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Light Chicken Salad Calories
Light, vegetable-forward salad with lean protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Light Chicken Salad (200 g) has 140 calories. That works out to 70 calories per 100 g. It contains 7.8 g of carbs, 16.2 g of protein, 5 g of fat and 2.6 g of fiber. Its 90 µg of Vitamin K covers 75% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Light Chicken Salad Nutrition Facts
Selected: 1 serving (medium) · 200 g
140
KCAL / 200G
Carbs
7.8g
· 3% DV
Protein
16.2g
· 32% DV
Fat
5g
· 6% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 22% · Protein 46% · Fat 32%
Light Chicken Salad nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 140 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 0.92 g | 5% |
| Trans fat | 0 g | |
| Sodium | 210 mg | 9% |
| Total carbohydrate | 7.8 g | 3% |
| Fiber | 2.6 g | 9% |
| Protein | 16.2 g | 32% |
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 Light Chicken Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 140 kcal |
| 100 g | 100 g | 70 kcal |
| 1 cup (chopped) | 100 g | 70 kcal |
| 1 serving (small) | 150 g | 105 kcal |
| 1 pack (medium) | 180 g | 126 kcal |
| 2 cup (chopped) | 220 g | 154 kcal |
| 1 serving (large) | 300 g | 210 kcal |
Calculated from 70 calories per 100 g.
Frequently Asked Questions About Light Chicken Salad
What goes into a light chicken salad?
A light chicken salad usually combines leafy greens and crisp vegetables with a modest amount of cooked chicken. Cucumber and tomato are common additions, while corn, cheese, or olives make it a different, more substantial variation.
How do you make a light chicken salad?
To make a light chicken salad, cool cooked chicken and cut or shred it, then toss it with washed, dried greens and chopped vegetables. Add dressing just before serving so the leaves stay crisp.
What dressing works best with a light chicken salad?
A lemon-and-olive-oil dressing with a little mustard and black pepper works well with a light chicken salad. A yogurt-based dressing is another option; keep it separate until serving to avoid soggy greens.
Can you prepare a light chicken salad ahead of time?
Yes, you can prepare a light chicken salad ahead by storing the cooked chicken and chopped vegetables separately in the refrigerator. Wash and dry the greens well, and add them with the dressing shortly before serving.
How do you keep a light chicken salad from getting soggy?
Keep a light chicken salad crisp by drying the greens thoroughly and storing the dressing separately. Let freshly cooked chicken cool before adding it, since warm chicken can wilt the leaves and release moisture.
Is a light chicken salad filling enough for lunch?
Yes, a light chicken salad can make a satisfying lunch because it pairs vegetables with protein from chicken. If you need a more substantial meal, serve it with whole-grain bread or add beans.
Can a light chicken salad help with weight loss?
A light chicken salad can fit into a weight-loss eating plan as a vegetable-forward meal with lean protein. Creamy dressings, large amounts of cheese, or crunchy toppings can make it much richer than intended.
Can you eat a light chicken salad the next day?
Yes, a light chicken salad can be eaten the next day if it was refrigerated promptly in a covered container. Store the dressing separately for better texture, and discard salad left out for an extended period.
Should the chicken in a light chicken salad be grilled or boiled?
Either grilled or boiled chicken works in a light chicken salad. Grilling adds a browned, savory flavor, while boiling gives a milder result that is easy to shred; in both cases, let the chicken cool first.
What can you serve with a light chicken salad?
Whole-grain bread, a cup of vegetable soup, or plain yogurt pairs well with a light chicken salad. The salad can also stand alone as a lighter meal, depending on how substantial you want lunch or dinner to be.
Light Chicken Salad Vitamins & Minerals
Vitamins
Vitamin K
90µg · 75% DV
B3
8.4mg · 53% DV
B6
0.68mg · 40% DV
Vitamin C
19mg · 21% DV
Minerals
Selenium
23µg · 42% DV
Phosphorus
184mg · 26% DV
Copper
0.14mg · 16% DV
Manganese
0.32mg · 14% DV
Potassium ⭐
430mg · 13% DV
Sodium
210mg · 9% DV
Light Chicken Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Light Chicken Salad
To burn the 140 calories in 1 serving (medium) (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.
What is Light Chicken Salad?
Light Chicken Salad brings together leafy greens and other fresh vegetables with a modest amount of cooked chicken. It is a flexible, everyday salad rather than a dish tied to one particular region, and may be finished with a simple vinaigrette or creamy dressing.
It works well as a light lunch or supper; serve it with bread for a more substantial meal, or add beans if you want extra staying power. The vegetables keep it light, while chicken supplies lean protein: a 100 g portion has 8.1 g of protein. Keep the dressing on the side to control how much you use.
How Nutritious Is Light Chicken 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 Light 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 Light Chicken Salad Contain Allergens?
No known major allergens
Which Diets Is Light 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
✓ Suitable
Low FODMAP
— Not suitable
Light Chicken Salad Fat Profile
SATURATED
0.92g
MONOUNSATURATED
2.44g
POLYUNSATURATED
1.12g
Omega 6:3 ratio 9.6:1
Above the ideal 4:1 (9.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.