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Walnut chicken salad Calories
Source of protein, healthy fats, and vitamin E
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Walnut chicken salad (150 g) has 323 calories. That works out to 215 calories per 100 g. It contains 6.9 g of carbs, 25.8 g of protein, 21.9 g of fat and 2.1 g of fiber. Its 9.1 mg of B3 covers 57% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Walnut chicken salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
323
KCAL / 150G
Carbs
6.9g
· 3% DV
Protein
25.8g
· 52% DV
Fat
21.9g
· 28% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 8% · Protein 31% · Fat 61%
Walnut chicken salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 323 kcal | |
| Total fat | 21.9 g | 28% |
| Saturated fat | 3.53 g | 18% |
| Trans fat | 0.05 g | |
| Sodium | 428 mg | 19% |
| Total carbohydrate | 6.9 g | 3% |
| Fiber | 2.1 g | 8% |
| Protein | 25.8 g | 52% |
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 Walnut chicken salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 323 kcal |
| 2 tablespoon (small) | 30 g | 65 kcal |
| 100 g | 100 g | 215 kcal |
| 1 serving (small) | 100 g | 215 kcal |
| 1 cup (medium) | 150 g | 323 kcal |
| 1 cup (large) | 200 g | 430 kcal |
| 1 serving (large) | 250 g | 538 kcal |
Calculated from 215 calories per 100 g.
Frequently Asked Questions About Walnut chicken salad
How do you make walnut chicken salad?
Walnut chicken salad is made by mixing cooked, cooled chicken with walnuts and a dressing. Shred or chop the chicken, fold it into a mayonnaise, yogurt, or mixed dressing, and chill the salad before serving so the flavors come together.
What ingredients go in walnut chicken salad?
Walnut chicken salad typically contains cooked chicken, walnuts, and a creamy dressing. Celery, grapes, apple, spring onion, or herbs are common additions, but the combination varies by recipe. Add crunchy ingredients shortly before serving to keep their texture.
Can you make walnut chicken salad with rotisserie chicken?
Yes, walnut chicken salad works well with rotisserie chicken. Remove the skin and bones, then shred or chop the meat and let it cool before adding the dressing. Since rotisserie chicken can already be salty, taste the salad before adding more salt.
How long does walnut chicken salad last in the fridge?
Walnut chicken salad generally keeps for 3–4 days in a covered container in the refrigerator. Chill it promptly after preparation, and discard it if it has been left at room temperature for an extended period.
Can you freeze walnut chicken salad?
Freezing walnut chicken salad is not recommended because mayonnaise or yogurt dressing can separate after thawing, and the walnuts lose their crunch. For better texture, freeze cooked chicken on its own and mix it with fresh dressing and walnuts after thawing.
What should you serve with walnut chicken salad?
Walnut chicken salad pairs well with toasted bread, crackers, or a simple green salad. For a more substantial meal, serve it in a sandwich or wrap, or alongside soup; choose a lighter side if the dressing is rich.
Is walnut chicken salad healthy?
Walnut chicken salad can be a nourishing meal: chicken provides protein, while walnuts contribute unsaturated fats and vitamin E. The dressing and add-ins also matter, so a yogurt-based dressing or a smaller amount of mayonnaise can make the finished salad lighter.
Should you toast walnuts for walnut chicken salad?
Toasting walnuts is optional, but it brings out their aroma and gives walnut chicken salad extra crunch. Toast them briefly in a dry pan, let them cool completely, and stir them in near serving time so they do not soften in the dressing.
What dressing is best for walnut chicken salad?
A creamy dressing works best for walnut chicken salad because it coats the chicken and complements the nuts. Mayonnaise gives a richer result, while plain yogurt tastes fresher; a blend of the two offers a middle ground. Season with a little lemon or mustard if desired.
Can walnut chicken salad be served warm?
Walnut chicken salad is usually served chilled or at room temperature, rather than warm. Heat can make a mayonnaise- or yogurt-based dressing separate and soften the walnuts; for a warm meal, serve freshly cooked chicken and walnuts over greens with the dressing on the side.
Walnut chicken salad Vitamins & Minerals
Vitamins
B3
9.15mg · 57% DV
B6
0.65mg · 38% DV
B5
1.2mg · 24% DV
Vitamin K
21.75µg · 18% DV
Minerals
Selenium
28µg · 51% DV
Phosphorus
278mg · 40% DV
Copper
0.32mg · 36% DV
Manganese
0.69mg · 30% DV
Sodium
428mg · 19% DV
Potassium ⭐
353mg · 10% DV
Walnut chicken salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Walnut chicken salad
To burn the 323 calories in 1 serving (medium) (150 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 Walnut chicken salad?
Walnut chicken salad combines cooked, usually chopped or shredded chicken with walnuts. Recipes vary: some add leafy greens or other vegetables, while the dressing may be creamy or simply dressed with oil and lemon. It does not have one fixed regional origin or a single standard recipe.
The tender chicken contrasts with the walnuts’ crisp bite and rich, mildly earthy flavour. Serve it chilled or at room temperature as a light lunch, a side dish, or in a sandwich; in Turkey, it also works well on a tea table or as part of a meze spread. It provides protein alongside fats from the walnuts. For a lighter version, use a yogurt-based dressing and add fresh herbs or lemon.
How Nutritious Is Walnut 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 Walnut chicken 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 Walnut chicken salad Contain Allergens?
Contains these allergens:
Which Diets Is Walnut 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
Walnut chicken salad Fat Profile
SATURATED
3.53g
MONOUNSATURATED
8.02g
POLYUNSATURATED
6.68g
Omega 6:3 ratio 7.7:1
Above the ideal 4:1 (7.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.