Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
High-protein chicken salad with ranch dressing
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Ranch chicken salad (220 g) has 363 calories. That works out to 165 calories per 100 g. It contains 10.6 g of carbs, 27.5 g of protein, 23.8 g of fat and 2.6 g of fiber. Its 70.4 µg of Vitamin K covers 59% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 220 g
363
KCAL / 220G
Carbs
10.6g
· 4% DV
Protein
27.5g
· 55% DV
Fat
23.8g
· 31% 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 12% · Protein 30% · Fat 58%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 363 kcal | |
| Total fat | 23.8 g | 31% |
| Saturated fat | 4.62 g | 23% |
| Trans fat | 0.11 g | |
| Sodium | 924 mg | 40% |
| Total carbohydrate | 10.6 g | 4% |
| Fiber | 2.6 g | 9% |
| Protein | 27.5 g | 55% |
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.
Log this food in EatBetter
100,000+ people use it
📸 Scan the code to get the app free.

| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 363 kcal |
| 1 tablespoon (shredded) | 30 g | 50 kcal |
| 1 piece (small) | 35 g | 58 kcal |
| 2 piece (medium) | 70 g | 115 kcal |
| 1 cup (small) | 90 g | 149 kcal |
| 100 g | 100 g | 165 kcal |
| 1 cup (medium) | 140 g | 231 kcal |
| 1 pack (whole) | 250 g | 413 kcal |
| 1 serving (large) | 320 g | 528 kcal |
Calculated from 165 calories per 100 g.
Ranch chicken salad usually combines cooked chicken, ranch dressing, and leafy greens or other salad vegetables. Common add-ins include bacon, tomatoes, corn, cheese, and croutons, but there is no single fixed recipe.
To make ranch chicken salad, chop cooked chicken and toss it with greens and any vegetables or toppings you like. Add ranch dressing just before serving so the leaves stay crisp, then finish with croutons if desired.
Yes, rotisserie chicken works well in ranch chicken salad and saves cooking time. Remove the skin and bones, then let the meat cool before mixing it with the dressing and greens; warm chicken can wilt the salad.
Bacon is a popular addition to ranch chicken salad, especially in versions inspired by chicken-bacon-ranch sandwiches. Cook it until crisp and crumble it over the salad shortly before serving so it keeps its texture.
Romaine is a good choice for ranch chicken salad because its sturdy leaves hold the dressing and stay crunchy. Iceberg also works for extra crispness, while softer greens such as spinach wilt more quickly once dressed.
Keep ranch chicken salad crisp by drying the greens thoroughly and adding the dressing only when you are ready to eat. Store juicy toppings, such as tomatoes, and crunchy toppings, such as croutons, separately until serving.
Ranch chicken salad is best eaten the day it is dressed, since the greens soften as they sit. Refrigerate leftovers promptly in a sealed container and discard them if they have been left out for an extended time.
No, assembled ranch chicken salad does not freeze well: lettuce turns limp and the dressing can separate when thawed. Freeze cooked chicken by itself if you want to prepare ahead, then thaw it in the refrigerator and assemble the salad fresh.
Ranch chicken salad pairs well with soup, a baked potato, or bread for a fuller meal. For a lighter plate, serve it with fresh fruit or raw vegetables; add crackers or a roll when you want a simple lunch.
Yes, leftover grilled chicken is a flavorful choice for ranch chicken salad. Remove any charred or heavily seasoned pieces if their flavor would clash with the ranch, cut the chicken into bite-size pieces, and use it chilled.
Vitamins
Vitamin K
70.4µg · 59% DV
B3
9.24mg · 58% DV
B6
0.62mg · 36% DV
B12
0.62µg · 26% DV
Minerals
Selenium
29µg · 53% DV
Phosphorus
319mg · 46% DV
Sodium
924mg · 40% DV
Potassium ⭐
561mg · 17% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 363 calories in 1 serving (medium) (220 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.
Ranch chicken salad brings cooked chicken together with leafy greens or other vegetables and creamy, herb-seasoned ranch dressing. Ranch dressing originated in the United States, where this salad is a familiar choice at cafés and for an easy lunch; the exact mix varies, and the chicken may be grilled or poached.
It is usually served chilled or just cool, as a lunch or a simple supper, and can be paired with bread or soup for a more substantial meal. Chicken makes it a protein-rich salad, while the dressing contributes much of its fat. For a lighter version, ask for the dressing on the side and add extra greens.
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.
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.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
4.62g
MONOUNSATURATED
10.12g
POLYUNSATURATED
4.62g
Omega 6:3 ratio 32.2:1
Above the ideal 4:1 (32.2:1).
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Nutrition data compiled from USDA FoodData Central and scientific sources.