Chicken or turkey salad, made with mayonnaise-type salad dressing
Common food
Photo: Wikipedia
A classic, creamy blend of tender, shredded poultry bound in a rich, tangy mayonnaise dressing. The texture is a satisfying mix of soft meat and crisp, fresh mix-ins like celery or onion. It offers a solid protein punch with a moderate calorie count, making it a staple for quick, savory meals.
Calorie split: 36% protein · 16% carbs · 48% fat
↓ Full nutrition💚 Why it's loved
People adore it for its comforting, familiar flavor and incredible versatility—it's equally at home in a sandwich, a lettuce wrap, or atop a bed of greens. It's a nostalgic, crowd-pleasing staple at picnics, potlucks, and deli counters.
⚠️ Watch-outs & how to enjoy it better
The mayonnaise base can make it high in saturated fat and calories if not portion-controlled, and store-bought versions often contain added sugars and sodium. To counteract this, opt for a light mayo or Greek yogurt blend, load it with extra crunchy vegetables like celery and bell peppers, and serve it on whole-grain bread or with a side salad to boost fiber.
Key benefits
- Excellent source of lean protein for muscle maintenance.
- Provides a quick, no-cook meal option.
- Highly customizable with vegetables and herbs.
- Contains B vitamins like niacin and B6 from poultry.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The concept of dressing cooked meat with a mayonnaise-like sauce is thought to have been popularized in the early 20th century, with 'Coronation Chicken' being invented for Queen Elizabeth II's 1953 coronation lunch.
Full nutrition (USDA data · scales with serving)
| Water | 71.1 g |
| Energy | 148 kcal |
| Protein | 13.7 g |
| Total lipid (fat) | 8.0 g |
| Carbohydrate, by difference | 6.0 g |
| Fiber, total dietary | 0.40 g |
| Total Sugars | 4.1 g |
| Calcium, Ca | 19.0 mg |
| Iron, Fe | 0.44 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 127 mg |
| Potassium, K | 208 mg |
| Sodium, Na | 490 mg |
| Zinc, Zn | 0.85 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 12.1 ug |
| Vitamin C, total ascorbic acid | 0.70 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.11 mg |
| Niacin | 3.9 mg |
| Vitamin B-6 | 0.14 mg |
| Folate, total | 14.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 13.0 ug |
| Choline, total | 38.0 mg |
| Vitamin B-12 | 0.19 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 14.0 ug |
| Retinol | 5.0 ug |
| Carotene, beta | 91.0 ug |
| Carotene, alpha | 7.0 ug |
| Cryptoxanthin, beta | 18.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 84.0 ug |
| Vitamin E (alpha-tocopherol) | 0.64 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 20.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.5 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 | 1.1 g |
| SFA 18:0 | 0.35 g |
| Fatty acids, total monounsaturated | 2.5 g |
| MUFA 16:1 | 0.23 g |
| MUFA 18:1 | 2.2 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 3.1 g |
| PUFA 18:2 | 2.8 g |
| PUFA 18:3 | 0.34 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 nutritious choice, offering high-quality protein. Its healthiness depends heavily on the mayonnaise-to-meat ratio and added ingredients. Using light mayo or yogurt and adding lots of vegetables improves its nutritional profile.
How long does homemade chicken salad last?
When stored in an airtight container in the refrigerator, it is generally safe to eat for 3 to 4 days. Discard it if it develops an off smell or appearance.
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 1.48 kcal/g · 37% calories from protein · 0.4 g fiber · 4.1 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: 2.36 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.