1 serving (medium) of Grilled Chicken Salad (220 g) has 209 calories. That works out to 95 calories per 100 g. It contains 11.4 g of carbs, 25.3 g of protein, 5.7 g of fat and 3.7 g of fiber. Its 83.6 µg of Vitamin K covers 70% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Grilled Chicken Salad?

Grilled chicken salad combines leafy greens with pieces of grilled chicken, often alongside tomato, cucumber and onion. It is a flexible, everyday meal rather than a dish tied to one particular region, and its ingredients vary with the season and the cook. Chicken breast is a common choice, while the vegetables and dressing can be adapted to taste.

The chicken’s savoury, lightly charred flavour goes well with crisp, fresh vegetables. It is often served as a lunch or light dinner, at home or in cafés, and can be paired with bread or a simple soup for a more substantial meal. The chicken makes it protein-rich, while the vegetables add freshness and some fibre. For a lighter serving, keep creamy or oil-heavy dressing on the side.

Grilled Chicken Salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.2g

· 2% DV

Protein

11.5g

· 23% DV

Fat

2.6g

· 3% DV

Fiber

1.7g

· 6% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 23% · Protein 51% · Fat 26%

Grilled Chicken Salad Vitamins & Minerals

Vitamins

Vitamin K

38µg · 32% DV

4.1mg · 26% DV

0.32mg · 19% DV

0.7mg · 14% DV

Minerals

Phosphorus

98mg · 14% DV

Selenium

7.2µg · 13% DV

Zinc

1mg · 9% DV

Sodium

210mg · 9% DV

How Nutritious Is Grilled Chicken Salad?

Nutrient density

High

70/ 100

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

56/ 100

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.

Grilled Chicken Salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Grilled Chicken Salad

To burn the 95 calories in 100 g:

🚶

24min

Walking (5 km/h)

🏃

10min

Running (8 km/h)

🚴

13min

Cycling

🏊

11min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Grilled Chicken 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 Grilled Chicken Salad Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Grilled Chicken 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

— Not suitable

Low FODMAP

— Not suitable

Grilled Chicken Salad Fat Profile

SATURATED

0.6g

MONOUNSATURATED

0.8g

POLYUNSATURATED

0.3g

⚖️

Omega 6:3 ratio 3:1

Below the ideal 4:1 — a good omega balance.

Compare Grilled Chicken Salad

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Grilled Chicken Salad vs Chicken Soup50 kcal more per 100 g

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Grilled Chicken Salad vs Protein Powder285 kcal fewer per 100 g

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Grilled Chicken Salad vs MenemenSame calories per 100 g

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Foods Similar to Grilled Chicken Salad

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Menemen

95 kcal

🥘

Green Beans with Meat

85 kcal

🍆🥩

Ali Nazik

145 kcal

🧴

Collagen powder

370 kcal

🥤

Vegan Protein Powder

370 kcal

Frequently Asked Questions About Grilled Chicken Salad

What dressing goes best with grilled chicken salad?

A lemon-and-olive-oil vinaigrette pairs especially well with grilled chicken salad because it brightens the vegetables without hiding the charred flavor. A creamy yogurt dressing also works; add either dressing just before serving to keep the greens crisp.

How do you keep chicken juicy in grilled chicken salad?

To keep chicken juicy in grilled chicken salad, cook evenly sized pieces until safely done, then let them rest before slicing. Cutting across the grain makes the chicken easier to chew and helps each bite sit well with the greens.

Can you make grilled chicken salad ahead of time?

Yes, you can prepare grilled chicken salad ahead, but store the chicken, vegetables, and dressing separately. Combine them shortly before eating so the greens stay crisp and the vegetables do not release excess moisture.

Is grilled chicken salad good for weight loss?

Grilled chicken salad can work well in a weight-loss meal because its chicken and vegetables make a filling combination. Rich dressings, cheese, and crunchy toppings can add substantially to the meal, so keep those additions modest if that is your goal.

What is usually in a grilled chicken salad?

Grilled chicken salad usually combines sliced grilled chicken with leafy greens and fresh vegetables such as tomato, cucumber, and onion. Dressings and extras vary, so you can add ingredients like avocado, cheese, or nuts to suit your taste.

Is grilled chicken salad a complete meal?

Grilled chicken salad can be a satisfying meal, especially when it includes a generous portion of chicken and a variety of vegetables. If you want a more substantial plate, serve it with whole-grain bread, grains, or beans.

Can you eat grilled chicken salad the next day?

Yes, grilled chicken salad can be eaten the next day if it was refrigerated promptly and kept cold. If it is already dressed, the greens may be limp, so storing the chicken and dressing separately gives you a better-tasting salad.

Can you make grilled chicken salad without lettuce?

Yes, you can make grilled chicken salad without lettuce. Use spinach, shredded cabbage, kale, or a grain base instead; choose a sturdy base if you plan to pack the salad or dress it ahead.

Should grilled chicken salad be served warm or cold?

Grilled chicken salad can be served with warm, room-temperature, or chilled chicken. Let freshly grilled chicken cool briefly before placing it over delicate greens, or serve it separately so the leaves remain crisp.

What can you serve with grilled chicken salad?

Grilled chicken salad pairs well with crusty bread, soup, or a simple grain side. For a lighter meal, serve the salad on its own; for a more filling dinner, add one of those sides rather than piling on rich toppings.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026