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Chicken Salad

Chicken Salad

Everyday

Chicken salad is a versatile prepared dish combining cooked, chopped chicken with mayonnaise and various mix-ins like celery, grapes, or nuts. While providing lean protein from poultry, its calorie and fat content varies significantly based on preparation methods, particularly the amount of mayonnaise or alternative binders used. Commonly served chilled on greens, sandwiches, or wraps, this dish adapts well to dietary preferences through ingredient substitutions like Greek yogurt or avocado-based dressings.

Macro Impact

A 3 oz serving contains 135 calories, 15g protein, 3g carbs, and 15g fat.

Calorie Burn

How long would it take to burn off 135 calories?
Walking3.5 mph, moderate pace
31 min
YogaModerate effort, gentle pace
23 min
SwimmingModerate effort, freestyle
17 min
Biking12-14 mph, moderate effort
14 min
StairsStair climbing, moderate pace
16 min
Running5 mph (12 min/mile)
11 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories135
% Daily Value*
Total Fat15g
19%
Saturated Fat3g
14%
Trans Fat0g
Polyunsaturated Fat2g
Monounsaturated Fat4g
Cholesterol48mg
16%
Sodium614mg
27%
Total Carbohydrate3g
1%
Dietary Fiber0.3g
1%
Total Sugars0.4g
Includes Added Sugars0g
0%
Protein15g
Vitamin D0mcg
0%
Calcium14mg
1%
Iron0.7mg
4%
Potassium90mg
2%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
3 / 275 g
1%
Fiber
0 / 28 g
1%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
15 / 78 g
19%
Monounsaturated
4 / 31 g
13%
Polyunsaturated
2 / 23 g
9%
Saturated
3 / 23 g
12%
Trans
0 g
Cholesterol
48 / 300 g
16%
Omega 3
0 / 5 g
2%
Omega 6
2 / 19 g
10%
Omega 9
3 g
Protein
Protein
15 / 80 g
19%
Amino Acids
Histidine
0 / 3 g
14%
Isoleucine
1 / 2 g
47%
Leucine
1 / 3 g
35%
Lysine
1 / 2 g
51%
Methionine
0 / 1 g
33%
Phenylalanine
1 / 2 g
29%
Threonine
1 / 1 g
52%
Tryptophan
0 / 0 g
53%
Valine
1 / 2 g
35%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
1 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
1%
Riboflavin, B2
0 / 1 mg
8%
Niacin, B3
2 / 15 mg
16%
Pantothenic Acid, B5
0 / 5 mg
7%
Pyridoxine, B6
0 / 1 mg
10%
Biotin, B7
3 / 30 mcg
9%
Cobalamin, B12
0 / 2 mcg
5%
Folate
3 / 400 mcg
1%
Vitamin A
26 / 800 mcg
3%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
1%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
14 / 1k mg
1%
Copper
0 / 1 mg
4%
Iron
1 / 13 mg
6%
Magnesium
10 / 370 mg
3%
Manganese
0 / 2 mg
0%
Phosphorous
76 / 700 mg
11%
Potassium
90 / 3k mg
3%
Selenium
9 / 55 mcg
17%
Sodium
614 / 2.3k mg
27%
Zinc
1 / 10 mg
10%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
49 g
Caffeine
0 mg
Choline
60 mg
Taurine
26 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Chicken spread. USDA Standard Reference, Legacy. Food ID 173858.
  2. 2.Chicken spread, canned. Canadian Nutrient File. Food ID 1144.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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