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Chicken Chop Salad Calories
Protein-rich chicken salad
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Chicken Chop Salad (280 g) has 314 calories. That works out to 112 calories per 100 g. It contains 8.7 g of carbs, 31.4 g of protein, 17.1 g of fat and 3.9 g of fiber. Its 13.2 mg of B3 covers 82% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Chicken Chop Salad Nutrition Facts
Selected: 1 serving (medium) · 280 g
314
KCAL / 280G
Carbs
8.7g
· 3% DV
Protein
31.4g
· 63% DV
Fat
17.1g
· 22% DV
Fiber
3.9g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 40% · Fat 49%
Chicken Chop Salad nutrition facts table · 1 serving (medium) (280 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 314 kcal | |
| Total fat | 17.1 g | 22% |
| Saturated fat | 2.94 g | 15% |
| Trans fat | 0 g | |
| Sodium | 448 mg | 19% |
| Total carbohydrate | 8.7 g | 3% |
| Fiber | 3.9 g | 14% |
| Protein | 31.4 g | 63% |
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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How Many Calories in 1 Serving of Chicken Chop Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 280 g | 314 kcal |
| 100 g | 100 g | 112 kcal |
| 1 piece (medium) | 100 g | 112 kcal |
| 1 cup (small) | 140 g | 157 kcal |
| 1 serving (small) | 220 g | 246 kcal |
| 1 cup (large) | 220 g | 246 kcal |
| 1 serving (large) | 380 g | 426 kcal |
| 1 serving (extra large) | 480 g | 538 kcal |
Calculated from 112 calories per 100 g.
Frequently Asked Questions About Chicken Chop Salad
What is Chicken Chop Salad?
Chicken Chop Salad is a salad topped with cooked chicken chops, usually served with fresh vegetables and a dressing. The name does not refer to one fixed recipe, so the greens, toppings, and cooking method can vary.
What cut of chicken is best for Chicken Chop Salad?
Boneless chicken thigh chops work especially well in Chicken Chop Salad because they stay juicy and are easy to slice. Chicken breast can also be used, but take it off the heat as soon as it is cooked through to avoid dryness.
How do you keep Chicken Chop Salad from getting soggy?
Keep the dressing separate until serving and dry washed greens thoroughly. For Chicken Chop Salad meal prep, store the cooked chicken, vegetables, and dressing in separate containers, then assemble just before eating.
Can you grill the chicken for Chicken Chop Salad?
Yes. Grilling gives the chicken a browned, smoky surface that pairs well with fresh salad vegetables. Let the cooked chops rest briefly before slicing, and keep raw-chicken utensils away from the ready-to-eat salad.
What dressing goes with Chicken Chop Salad?
A lemon-and-olive-oil dressing, a simple vinaigrette, or a mustard dressing all complement Chicken Chop Salad. Add the dressing gradually so it coats the greens without masking the flavor of the chicken.
How do you marinate chicken for Chicken Chop Salad?
For Chicken Chop Salad, coat the chops with olive oil, lemon juice, garlic, and herbs, then refrigerate them while they marinate. Discard marinade that touched raw chicken; never use it as a salad dressing unless it is cooked first.
Is Chicken Chop Salad served with hot or cold chicken?
Chicken Chop Salad can be served with either warm or chilled cooked chicken. Warm chicken makes it feel more like a main-course meal, while chilled chicken works well for a packed lunch; cool it promptly before refrigerating.
How long does leftover Chicken Chop Salad keep?
For best quality, store leftover Chicken Chop Salad components separately in sealed containers in the refrigerator. Keep dressed greens apart from the chicken, and discard any salad that has been left at room temperature for too long.
Can you make Chicken Chop Salad in an air fryer?
Yes, chicken chops can be cooked in an air fryer and added to Chicken Chop Salad once fully cooked. Arrange them in a single layer so they cook evenly, and follow your appliance’s guidance for the cut and thickness.
What vegetables go well in Chicken Chop Salad?
Crisp lettuce, cucumber, tomato, red onion, and bell pepper all work well in Chicken Chop Salad. Choose vegetables that hold their texture, and add delicate ingredients such as avocado shortly before serving.
Chicken Chop Salad Vitamins & Minerals
Vitamins
B3
13.16mg · 82% DV
Vitamin K
86.8µg · 72% DV
B6
1.09mg · 64% DV
B5
1.54mg · 31% DV
Minerals
Selenium
40µg · 73% DV
Phosphorus
370mg · 53% DV
Copper
0.22mg · 24% DV
Manganese
0.5mg · 22% DV
Potassium ⭐
714mg · 21% DV
Sodium
448mg · 19% DV
Chicken Chop Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chicken Chop Salad
To burn the 314 calories in 1 serving (medium) (280 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.
What is Chicken Chop Salad?
Chicken Chop Salad brings cooked chicken chop together with leafy greens and salad vegetables. The chicken is commonly grilled or pan-cooked, while the vegetables and dressing can vary with the recipe; the name describes a hearty salad rather than one fixed combination.
The savoury, tender chicken contrasts with crisp fresh vegetables, making it suitable for lunch or a simple dinner. It can be served on its own or with bread, and a tangy dressing or a squeeze of lemon complements the chicken without masking it. Chicken makes this a protein-rich choice, while the salad vegetables add freshness and some fibre. For a lighter serving, use dressing sparingly and add extra greens.
How Nutritious Is Chicken Chop Salad?
Nutrient density
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.
Satiety score
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.
Is Chicken Chop Salad Processed?
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.
Does Chicken Chop Salad Contain Allergens?
No known major allergens
Which Diets Is Chicken Chop Salad Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Chicken Chop Salad Fat Profile
SATURATED
2.94g
MONOUNSATURATED
8.54g
POLYUNSATURATED
2.3g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.