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Vegetable chicken salad Calories
High in protein and fiber, low in calories, rich in vitamins and minerals
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Vegetable chicken salad (180 g) has 171 calories. That works out to 95 calories per 100 g. It contains 9.4 g of carbs, 18.9 g of protein, 5.8 g of fat and 3.8 g of fiber. Its 93.6 µg of Vitamin K covers 78% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Vegetable chicken salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
171
KCAL / 180G
Carbs
9.4g
· 3% DV
Protein
18.9g
· 38% DV
Fat
5.8g
· 7% 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 23% · Protein 46% · Fat 31%
Vegetable chicken salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 171 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0 g | |
| Sodium | 396 mg | 17% |
| Total carbohydrate | 9.4 g | 3% |
| Fiber | 3.8 g | 14% |
| Protein | 18.9 g | 38% |
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 Vegetable chicken salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 171 kcal |
| 1 piece (small) | 80 g | 76 kcal |
| 100 g | 100 g | 95 kcal |
| 1 serving (small) | 120 g | 114 kcal |
| 1 cup (medium) | 150 g | 143 kcal |
| 1 serving (large) | 250 g | 238 kcal |
| 1 pack (large) | 300 g | 285 kcal |
| 1 bottle (large) | 350 g | 333 kcal |
| 1 bottle (jumbo) | 500 g | 475 kcal |
Calculated from 95 calories per 100 g.
Frequently Asked Questions About Vegetable chicken salad
How do you make vegetable chicken salad?
Vegetable chicken salad is made by tossing cooked, cooled chicken with chopped vegetables and a dressing. Combine lettuce, cucumber, tomato, and any crisp vegetables you like; add the dressing just before serving so the leaves stay fresh.
Can you use rotisserie chicken in vegetable chicken salad?
Yes, rotisserie chicken works well in vegetable chicken salad. Remove the skin and bones, then shred or dice the meat. Since store-bought rotisserie chicken can already be salty, taste the salad before adding extra salt to the dressing.
What dressing goes best with vegetable chicken salad?
A lemon-and-olive-oil vinaigrette pairs well with vegetable chicken salad and lets the chicken and vegetables stand out. For a creamier version, use a yogurt-based dressing; add it gradually so it coats the ingredients without making the salad soggy.
How do you keep vegetable chicken salad from getting soggy?
Keep vegetable chicken salad crisp by storing the dressing, chicken, and watery vegetables separately until serving. Dry washed leaves thoroughly, remove excess moisture from ingredients such as cucumber, and mix everything together at the last moment.
Can vegetable chicken salad be made ahead for lunch?
Yes, vegetable chicken salad can be prepped ahead for lunch if you keep its parts separate. Refrigerate the cooked chicken and chopped vegetables in sealed containers, then add delicate greens and dressing shortly before eating.
How long does vegetable chicken salad last in the fridge?
Vegetable chicken salad should be kept covered in the refrigerator and eaten promptly. Cool cooked chicken before assembling the salad, and discard it if it has been left at room temperature for an extended period rather than chilling it again.
Can you freeze vegetable chicken salad?
Freezing assembled vegetable chicken salad is not recommended because fresh vegetables turn limp and watery as they thaw, and creamy dressings can separate. Freeze cooked chicken on its own instead, then thaw it safely and add fresh vegetables.
Should chicken for vegetable chicken salad be grilled or boiled?
Either grilled or boiled chicken works in vegetable chicken salad. Grilling gives the meat a firmer texture and smoky flavor, while poaching or boiling keeps it mild and easy to shred; cool the chicken before mixing it with greens.
Is vegetable chicken salad a filling meal?
Yes, vegetable chicken salad can make a filling meal because it combines chicken with vegetables and fiber. Add enough chicken and a satisfying accompaniment, such as whole-grain bread, if you want it to keep you full longer.
What can you serve with vegetable chicken salad?
Vegetable chicken salad pairs well with soup, whole-grain bread, or roasted vegetables. For a lighter lunch, serve it on its own or in a wrap; avoid adding a heavy side if the salad already has a rich dressing.
Vegetable chicken salad Vitamins & Minerals
Vitamins
Vitamin K
93.6µg · 78% DV
Vitamin A
324µg · 36% DV
Vitamin C
28.8mg · 32% DV
B5
1.26mg · 25% DV
Minerals
Phosphorus
198mg · 28% DV
Sodium
396mg · 17% DV
Potassium ⭐
558mg · 16% DV
Selenium
9µg · 16% DV
Vegetable chicken salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegetable chicken salad
To burn the 171 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 Vegetable chicken salad?
Vegetable chicken salad combines cooked chicken with a mix of vegetables; the exact ingredients and dressing vary from kitchen to kitchen. It is a flexible everyday dish rather than a recipe tied to one specific place, and it works well with leftover roast or poached chicken.
The chicken makes it savoury and substantial, while fresh vegetables add crunch and colour. It is commonly served as a light lunch, packed for work, or offered as a simple side; a lemon-and-olive-oil dressing keeps it bright, while a creamy dressing makes it richer. With 10.5 g of protein per 100 g, it can help make a meal filling. Add extra vegetables and keep the dressing modest for a lighter plate.
How Nutritious Is Vegetable 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 Vegetable 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 Vegetable chicken salad Contain Allergens?
No known major allergens
Which Diets Is Vegetable chicken salad Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Vegetable chicken salad Fat Profile
SATURATED
1.26g
MONOUNSATURATED
1.98g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.