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Chicken Salad β€” Nutrients, Health Benefits, and Shopping Tips

Chicken salad photo

Listonic Team

September 5, 2024

Chicken salad combines cooked chicken with a variety of ingredients for a versatile dish. Discover recipes for healthy chicken salads, the benefits of including this dish in your diet, and advice on preparation and storage.

Nutrients

Check the detailed nutritional values of chicken salad, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

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Nutrition facts

Amount per 100 g

Calories

πŸ”₯ 239 kcal

Nutrients per: 100 g% Daily Value*
Carbs4 g1.45%
Fiber1 g3.57%
Sugars1 g2%
Glycemic Index0 -
Protein20 g40%
Sodium170 mg7.39%
Total Fat15 19.23%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes chicken salad stand out:

20 g

🧀 Good Protein Content

Key takeaways

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Chicken salad originated in the US and has many variations, including adding grapes or nuts.
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Store chicken salad in an airtight container in the refrigerator and use within three to five days.

Health benefits

Find out how chicken salad can be a light and nutritious meal option, promoting health and well-being.
  • High in protein, essential for muscle growth, repair, and overall body function.
  • Rich in vitamins and minerals from added vegetables, providing a variety of nutrients for overall health.
  • Supports weight management by providing a high-protein, low-calorie meal option.
  • Versatile and customizable, allowing for the inclusion of various healthy ingredients like leafy greens, nuts, and seeds.

Health risks

Recognize the potential health concerns and risks related to chicken salad.
  • High fat content particularly if made with mayonnaise or other high-fat dressings, which can contribute to increased cholesterol levels and heart disease risk.
  • High sodium content in some store-bought or deli versions, which can contribute to hypertension and increased cardiovascular risks.
  • Potential for foodborne illness especially if the salad is not properly stored, as chicken salad is prone to bacterial growth.
  • Risk of overconsumption due to the perception of chicken salad as a healthy option, which can lead to excessive calorie intake if portion sizes or ingredients are not moderated.
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How to choose chicken salad

A good chicken salad combines well-cooked, tender chicken pieces with a mix of crisp vegetables and a creamy dressing. Check that the chicken is moist and not overly shredded or dry.

Avoid chicken salad with dressing that appears separated or ingredients that look wilted. Quality chicken salad should have a fresh, vibrant appearance and taste as it looks, with each ingredient discernible.

How to choose chicken salad

How to store chicken salad

Chicken salad should be stored in the refrigerator in an airtight container. Use within three days to ensure it stays fresh and safe to eat. Keeping it cold helps maintain its flavor and texture.

Leaving chicken salad uncovered can lead to drying out and contamination. It’s best to avoid using metal containers, which can affect the taste. Ensure the container is tightly sealed to prevent absorption of other odors and maintain freshness.

βœ… Extra Tip

For the best flavor, add dressing to chicken salad just before serving rather than storing it already mixed; this helps prevent the salad from becoming soggy and extends its freshness.

How long does it last?

Chicken salad can last for 3-5 days in the refrigerator when stored in an airtight container. For the best quality, keep it properly sealed and at a consistent refrigerator temperature.

What to do with leftovers?

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πŸ‘¨β€βš•οΈοΈ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

How chicken salad supports specific health conditions

Chicken salad, when made with lean chicken and a mix of vegetables, is a high-protein dish that supports muscle health and aids in tissue repair. Adding healthy fats like avocado or olive oil can improve heart health by lowering cholesterol levels. The fiber from the vegetables promotes digestive health and helps with weight management. Choosing lighter dressings or yogurt-based options can reduce calorie intake and support overall well-being.

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