Chicken or turkey salad with nuts and/or fruits
Common food
Photo: Wikipedia
A savory, creamy blend of shredded poultry, crunchy nuts, and sweet fruit, offering a delightful contrast of textures and flavors. It's a protein-packed meal with a satisfying balance of healthy fats and natural sugars. This salad provides a substantial energy boost with its rich nutrient profile.
Calorie split: 21% protein · 10% carbs · 68% fat
↓ Full nutrition💚 Why it's loved
People love it for the perfect harmony of creamy, crunchy, sweet, and savory elements in every bite. Its incredible versatility makes it a go-to for everything from a quick lunch to an elegant appetizer.
⚠️ Watch-outs & how to enjoy it better
The calorie density from nuts and creamy dressing can be high, making portion control important for those managing weight. Some may find the natural sugars from fruit a concern if blood sugar is sensitive. Tip: Pair a moderate portion with a large side of leafy greens or non-starchy vegetables to increase volume and fiber without excess calories.
Key benefits
- High-quality protein for muscle maintenance and satiety.
- Healthy fats from nuts support heart health and brain function.
- Provides quick energy from natural fruit sugars.
- Versatile base for a complete, balanced meal.
- Good source of dietary fiber when nuts and fruits are included.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The iconic Waldorf salad, a famous fruit-and-nut poultry salad, was first created in 1893 at the Waldorf-Astoria Hotel in New York City and originally contained only apples, celery, and mayonnaise—nuts and chicken were added later.
Full nutrition (USDA data · scales with serving)
| Water | 62.1 g |
| Energy | 235 kcal |
| Protein | 12.5 g |
| Total lipid (fat) | 17.9 g |
| Carbohydrate, by difference | 6.1 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 4.3 g |
| Calcium, Ca | 31.0 mg |
| Iron, Fe | 0.60 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 136 mg |
| Potassium, K | 237 mg |
| Sodium, Na | 391 mg |
| Zinc, Zn | 0.86 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 10.4 ug |
| Vitamin C, total ascorbic acid | 1.0 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.16 mg |
| Niacin | 3.4 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 14.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 13.0 ug |
| Choline, total | 37.8 mg |
| Vitamin B-12 | 0.17 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 13.0 ug |
| Retinol | 6.0 ug |
| Carotene, beta | 80.0 ug |
| Carotene, alpha | 6.0 ug |
| Cryptoxanthin, beta | 14.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 76.0 ug |
| Vitamin E (alpha-tocopherol) | 2.2 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 38.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.8 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 | 2.0 g |
| SFA 18:0 | 0.67 g |
| Fatty acids, total monounsaturated | 5.6 g |
| MUFA 16:1 | 0.21 g |
| MUFA 18:1 | 5.4 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 8.5 g |
| PUFA 18:2 | 7.6 g |
| PUFA 18:3 | 0.94 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 | 53.0 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 with nuts and/or fruits.
| 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 or turkey salad with nuts and fruits a healthy choice?
It can be a very nutritious choice, offering a strong balance of protein, healthy fats, and some carbohydrates. Its healthiness largely depends on the specific ingredients and portion size, especially the type and amount of creamy dressing used.
How can I make a lighter version of this salad?
You can use a base of Greek yogurt or mashed avocado instead of all mayonnaise, increase the proportion of poultry and vegetables, and be mindful of the amount of added dried fruit or nuts.
What are the most common allergens in this dish?
Common allergens include tree nuts (like walnuts or pecans), peanuts, eggs (from mayonnaise), and sometimes dairy if yogurt or cheese is added. Always check specific recipe 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 2.35 kcal/g · 21% calories from protein · 1.0 g fiber · 4.3 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: 1.65 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.