fat) | 18.8 g |
| Carbohydrate, by difference | 2.9 g |
| Fiber, total dietary | 0.40 g |
| Total Sugars | 2.1 g |
| Calcium, Ca | 20.0 mg |
| Iron, Fe | 0.46 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 131 mg |
| Potassium, K | 207 mg |
| Sodium, Na | 484 mg |
| Zinc, Zn | 0.88 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 12.6 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 | 42.4 mg |
| Vitamin B-12 | 0.21 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 16.0 ug |
| Retinol | 7.0 ug |
| Carotene, beta | 92.0 ug |
| Carotene, alpha | 7.0 ug |
| Cryptoxanthin, beta | 18.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 82.0 ug |
| Vitamin E (alpha-tocopherol) | 0.98 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 45.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.2 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 | 0.03 g |
| SFA 16:0 | 2.3 g |
| SFA 18:0 | 0.78 g |
| Fatty acids, total monounsaturated | 4.9 g |
| MUFA 16:1 | 0.25 g |
| MUFA 18:1 | 4.5 g |
| MUFA 20:1 | 0.06 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 9.7 g |
| PUFA 18:2 | 8.5 g |
| PUFA 18:3 | 1.2 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 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 | 66.0 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 long does homemade chicken salad last in the fridge?
When stored in an airtight container, it's best consumed within 3-4 days due to the mayonnaise base.
Can I make a lighter version?
Yes, substitute half or all of the mayonnaise with plain Greek yogurt or mashed avocado to reduce saturated fat and add probiotics or fiber.
Is it safe to eat during pregnancy?
If made with pasteurized mayonnaise and thoroughly cooked poultry, it is generally considered safe. Avoid pre-made salads from salad bars where temperature control is uncertain.
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 2.35 kcal/g · 24% calories from protein · 0.4 g fiber · 2.1 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: 2.34 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.