Chicken Salad Calories

Chicken Salad Calories: How Many Are You Really Consuming?

Chicken salad is a go-to meal for many people trying to stay on track with their nutrition goals. It's nutritious, protein-packed, and can be loaded with fresh veggies and wholesome ingredients. But how many calories are truly hiding in your bowl of chicken salad?

Breaking Down Chicken Salad Calories

The caloric content of chicken salad depends on the ingredients used and the portion size. On average:

• Classic chicken salad (with mayo): Contains around 290-400 calories per 1-cup serving (about 220 grams). Rich in fats from the mayo, this version adds both flavor and calories.
• Greek yogurt chicken salad: A lighter alternative, offering approximately 150-200 calories per 1-cup serving. This swap reduces fat while keeping the protein high.
• Add-ons to keep in mind: Ingredients like nuts, dried fruit, and creamy dressings can quickly increase the calorie count. For example, 1 tablespoon of almonds adds 50 calories, while 1 tablespoon of dried cranberries adds about 25 calories.

Why Portion Control Matters

Chicken salad may seem healthy, but oversized portions can throw off your daily calorie goals. Measuring out servings and keeping an eye on high-calorie ingredients can help maintain calorie balance.

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