Calories in Chicken Salad

Chicken salad is a very popular food worldwide. This food is eaten for its taste and delicious nature. In this comprehensive guide, we will discuss calories in chicken salad, what it can be eaten with, what its benefits are, and what is the healthiest way to cook it.

Calories in Chicken Salad (made with light mayonnaise-type salad dressing)

Basic Chicken Salad (made with light mayonnaise)

Source: USDA

Calories may vary according to the ingredients used in the preparation of chicken salad. Below is the quick breakdown:

Classic Chicken Salad (With Mayonnaise)

Healthy Chicken Salad (made with any type of fat-free dressing)

Chicken Salad with nuts and/or fruits

Why Chicken Salad Can Be High in Calories

Mayonnaise

Mayonnaise contains a lot of calories, and most of the calories come from fat. One tablespoon of Mayonnaise contains 94 calories, and that’s a significant amount of calories added to the chicken salad when Mayonnaise is added. Even a small amount adds up fast.

Nuts and Seeds

Nuts and seeds contain healthy fats, but they are calorie-dense. Adding nuts and seeds to chicken salad can add significant calories.

Dried Fruits

Dried fruits like cranberries and raisins have added sugar, which is not good for health, contributing extra calories.

Serving Style

Chicken salad can be served with:
✅Bread
✅Croissants
✅Crackers
✅Wraps
Croissants alone have 150-200 calories. It is always advisable to look at the calorie content when you are doing weight loss and having chicken salad as a meal.

How to Make Low-Calorie Chicken Salad

If you want to prepare a healthy and low calorie chicken salad, here are the easy tips.

✅Swap Mayo for Greek Yogurt

Greek yogurt has more protein than fat and reduces calories. As discussed above, Mayo contains a lot of calories and fat.

✅Add More Veggies

Cucumber, onions, and bell pepper add volume and taste without adding too much or any calories.

✅Skip Dried Fruit

Choose an apple or an orange rather than sugary dried fruits.

✅Choose Healthy Fats

Use a small amount of avocado instead of dips and mayo.

Is Chicken Salad Good for Weight Loss?

Chicken salad can be good for weight loss and management.

✓Why It Can Help:
✅ High in protein
✅ Low calorie if taken with the right option
✅ Versatile with meal preparation
✅ Very filling

✗Why It Can Hinder Weight Loss:
❌ Chicken salad, if prepared with mayo, can add calories
❌ Portions can be larger than expected
❌Add-ins such as cheese, dried fruits, and nuts add significant calories

Frequently Asked Questions (FAQs)

1. How many calories are in 100g of chicken salad?

The calories generally range from ~110-250 calories depending on the ingredients used. Mayo-based salads and dried fruits contain significant calories.

2. How many calories are in a cup of chicken salad?

The calories typically range from ~300-500 calories in a cup of chicken.

3. Does chicken salad have a lot of protein?

Yes, chicken does have a lot of protein, containing 12-25 grams. Depending upon the quantity of chicken used.

4. What is the healthiest type of chicken salad?

The healthiest way to make chicken salad is to use vegetables and Greek yogurt instead of dried fruits and mayo.

5. Is chicken salad good for weight loss?

Yes, chicken salad is a very good option for weight loss if its ingredients are taken care of. Chicken salad made with veggie or Greek yogurt is the best for weight loss.

6. How can I reduce calories in chicken salad?

• Avoid or use less mayo in chicken salad
• Add more veggies
• Use Greek Yogurt
• Serve it on lettuce instead of bread

7. How many calories are in a chicken salad sandwich?

A chicken salad sandwich contains ~200-500 calories, depending on the type and amount of bread used, along with the ingredients.