Do you love chicken salad? It’s a tasty meal that many people enjoy. You might eat it on bread as a sandwich, on top of lettuce, or right out of the container. But if you’re trying to eat healthy or watch your weight, you might wonder: how many calories are in chicken salad?
The answer isn’t simple. Chicken salad can have very different calories depending on how it’s made. In this guide, we’ll look at the calories in different types of chicken salad, break down what makes it high or low in calories, and show you how to enjoy it without eating too many calories.
What Goes Into Chicken Salad?
Before we talk about calories, let’s understand what chicken salad is made of. Basic chicken salad has:
- Cooked chicken pieces
- Mayonnaise (to hold it together)
- Celery
- Onions
- Salt and pepper
Many people add their own twist with:
- Fruits like grapes or apples
- Nuts like walnuts or almonds
- Herbs like dill
- Other vegetables like bell peppers
How You Cook the Chicken Matters
The way you prepare chicken changes the calories:
- Boiled chicken has fewer calories because it’s cooked without extra fat
- Roasted chicken might include skin and oils, adding more calories
- Store-bought rotisserie chicken often has skin and added fats
- Fried chicken has many more calories from the oil used in cooking
The Mayo Makes a Big Difference
What you mix with the chicken really changes the calorie count:
- Regular mayonnaise adds a lot of calories
- Light mayonnaise has fewer calories but still adds quite a bit
- Greek yogurt has much fewer calories and adds protein
- Avocado has healthy fats but still many calories
- Oil and vinegar dressings usually have fewer calories than creamy ones
Basic Calorie Counts
Here’s how many calories are in common chicken salad ingredients (per 3.5 ounces or about 3/4 cup):
- Cooked chicken breast (no skin): 165 calories
- Cooked chicken thigh (no skin): 209 calories
- Regular mayonnaise: 680 calories
- Light mayonnaise: 259 calories
- Non-fat Greek yogurt: 59 calories
- Celery: 16 calories
- Red onion: 40 calories
- Grapes: 67 calories
- Walnuts: 654 calories
- Almonds: 579 calories
- Apple: 52 calories
Typical Serving Calories
A half-cup serving (about the size of a tennis ball) of regular chicken salad with mayonnaise usually has between 250-400 calories. But this can change a lot depending on what’s in it. Let’s break down what adds calories to a typical half-cup serving:
The Chicken Part
Chicken makes up about half of chicken salad:
- White meat (breast): 2 ounces = about 94 calories
- Dark meat (thigh): 2 ounces = about 119 calories
Using dark meat instead of white meat adds about 25 more calories per serving.
The Creamy Part
The mayo or other creamy ingredient makes up about a quarter to a third of chicken salad:
- Regular mayonnaise: 1 ounce = about 190 calories
- Light mayonnaise: 1 ounce = about 73 calories
- Greek yogurt: 1 ounce = about 17 calories
Changing from regular mayo to Greek yogurt can save you 173 calories!
The Extra Stuff
The rest of chicken salad is made up of add-ins:
- Celery and onions: Very few calories (about 5-10 per serving)
- Grapes or apples: Some calories (15-20 per serving)
- Nuts: Many calories (40-60 for just a tablespoon)
Different Types of Chicken Salad and Their Calories
Different chicken salad recipes can have very different calories. Let’s look at some popular types:
Classic Mayo Chicken Salad
This is the traditional chicken salad with mayonnaise, celery, and onions.
What’s in a half-cup:
- 2 ounces chicken breast: 94 calories
- 1 ounce mayonnaise: 190 calories
- 1 tablespoon each diced celery and onion: 8 calories
- Salt and pepper: 0 calories
- Total: About 292 calories
Add chopped walnuts and grapes, and it goes up to about 350 calories per half-cup.
Greek Yogurt Chicken Salad
This healthier version uses Greek yogurt instead of mayo.
What’s in a half-cup:
- 2 ounces chicken breast: 94 calories
- 1 ounce non-fat Greek yogurt: 17 calories
- 1 tablespoon each diced celery and onion: 8 calories
- Salt and pepper: 0 calories
- Total: About 119 calories
Even if you add grapes and a few nuts, this stays under 200 calories.
Grilled Chicken Garden Salad
This is grilled chicken served over fresh vegetables with dressing.
What’s in 2 cups:
- 3 ounces grilled chicken breast: 141 calories
- 1.5 cups leafy greens: 15 calories
- 1/4 cup each cucumber, tomato, bell pepper: 25 calories
- 2 tablespoons dressing: 60-120 calories
- Total: About 241-301 calories
Asian Chicken Salad
This type usually has cabbage, oranges, almonds, and sesame dressing.
What’s in 2 cups:
- 3 ounces grilled chicken breast: 141 calories
- 1.5 cups cabbage/lettuce mix: 25 calories
- 2 tablespoons sliced almonds: 70 calories
- 1/4 cup mandarin orange slices: 40 calories
- 2 tablespoons Asian dressing: 60-150 calories
- Total: About 336-426 calories
Chicken Caesar Salad
This restaurant favorite has grilled chicken, romaine lettuce, Parmesan cheese, croutons, and Caesar dressing.
What’s in 2 cups:
- 3 ounces grilled chicken breast: 141 calories
- 2 cups romaine lettuce: 16 calories
- 2 tablespoons Parmesan cheese: 43 calories
- 1/4 cup croutons: 50 calories
- 2 tablespoons Caesar dressing: 140-170 calories
- Total: About 390-420 calories
Understanding Portion Sizes
One big challenge with chicken salad is knowing how much to eat. Restaurants often serve large portions that have many more calories than you might think.
Restaurant vs. Homemade Portions
What you typically get at restaurants:
- Chicken salad sandwich: 1 cup (about 640 calories just for the filling)
- Chicken salad plate: 1.5 cups (about 960 calories for the chicken salad part)
- Side of chicken salad: 1/2 cup (about 320 calories)
Healthier portions to make at home:
- Main dish: 3/4 cup (about 480 calories)
- Side dish: 1/3 cup (about 210 calories)
- Sandwich filling: 1/2 cup (about 320 calories)
Visual Size Guide
It helps to know what different portions look like:
- 1/2 cup of chicken salad is about the size of a tennis ball
- 1 cup of chicken salad is about the size of a baseball
- 2 tablespoons of mayonnaise is about the size of a ping pong ball
- 3 ounces of chicken is about the size of a deck of cards
Plate and Bowl Size Matters
Research shows that the size of your plate or bowl affects how much you eat:
- Use smaller containers when storing chicken salad
- Serve chicken salad on smaller plates
- Make single-serving containers for lunches to avoid eating too much
How to Make Lower-Calorie Chicken Salad
If you love chicken salad but want fewer calories, try these changes:
Better Ingredients to Mix With Chicken
The mayonnaise adds the most calories to chicken salad. Try these instead:
- Greek yogurt: Saves about 170 calories per ounce compared to regular mayo
- Mashed avocado: Saves about 30 calories per ounce compared to mayo
- Hummus: Saves about 110 calories per ounce
- Half mayo, half yogurt: Saves about 85 calories per ounce but still tastes creamy
Better Ways to Cook the Chicken
How you cook chicken affects both taste and calories:
- Boiling: Cook chicken in hot water with herbs and spices for flavor without added fat
- Grilling: Adds smoky flavor while letting fat drip away
- Roasting with herbs: Adds flavor without needing extra sauces
- Always remove the skin: Saves 50-100 calories per cup of chicken salad
Low-Calorie Recipe Ideas
Mediterranean Chicken Salad (about 175 calories per 1/2 cup):
- 2 ounces boiled chicken breast, diced
- 1 tablespoon each diced red onion, cucumber, and tomato
- 2 tablespoons non-fat Greek yogurt
- 1 teaspoon olive oil
- Lemon juice, garlic, and herbs
Curry Chicken Salad (about 190 calories per 1/2 cup):
- 2 ounces boiled chicken breast, diced
- 1/4 cup diced apple
- 1 tablespoon raisins
- 2 tablespoons non-fat Greek yogurt
- 1/2 teaspoon curry powder
- 1/4 teaspoon turmeric
- A little honey
Herb and Lemon Chicken Salad (about 150 calories per 1/2 cup):
- 2 ounces grilled chicken breast, diced
- 1 tablespoon each diced celery and red onion
- 1 tablespoon non-fat Greek yogurt
- 1 teaspoon olive oil
- 1 teaspoon Dijon mustard
- 1 tablespoon fresh herbs (dill, parsley, chives)
- Lemon zest and juice
Hidden Extra Calories
When eating chicken salad, watch out for these things that add lots of calories:
Extra Sauces
When you get chicken salad at restaurants:
- Extra dressing is often drizzled on top, adding 50-150 calories
- Special sauce might have honey or other sweeteners that add calories
- Garlic mayo adds about 100 calories per tablespoon
Toppings
Popular toppings can add many calories:
- Bacon bits: Add 50 calories per tablespoon
- Shredded cheese: Adds 50-100 calories per ounce
- Avocado slices: Add 50-80 calories per quarter avocado
- Crispy onions: Add 30-50 calories per tablespoon
What It’s Served With
The things served with chicken salad often have more calories than the salad itself:
- Croissant sandwich: Adds 250-400 calories
- White bread (2 slices): Adds 160-200 calories
- Wheat bread (2 slices): Adds 140-180 calories
- Crackers (6 medium): Add 100-150 calories
- Pita pocket: Adds 170 calories
- Tortilla wrap: Adds 150-300 calories depending on size
- Potato chips (1 ounce): Adds 150 calories
- Pasta salad side (1/2 cup): Adds 150-200 calories
Words to Watch For on Menus
Be careful with these menu descriptions that hint at higher calories:
- “Creamy” usually means extra mayo or dressing
- “Loaded” typically means extra high-calorie toppings
- “House special” often has extra ingredients that may add calories
- “Classic” generally means the full-fat, traditional recipe
Making Smart Choices
When eating chicken salad, especially at restaurants, these tips can help you make better choices:
Questions to Ask When Ordering
- “How is the chicken cooked?”
- “What kind of dressing or mayo is used?”
- “Can I get the dressing on the side?”
- “What else is in the chicken salad besides chicken?”
- “How big is a serving?”
Guessing Restaurant Calories
When you don’t know the exact calories:
- Assume restaurant portions are at least 50% bigger than what you’d make at home
- Estimate 400-500 calories per cup of regular chicken salad
- Add 150-400 calories for bread or wraps
- Add 100-200 calories for side dishes
- Look for signs of too much mayo (very wet appearance, puddles of dressing)
Tips for Fewer Calories
- Ask for dressing on the side and use half of what they give you
- Make open-face sandwiches using just one slice of bread
- Get a half-portion of chicken salad with a side salad or clear soup
- Choose grilled chicken salad instead of creamy versions
- Skip extras like cheese, bacon, or croutons
- Use lettuce wraps instead of bread
- Share your sandwich with a friend
Planning Meals with Chicken Salad
Here are some ideas for including chicken salad in healthy meals:
Balanced Meal Ideas
400-500 calorie lunch:
- 1/2 cup classic chicken salad (320 calories)
- 1 cup raw vegetables (50 calories)
- 1 small fruit (80 calories)
450-550 calorie lunch:
- 1/2 cup Greek yogurt chicken salad (190 calories)
- 1 slice whole-grain bread (100 calories)
- 1 cup raw vegetables (50 calories)
- 1 medium fruit (100 calories)
500-600 calorie dinner:
- 3/4 cup Greek yogurt curry chicken salad (285 calories)
- 2 cups mixed greens with 1 tablespoon dressing (85 calories)
- 1/2 cup brown rice or quinoa (100-120 calories)
Benefits of Making It at Home
Making your own chicken salad has several advantages:
- You control exactly what goes in it
- You can make it taste how you like
- It’s cheaper than buying it
- It’s convenient to have ready-to-eat protein in your fridge
Storing Your Chicken Salad
Proper storage keeps your food safe and helps control portions:
- Store chicken salad in clear containers sized for one serving
- Label containers with the date you made it
- Eat within 3-4 days
- Don’t eat directly from the storage container – it’s easy to eat too much that way
Health Benefits Beyond Calories
While calories are important, chicken salad has other nutritional benefits:
Protein Power
Chicken salad has lots of protein, which:
- Helps you feel full longer
- Helps build and maintain muscles
- Provides important nutrients your body needs
A typical half-cup serving has about:
- 15-20 grams of protein from chicken
- Extra 2-5 grams from Greek yogurt (if used)
Watch the Salt
Store-bought and restaurant chicken salads often have a lot of salt:
- Restaurant versions: 600-900mg salt per cup
- Grocery store prepared varieties: 400-800mg salt per cup
- Homemade versions: 200-400mg salt per cup (you can control this)
Good Fats and Bad Fats
The type of fat in chicken salad matters:
- Mayonnaise: Mostly unsaturated fats with some saturated fat
- Greek yogurt: Less fat overall with more protein
- Nuts and seeds: Provide heart-healthy fats
- Avocado: Contains healthy fats that are good for your heart
Wrapping It Up
Chicken salad can be either a high-calorie splurge or a healthy meal, depending on how it’s made. The calories can range a lot – from about 120 calories per half-cup for a Greek yogurt version to over 500 calories for a traditional version with nuts and fruits.
By understanding what adds calories and making smart choices about ingredients and portion sizes, you can enjoy chicken salad while staying healthy. Focus on proper serving sizes, choosing good ingredients, and balancing your meal.
Whether you’re counting calories to lose weight, looking for high-protein meals, or just trying to eat better, this guide gives you the information you need to enjoy chicken salad in a healthy way.
What’s your favorite way to make chicken salad? Try some of the lower-calorie recipes while keeping the flavors you love. With a few changes, this classic dish can still be a tasty part of a healthy eating plan.
Common Questions About Chicken Salad Calories
Q: Is chicken salad healthy?
A: Chicken salad can be healthy, especially when made with lean chicken, less mayo, and lots of vegetables. How healthy it is depends on how it’s made, what ingredients are used, and how much you eat.
Q: How can I make chicken salad with fewer calories but still taste good?
A: Try using half Greek yogurt and half mayo, add lots of herbs and spices for flavor without calories, add extra crunchy vegetables, and use a small amount of strong cheese like feta for big flavor with fewer calories.
Q: How many calories are in a chicken salad sandwich from a deli?
A: A regular deli chicken salad sandwich usually has between 600-800 calories. About half the calories come from the chicken salad filling and half from the bread and any extras.
Q: What’s the lowest-calorie chicken salad I can order at restaurants?
A: Grilled chicken over mixed greens with dressing on the side is usually the lowest-calorie option, with about 250-400 calories depending on the size and toppings.
Q: How long can I keep homemade chicken salad in the refrigerator?
A: When stored in a sealed container, homemade chicken salad stays good for 3-4 days in the refrigerator. Never leave chicken salad at room temperature for more than 2 hours.