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Chicken Rice Salad Calories
Protein-rich, filling salad with rice and chicken, low in fat.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Chicken Rice Salad (180 g) has 216 calories. That works out to 120 calories per 100 g. It contains 27.9 g of carbs, 15.3 g of protein, 4 g of fat and 3.1 g of fiber. Its 3.8 mg of B3 covers 24% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Chicken Rice Salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
216
KCAL / 180G
Carbs
27.9g
· 10% DV
Protein
15.3g
· 31% DV
Fat
4g
· 5% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 53% · Protein 29% · Fat 18%
Chicken Rice Salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 4 g | 5% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 27.9 g | 10% |
| Fiber | 3.1 g | 11% |
| Protein | 15.3 g | 31% |
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 Rice Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 216 kcal |
| 1 serving (extra small) | 80 g | 96 kcal |
| 100 g | 100 g | 120 kcal |
| 1 piece (mini) | 100 g | 120 kcal |
| 1 serving (small) | 120 g | 144 kcal |
| 1 cup (medium) | 200 g | 240 kcal |
| 1 serving (large) | 250 g | 300 kcal |
| 1 bottle (jumbo) | 350 g | 420 kcal |
| 2 serving (double) | 360 g | 432 kcal |
| 1 pack (large) | 400 g | 480 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Chicken Rice Salad
How do you make Chicken Rice Salad?
To make Chicken Rice Salad, cook the rice until tender but not mushy, then cool it completely. Mix it with cooked, shredded chicken and chopped vegetables, and dress with lemon juice, olive oil, salt, and pepper. Cooling the rice first helps keep the salad from turning soggy.
What ingredients go in Chicken Rice Salad?
Chicken Rice Salad starts with cooked chicken and rice; common additions include cucumber, sweetcorn, celery, spring onions, and fresh herbs. Cut the add-ins into small pieces so they mix evenly, then choose a lemon, vinaigrette, or yogurt dressing to suit the version you want.
What dressing is best for Chicken Rice Salad?
A lemon-and-olive-oil vinaigrette is a classic choice for Chicken Rice Salad because its acidity brightens the rice and chicken. For a creamy version, stir lemon juice and herbs into plain yogurt. Add the dressing gradually so the rice is coated without becoming wet.
Can you make Chicken Rice Salad with leftover rice?
Yes, you can make Chicken Rice Salad with leftover rice if it was cooled and refrigerated promptly after cooking. Use it cold, break up any clumps, and mix it with freshly cooked or safely stored chicken. Do not use rice that has been left at room temperature for hours.
How do you keep the chicken moist in Chicken Rice Salad?
For moist Chicken Rice Salad, avoid overcooking the chicken and let it rest before shredding or dicing it. If using chicken breast, poaching it gently or grilling it briefly helps preserve its texture. Toss the chicken with a little dressing before mixing it into the salad.
How long does Chicken Rice Salad last in the fridge?
Chicken Rice Salad keeps for up to 3 days in a sealed container in the refrigerator. Chill it promptly after preparation, and keep it cold until serving. If it has been left out for an extended time or develops an unusual smell or appearance, discard it.
Is Chicken Rice Salad served cold or warm?
Chicken Rice Salad is usually served cold or chilled, after both the rice and chicken have cooled. This keeps the vegetables crisp and makes the dressing easier to distribute. You can serve it slightly closer to room temperature, but do not leave it out for a long period.
Can you make Chicken Rice Salad ahead of time?
Yes, Chicken Rice Salad can be prepared ahead. Store the cooled rice, chicken, and chopped vegetables covered in the refrigerator, and add the dressing shortly before serving. Keeping the dressing separate is especially useful when the salad contains fresh cucumber or leafy herbs.
What goes well with Chicken Rice Salad?
Chicken Rice Salad pairs well with a light vegetable soup, grilled vegetables, or a simple green salad. Since it already includes rice and chicken, a fresh, lighter side usually balances the meal better than adding another starchy dish.
Is Chicken Rice Salad a good choice for weight loss?
Chicken Rice Salad can fit into a weight-loss meal because chicken provides protein and the combination is filling. Keep creamy dressing modest, add plenty of non-starchy vegetables, and choose a portion that suits your meal rather than treating the salad as a guaranteed weight-loss food.
Chicken Rice Salad Vitamins & Minerals
Vitamins
B3
3.78mg · 24% DV
B5
1.08mg · 22% DV
B6
0.32mg · 19% DV
B2
0.2mg · 15% DV
Minerals
Selenium
11µg · 20% DV
Phosphorus
117mg · 17% DV
Sodium
324mg · 14% DV
Manganese
0.32mg · 14% DV
Potassium ⭐
198mg · 6% DV
Chicken Rice Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chicken Rice Salad
To burn the 216 calories in 1 serving (medium) (180 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 Rice Salad?
Chicken Rice Salad brings cooked rice together with chicken, often with chopped vegetables, herbs and a light dressing. It is an adaptable dish rather than one tied to a single regional recipe, and it is an easy way to turn leftover rice and cooked chicken into a meal.
Serve it chilled or at room temperature for lunch, a picnic or as a side alongside other dishes. The rice makes it filling, while the chicken contributes protein; at about 2.2 g of fat per 100 g, it can be a relatively light option depending on the dressing. Add crisp vegetables and use a modest amount of dressing to keep it fresh and lighter.
How Nutritious Is Chicken Rice Salad?
Nutrient density
Medium
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 Rice 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 Chicken Rice Salad Contain Allergens?
Contains these allergens:
Which Diets Is Chicken Rice 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
Chicken Rice Salad Fat Profile
SATURATED
0.9g
MONOUNSATURATED
1.26g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 6.4:1
Above the ideal 4:1 (6.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.