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High-protein, refreshing, low-carbohydrate salad
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (chopped) of Boiled Chicken Yogurt Salad (200 g) has 208 calories. That works out to 104 calories per 100 g. It contains 8.2 g of carbs, 26.4 g of protein, 7.6 g of fat and 1.6 g of fiber. Its 9.4 mg of B3 covers 59% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Selected: 1 cup (chopped) · 200 g
208
KCAL / 200G
Carbs
8.2g
· 3% DV
Protein
26.4g
· 53% DV
Fat
7.6g
· 10% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 16% · Protein 51% · Fat 33%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 208 kcal | |
| Total fat | 7.6 g | 10% |
| Saturated fat | 2.1 g | 11% |
| Trans fat | 0.06 g | |
| Sodium | 360 mg | 16% |
| Total carbohydrate | 8.2 g | 3% |
| Fiber | 1.6 g | 6% |
| Protein | 26.4 g | 53% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 200 g | 208 kcal |
| 100 g | 100 g | 104 kcal |
| ½ cup (chopped) | 100 g | 104 kcal |
| 1 serving (small) | 150 g | 156 kcal |
| 1 serving (medium) | 250 g | 260 kcal |
| 1.5 cup (chopped) | 300 g | 312 kcal |
| 1 serving (large) | 350 g | 364 kcal |
| 1 serving (extra large) | 450 g | 468 kcal |
Calculated from 104 calories per 100 g.
Boiled Chicken Yogurt Salad is made by combining cooled, shredded boiled chicken with thick yogurt and seasoning. Add garlic, herbs, or chopped cucumber if you like, then chill it briefly so the flavors come together before serving.
You can add dill, parsley, cucumber, celery, walnuts, or a little lemon juice to Boiled Chicken Yogurt Salad. Keep juicy additions modest and drain them first, since excess moisture can make the yogurt dressing runny.
Boiled Chicken Yogurt Salad is best eaten within one to two days when kept covered in a refrigerator at 4°C (40°F) or colder. Return leftovers to the fridge promptly, and discard them if they smell or look unusual.
Yes, Greek yogurt works well in Boiled Chicken Yogurt Salad because its thick texture coats the chicken without making the mixture watery. If it tastes too tangy or feels too dense, loosen it with a small spoonful of plain yogurt.
No, freezing Boiled Chicken Yogurt Salad is not recommended because yogurt can separate and turn grainy as it thaws. Freeze cooked chicken on its own if needed, then thaw it safely and mix it with fresh yogurt when preparing the salad.
Boiled Chicken Yogurt Salad goes well with pita or toasted bread, roasted vegetables, or a simple green salad. For a more filling meal, serve it alongside rice or potatoes; use lettuce leaves instead of bread for a lighter presentation.
To keep Boiled Chicken Yogurt Salad from getting watery, cool and drain the chicken before mixing it with thick yogurt. Remove excess liquid from cucumber or other vegetables, and add any watery ingredients shortly before serving.
Yes, you can make Boiled Chicken Yogurt Salad ahead, though it has its best texture when freshly mixed. For meal prep, cook and shred the chicken in advance, refrigerate it, and combine it with the yogurt dressing closer to mealtime.
Yes, Boiled Chicken Yogurt Salad can work for short-term meal prep because it is served cold and needs no reheating. Pack it in a sealed container, keep it refrigerated, and store bread or crunchy toppings separately until serving.
Yes, leftover roast chicken can replace boiled chicken in Boiled Chicken Yogurt Salad. Remove the skin and bones, shred the meat, and use it only if it was refrigerated promptly and is still within its safe storage period.
Vitamins
B3
9.4mg · 59% DV
B6
0.62mg · 36% DV
B12
0.84µg · 35% DV
Vitamin K
33µg · 28% DV
Minerals
Selenium
32µg · 58% DV
Phosphorus
312mg · 45% DV
Iodine
32µg · 21% DV
Calcium
182mg · 18% DV
Sodium
360mg · 16% DV
Potassium ⭐
448mg · 13% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 208 calories in 1 cup (chopped) (200 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Boiled Chicken Yogurt Salad is a simple, home-style dish made by shredding cooked chicken and mixing it with yogurt. There is no single regional recipe: the chicken and yogurt form the base, while seasoning and any extra ingredients can vary from kitchen to kitchen.
It is usually served chilled as a light lunch or a side dish, and works well on a shared table alongside fresh greens. The yogurt brings a cool tang and creamy texture to the tender chicken. It is protein-forward and relatively low in carbohydrates, with 13.2 g of protein per 100 g. For a lighter version, use lower-fat yogurt; add crisp vegetables or herbs for extra freshness.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
2.1g
MONOUNSATURATED
2.76g
POLYUNSATURATED
1g
Omega 6:3 ratio 10.8:1
Above the ideal 4:1 (10.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.