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Oil-Free Crispy Chicken Salad Calories
Oil-free, high-protein crispy chicken salad
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Oil-Free Crispy Chicken Salad (250 g) has 260 calories. That works out to 104 calories per 100 g. It contains 17.8 g of carbs, 31 g of protein, 7 g of fat and 4.3 g of fiber. Its 13 mg of B3 covers 81% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Oil-Free Crispy Chicken Salad Nutrition Facts
Selected: 1 serving (medium) · 250 g
260
KCAL / 250G
Carbs
17.8g
· 6% DV
Protein
31g
· 62% DV
Fat
7g
· 9% DV
Fiber
4.3g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 28% · Protein 48% · Fat 24%
Oil-Free Crispy Chicken Salad nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 260 kcal | |
| Total fat | 7 g | 9% |
| Saturated fat | 1.65 g | 8% |
| Trans fat | 0 g | |
| Sodium | 638 mg | 28% |
| Total carbohydrate | 17.8 g | 6% |
| Fiber | 4.3 g | 15% |
| Protein | 31 g | 62% |
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 Oil-Free Crispy Chicken Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 260 kcal |
| 100 g | 100 g | 104 kcal |
| 1 cup (small) | 120 g | 125 kcal |
| 1 serving (small) | 180 g | 187 kcal |
| 2 cup (large) | 240 g | 250 kcal |
| 1 pack (medium) | 280 g | 291 kcal |
| 1 serving (large) | 350 g | 364 kcal |
| 1 bottle (large) | 400 g | 416 kcal |
Calculated from 104 calories per 100 g.
Frequently Asked Questions About Oil-Free Crispy Chicken Salad
Is oil-free crispy chicken salad healthy?
It can be a balanced meal, combining chicken with vegetables. Its overall nutritional value depends on the coating, vegetables, and dressing, so add plenty of vegetables and serve the dressing on the side.
How do you make oil-free crispy chicken salad at home?
Coat evenly cut chicken pieces with breadcrumbs or another crisp coating, then bake or cook them in an air fryer. Leave space between pieces so steam can escape and the coating can crisp.
What dressing goes best with oil-free crispy chicken salad?
Lemon-yogurt, mustard, or a light vinaigrette all pair well with oil-free crispy chicken salad. Add dressing just before serving to keep the chicken coating from turning soft.
Can you make oil-free crispy chicken salad ahead of time?
Yes, but store the chicken, greens, and dressing separately. Refrigerate them in covered containers and combine them shortly before serving, so the leaves stay fresh and the chicken remains crisp.
Why does the chicken in oil-free crispy chicken salad get soggy?
Steam and dressing soften the chicken’s crisp coating. Cool cooked pieces in a single layer, avoid covering them while hot, and add the dressing only when you are ready to eat.
Can you cook the chicken for oil-free crispy chicken salad in an air fryer?
Yes, an air fryer works well for the chicken. Arrange the coated pieces in a single layer and cook until they are fully done, following the instructions for your appliance and the chicken cut.
What goes into oil-free crispy chicken salad?
Oil-free crispy chicken salad usually combines crisp-coated chicken with salad greens and other vegetables, plus a dressing. The exact ingredients vary by recipe, so add-ins such as tomatoes or cucumber are optional.
Is oil-free crispy chicken salad good for weight loss?
It can fit into a weight-loss meal plan because it pairs protein with vegetables. Baking or air-frying the chicken and keeping dressing portions modest can help make the meal lighter.
How long does oil-free crispy chicken salad keep in the fridge?
For best texture, refrigerate the chicken and salad components separately and eat them within a few days. Discard the salad if it was left out for too long or shows signs of spoilage.
What can you serve with oil-free crispy chicken salad?
Soup, whole-grain bread, or roasted vegetables make good sides for oil-free crispy chicken salad. Choose a lighter side if the salad already has a generous portion of chicken and dressing.
Oil-Free Crispy Chicken Salad Vitamins & Minerals
Vitamins
B3
13mg · 81% DV
Vitamin K
95µg · 79% DV
B6
0.98mg · 58% DV
B5
1.58mg · 32% DV
Minerals
Selenium
40µg · 73% DV
Phosphorus
343mg · 49% DV
Manganese
0.65mg · 28% DV
Sodium
638mg · 28% DV
Potassium ⭐
638mg · 19% DV
Oil-Free Crispy Chicken Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-Free Crispy Chicken Salad
To burn the 260 calories in 1 serving (medium) (250 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 Oil-Free Crispy Chicken Salad?
Oil-Free Crispy Chicken Salad brings crisp-cooked chicken together with fresh salad greens and vegetables. It is a contemporary, versatile meal rather than a dish tied to one particular regional tradition, and can be put together at home or ordered at a café.
The crunchy chicken contrasts with the cool, fresh vegetables, making the salad suitable for lunch or a lighter dinner. Serve it on its own or with bread, and keep any dressing on the side if you want the vegetables to stay crisp. With 12.4 g of protein per 100 g, it offers a protein-forward salad option. Add extra greens and vegetables, and use dressing sparingly for a lighter plate.
How Nutritious Is Oil-Free Crispy 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 Oil-Free Crispy Chicken Salad Processed?
NOVA 3
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 Oil-Free Crispy Chicken Salad Contain Allergens?
Contains these allergens:
Which Diets Is Oil-Free Crispy Chicken Salad Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Oil-Free Crispy Chicken Salad Fat Profile
SATURATED
1.65g
MONOUNSATURATED
2.17g
POLYUNSATURATED
1.58g
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.