Chicken salad sandwich on white
Common food
Photo: Wikipedia
A classic comfort food, this sandwich features a creamy, savory chicken salad—typically a mix of shredded or diced chicken, mayonnaise, and crisp celery—slathered between soft slices of white bread. It offers a satisfying contrast between the rich, moist filling and the pillowy, mild bread. Nutritionally, it provides a solid protein base from the chicken, but its calorie and fat content are largely driven by the mayonnaise and white bread.
💚 Why it's loved
People adore its nostalgic, comforting flavor profile and the satisfying textural contrast between the creamy salad and soft bread. It's a versatile staple that can be dressed up with grapes, nuts, or herbs, or kept simple, making it a reliable favorite for lunches, picnics, and quick dinners.
⚠️ Watch-outs & how to enjoy it better
The combination of refined white bread and mayonnaise can lead to rapid blood sugar spikes and is calorie-dense for its volume. To counteract this, opt for whole-grain bread to increase fiber, use a light mayo or Greek yogurt for part of the dressing, and pair the sandwich with a large side salad or raw vegetables to boost volume and fiber without excessive calories.
Key benefits
- High-quality protein source for muscle maintenance
- Quick and convenient meal for busy schedules
- Provides energy from carbohydrates in the bread
- Can be easily customized with herbs, spices, or mix-ins
- A familiar, palatable option for picky eaters
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The popularity of chicken salad in the United States is often traced to a recipe published in the 1863 edition of 'Buckeye Cookery,' which instructed readers to 'boil a fowl' and mix it with mayonnaise, marking one of the earliest printed recipes for the dish.
Full nutrition (scales with serving)
| Water | 53.9 g |
| Energy | 246 kcal |
| Protein | 12.4 g |
| Total lipid (fat) | 13.7 g |
| Carbohydrate, by difference | 18.3 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 3.2 g |
| Calcium, Ca | 83.0 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 125 mg |
| Potassium, K | 177 mg |
| Sodium, Na | 473 mg |
| Zinc, Zn | 0.88 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 16.2 ug |
| Vitamin C, total ascorbic acid | 0.50 mg |
| Thiamin | 0.20 mg |
| Riboflavin | 0.15 mg |
| Niacin | 4.2 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 46.0 ug |
| Folic acid | 29.0 ug |
| Folate, food | 17.0 ug |
| Folate, DFE | 66.0 ug |
| Choline, total | 33.1 mg |
| Vitamin B-12 | 0.14 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 11.0 ug |
| Retinol | 5.0 ug |
| Carotene, beta | 61.0 ug |
| Carotene, alpha | 5.0 ug |
| Cryptoxanthin, beta | 12.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 69.0 ug |
| Vitamin E (alpha-tocopherol) | 0.73 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 30.2 ug |
| Fatty acids, total saturated | 2.4 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 | 1.7 g |
| SFA 18:0 | 0.60 g |
| Fatty acids, total monounsaturated | 3.5 g |
| MUFA 16:1 | 0.17 g |
| MUFA 18:1 | 3.3 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 7.1 g |
| PUFA 18:2 | 6.3 g |
| PUFA 18:3 | 0.84 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 | 44.0 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is a chicken salad sandwich healthy?
It can be part of a balanced diet. Its healthiness depends heavily on preparation: using lean chicken breast, light mayonnaise or yogurt, and whole-grain bread significantly improves its nutritional profile by reducing saturated fat and increasing fiber.
How long does chicken salad last in the fridge?
When stored in an airtight container, homemade chicken salad is generally safe to eat for 3-4 days. It's important to keep it refrigerated at or below 40°F (4°C) and not leave it at room temperature for more than two hours.
What can I add to chicken salad for more flavor?
Popular additions include Dijon mustard, fresh dill or tarragon, chopped celery for crunch, halved grapes or dried cranberries for sweetness, and toasted almonds or pecans for texture.