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Pan-Grilled Chicken Salad Calories
High-protein, vegetable-rich meal
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Pan-Grilled Chicken Salad (250 g) has 300 calories. That works out to 120 calories per 100 g. It contains 9.5 g of carbs, 33 g of protein, 14.3 g of fat and 3.8 g of fiber. Its 190 µg of Vitamin K covers 158% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Pan-Grilled Chicken Salad Nutrition Facts
Selected: 1 serving (medium) · 250 g
300
KCAL / 250G
Carbs
9.5g
· 3% DV
Protein
33g
· 66% DV
Fat
14.3g
· 18% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 44% · Fat 43%
Pan-Grilled Chicken Salad nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 300 kcal | |
| Total fat | 14.3 g | 18% |
| Saturated fat | 2.38 g | 12% |
| Trans fat | 0 g | |
| Sodium | 263 mg | 11% |
| Total carbohydrate | 9.5 g | 3% |
| Fiber | 3.8 g | 14% |
| Protein | 33 g | 66% |
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 Pan-Grilled Chicken Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 300 kcal |
| 100 g | 100 g | 120 kcal |
| 1 piece (whole) | 100 g | 120 kcal |
| 1 cup (chopped) | 120 g | 144 kcal |
| 1 serving (small) | 150 g | 180 kcal |
| 1 pack (medium) | 220 g | 264 kcal |
| 2 cup (chopped) | 240 g | 288 kcal |
| 1 serving (large) | 350 g | 420 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Pan-Grilled Chicken Salad
How do you make Pan-Grilled Chicken Salad?
Make Pan-Grilled Chicken Salad by seasoning chicken, cooking it in a hot pan until fully done, then resting and slicing it over fresh greens. Add the dressing just before serving so the vegetables stay crisp.
What dressing goes best with Pan-Grilled Chicken Salad?
A lemon-and-olive-oil vinaigrette pairs especially well with Pan-Grilled Chicken Salad and keeps its flavors bright. For a creamy option, mix plain yogurt with lemon and garlic; add either dressing gradually to avoid overdressing the greens.
How do you keep the chicken in Pan-Grilled Chicken Salad from drying out?
For tender chicken in Pan-Grilled Chicken Salad, cook evenly sized pieces in a preheated pan and avoid leaving them on the heat longer than necessary. Let the chicken rest briefly before slicing so its juices do not run out onto the plate.
Can you meal-prep Pan-Grilled Chicken Salad?
Yes, you can meal-prep Pan-Grilled Chicken Salad components. Refrigerate cooked chicken separately from washed, thoroughly dried greens, and keep the dressing apart; combine them shortly before eating to prevent soggy vegetables.
How long does Pan-Grilled Chicken Salad keep in the fridge?
Pan-Grilled Chicken Salad is best eaten by the next day when promptly refrigerated, especially if it has already been dressed. Store chicken and greens separately to preserve texture, and discard salad that has sat at room temperature for too long.
Is Pan-Grilled Chicken Salad served hot or cold?
Pan-Grilled Chicken Salad can be served warm or cold. Warm sliced chicken makes it feel like a hearty meal, while chilled chicken works well for packed lunches; add warm chicken just before serving so it does not wilt the greens.
What vegetables go in Pan-Grilled Chicken Salad?
Pan-Grilled Chicken Salad commonly includes leafy greens, cucumber, tomato, and red onion. Bell pepper, avocado, or fresh herbs also work well; dry washed vegetables thoroughly so the dressing clings instead of becoming watery.
What can you serve with Pan-Grilled Chicken Salad?
Serve Pan-Grilled Chicken Salad with a bowl of soup, crusty bread, or roasted vegetables, depending on how substantial you want the meal to be. Choose a simple side if the salad already has a rich dressing or added cheese.
Is Pan-Grilled Chicken Salad good for weight loss?
Pan-Grilled Chicken Salad can fit a weight-loss meal because chicken and vegetables make a filling combination. Creamy dressing, cheese, and crunchy toppings can add substantially to the meal, so portion those additions rather than relying on the salad name alone.
Can you freeze Pan-Grilled Chicken Salad?
No, assembled Pan-Grilled Chicken Salad does not freeze well: lettuce and other fresh vegetables turn limp and watery after thawing. If you need to freeze ahead, freeze the cooked chicken by itself and prepare fresh greens and dressing when serving.
Pan-Grilled Chicken Salad Vitamins & Minerals
Vitamins
Vitamin K
190µg · 158% DV
B3
18mg · 113% DV
B6
1.25mg · 74% DV
B5
1.95mg · 39% DV
Minerals
Selenium
41µg · 75% DV
Phosphorus
355mg · 51% DV
Copper
0.22mg · 24% DV
Manganese
0.5mg · 22% DV
Potassium ⭐
663mg · 20% DV
Sodium
263mg · 11% DV
Pan-Grilled Chicken Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-Grilled Chicken Salad
To burn the 300 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 Pan-Grilled Chicken Salad?
Pan-Grilled Chicken Salad brings chicken cooked in a hot pan together with leafy greens and other vegetables. It is a flexible, contemporary meal rather than a dish with one established regional origin; the vegetables, seasoning and dressing vary from kitchen to kitchen.
The chicken may be served warm over crisp, cool greens, with a lemon, vinaigrette or creamy dressing. It works well as a filling lunch or a lighter dinner, whether made at home or ordered at a café. This is a protein-rich, vegetable-forward option, providing 13.2 g of protein per 100 g. For a lighter version, serve the dressing on the side and add it to taste.
How Nutritious Is Pan-Grilled 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 Pan-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 Pan-Grilled Chicken Salad Contain Allergens?
No known major allergens
Which Diets Is Pan-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
✓ Suitable
Low FODMAP
— Not suitable
Pan-Grilled Chicken Salad Fat Profile
SATURATED
2.38g
MONOUNSATURATED
6.63g
POLYUNSATURATED
2.05g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.