1 serving (medium) of Chicken breast salad (250 g) has 305 calories. That works out to 122 calories per 100 g. It contains 8.5 g of carbs, 31.5 g of protein, 15.5 g of fat and 3.3 g of fiber. Its 105 µg of Vitamin K covers 88% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.

What is Chicken breast salad?

Chicken breast salad combines cooked chicken breast with crisp leafy greens and commonly tomato and cucumber. It is a flexible, modern composed salad rather than a dish tied to one particular region, and it works well as a quick lunch or a light main meal.

The tender chicken and fresh, crunchy vegetables make a satisfying contrast; the salad is often served chilled or at room temperature, with dressing added just before eating. It is a protein-rich choice with relatively little carbohydrate: a 100 g portion has 12.6 g of protein. For a lighter dressing, try lemon juice with a modest drizzle of olive oil. Add bread, grains or beans on the side if you want a more substantial meal.

Chicken breast salad Nutrition Facts

Selected: 100 g

122

KCAL / 100G

Carbs

3.4g

· 1% DV

Protein

12.6g

· 25% DV

Fat

6.2g

· 8% DV

Fiber

1.3g

· 5% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 11% · Protein 42% · Fat 47%

Chicken breast salad Vitamins & Minerals

Vitamins

Vitamin K

42µg · 35% DV

5.4mg · 34% DV

0.34mg · 20% DV

0.72mg · 14% DV

Minerals

Selenium

13.5µg · 25% DV

Phosphorus

145mg · 21% DV

Zinc

1mg · 9% DV

Sodium

210mg · 9% DV

How Nutritious Is Chicken breast salad?

Nutrient density

High

71/ 100

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

53/ 100

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.

Chicken breast salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

1.5

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Chicken breast salad

To burn the 122 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

17min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Chicken breast 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 Chicken breast salad Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Chicken breast 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

— Not suitable

Low FODMAP

— Not suitable

Chicken breast salad Fat Profile

SATURATED

1.1g

MONOUNSATURATED

2.6g

POLYUNSATURATED

1.5g

⚖️

Omega 6:3 ratio 16.9:1

Above the ideal 4:1 (16.9:1).

Compare Chicken breast salad

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Chicken breast salad vs Ground Beef128 kcal fewer per 100 g

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Chicken breast salad vs Chicken Skewer18 kcal fewer per 100 g

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Chicken breast salad vs Sauteed Lamb108 kcal fewer per 100 g

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Chicken breast salad vs Smoked Turkey12 kcal more per 100 g

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Foods Similar to Chicken breast salad

🥩

Ground Beef

250 kcal

🍢

Chicken Skewer

140 kcal

🥩

Sauteed Lamb

230 kcal

🍗

Smoked Turkey

110 kcal

🥩

Beef Kavurma

230 kcal

🍆🍖

Meatballs with Eggplant Purée

155 kcal

🥩

Beef Cubed

250 kcal

🍗

Chicken (Sauteed)

165 kcal

Frequently Asked Questions About Chicken breast salad

How do you make chicken breast salad?

To make chicken breast salad, cook the chicken, let it rest, then slice it over crisp lettuce and vegetables such as tomato and cucumber. Add a dressing just before serving so the leaves stay crisp; grilled, pan-cooked, or poached chicken all work.

What dressing goes best with chicken breast salad?

A lemon-and-olive-oil vinaigrette pairs well with chicken breast salad because its brightness complements the mild chicken. For a creamy option, mix yogurt with lemon, garlic, and herbs; dress the salad at the table or just before eating to avoid soggy leaves.

Is chicken breast salad healthy?

Yes, chicken breast salad can be a nutritious meal when it includes plenty of vegetables and simply cooked chicken. Choose a dressing you enjoy but use it moderately, and add a whole-grain side if you want a more substantial meal.

Can you meal prep chicken breast salad?

Yes, you can meal prep chicken breast salad components, but store the cooked chicken, vegetables, and dressing separately. Keep the greens dry and assemble the salad shortly before eating; this helps prevent limp leaves and watery vegetables.

How long does chicken breast salad last in the fridge?

Chicken breast salad keeps best when refrigerated in a sealed container, with the dressing stored separately. For better texture, keep the cooked chicken apart from the lettuce and juicy vegetables, and discard the salad if it has been left out for an extended time.

Can you freeze chicken breast salad?

No, a fully assembled chicken breast salad does not freeze well because lettuce, tomato, and cucumber turn limp and watery after thawing. You can freeze the cooked chicken separately, thaw it in the refrigerator, and add it to fresh vegetables.

Should chicken in chicken breast salad be served warm or cold?

Chicken in chicken breast salad can be served warm or cold, as long as it is fully cooked. Warm slices make the salad feel more like a meal, while chilled chicken is convenient for packed lunches; avoid pouring hot chicken juices over the greens.

What can you serve with chicken breast salad?

Chicken breast salad goes well with crusty bread, soup, or a grain side such as quinoa or brown rice. If the salad is the main course, bread or grains can make it more filling; serve it alongside soup for a simple lunch.

Can you use leftover chicken in chicken breast salad?

Yes, leftover cooked chicken works well in chicken breast salad if it has been refrigerated promptly and kept cold. Remove the skin if you prefer, slice or shred the meat, and combine it with freshly prepared vegetables just before serving.

Is chicken breast salad good for weight loss?

Chicken breast salad can fit into a weight-loss meal plan because chicken and vegetables make a satisfying base. Creamy dressings, fried chicken, and generous additions such as cheese or croutons can make the meal more energy-dense, so portion those to taste.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026