Calories in Chicken Salad: Per 100 g, Per Serving & Nutrition Facts
235 kcal (983 kJ) per 100 g · P/F/C 14/19/2.9 g
Serving (120 g) — 282 kcal (1,180 kJ) · Nutri-Score D
Figures are for: Chicken salad with mayonnaise
Per 100 g: sugar: low saturated fat: medium salt: medium fiber: low
Is chicken salad healthy?
Only in small amounts, and not every day. Chicken salad gets grade D on the open 2023 Nutri-Score algorithm, the second-lowest of five.
For
- Protein: 17 g per serving — 30% of the 56 g daily reference for a 70 kg (154 lb) adult.
Against
- Salt: 1.5 g per serving — 30% of the 5 g a day the WHO sets as the maximum.
A typical serving is 120 g: 282 kcal, 17 g protein, 23 g fat and 3.5 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on September 30, 2026. The short food description was written by our language model (AI) — how we check the text.
Classic chicken salad is chopped chicken bound with mayonnaise; most of the calories come from the mayo.
How many calories in chicken salad: per 100 g and per serving
| Nutrient | Per 100 g | Serving: 120 g |
|---|---|---|
| Calories | 235 kcal | 282 kcal |
| Energy (kilojoules) | 983 kJ | 1,180 kJ |
| Protein | 14 g | 17 g |
| Fat | 19 g | 23 g |
| incl. saturated | 3.2 g | 3.8 g |
| Total carbohydrates | 2.9 g | 3.5 g |
| incl. sugars | 2.1 g | 2.5 g |
| incl. fiber | 0.4 g | 0.5 g |
| Salt | 1.2 g | 1.5 g |
*Where the numbers come from
Values per 100 g come from a single record of an open food composition table: USDA FoodData Central, FDC ID 2706799, “Chicken or turkey salad, made with mayonnaise” — the measured composition of this exact food, not an average across tables. Rounded. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label; salt is sodium × 2.5. Table licenses are on the data sources page.
protein 24%fat 72%carbs 4%
Chicken Salad calories by weight, 50–300 g
150 g of chicken salad has 353 calories and 200 g has 470. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g |
|---|---|---|
| 50 g | 118 | 7 / 9.4 / 1.5 |
| 100 g | 235 | 14 / 19 / 2.9 |
| 120 g — typical serving | 282 | 17 / 23 / 3.5 |
| 150 g | 353 | 21 / 28 / 4.4 |
| 200 g | 470 | 28 / 38 / 5.8 |
| 250 g | 588 | 35 / 47 / 7.3 |
| 300 g | 705 | 42 / 56 / 8.7 |
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
How much movement is one serving?
A 120 g serving is 282 kcal — roughly 1 h 32 min of easy walking or 35 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Chicken Salad: swaps and alternatives
Chicken salad has a fair amount of saturated fat (3.2 g per 100 g), a fair amount of salt (1.2 g per 100 g) and almost no fiber (0.4 g per 100 g), but our database has no same-category swap that fixes this noticeably at the same calories and is a full grade better. The simplest move is a smaller serving. How we pick swaps.
Similar foods with a better grade than chicken salad
Same food group, a better Nutri-Score grade. They fall short of a noticeable per-serving swap, but their profile is better. Figures are for 120 g, a typical serving of chicken salad.
| Food | Grade | Kcal | Protein, g | Fiber, g | Sat. fat, g |
|---|---|---|---|---|---|
| Chicken Salad | D | 282 | 17 | 0.5 | 3.8 |
| Caesar Salad | C | 228 | 14 | 1.2 | 4.1 |
| Rojak | B | 170 | 5 | 3.2 | 1 |
Chicken Salad vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Lasagna | 185 | 10 / 9.5 / 16 |
| Chicken Parmigiana | 204 | 16 / 11 / 11 |
| Beef Stroganoff | 207 | 16 / 14 / 4.4 |
| Meatloaf | 230 | 15 / 16 / 7.5 |
| Chicken Salad | 235 | 14 / 19 / 2.9 |
| Pasta Carbonara | 235 | 10 / 12 / 23 |
| Orange Chicken | 262 | 15 / 13 / 23 |
FAQ
How many calories are in 100 g of chicken salad?
100 g of chicken salad has 235 calories, with 14 g protein, 19 g fat and 2.9 g carbohydrates.
How many calories are in a serving of chicken salad?
A 120 g serving has 282 calories: 17 g protein, 23 g fat and 3.5 g carbs.
What are the macros of chicken salad?
Per 100 g: 14 g protein, 2.9 g carbs and 19 g fat. By calories that's about 24% protein, 4% carbs and 72% fat.
How long do you have to walk to burn a serving of chicken salad?
About 1 h 32 min of easy walking or 35 min of cycling for a 70 kg (154 lb) person — that's the 282 calories in a 120 g serving.
How much fiber is in chicken salad?
100 g of chicken salad has 0.4 g of fiber; a 120 g serving has 0.5 g — 2% of the 25 g a day the WHO recommends.
More in dishes
Greek SaladSpaghetti BologneseHummusPad ThaiFried RiceChicken CurryCaprese Salad