Chicken salad roll

Lunch

Item Rating: 68/100

1 serving (150 grams) contains 300 calories, 20.0 grams of protein, 10.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		473.2
% Daily Value*
Total Fat		15.8 g	20%
	Saturated Fat	4.7 g	23%
	Polyunsaturated Fat	0 g
Cholesterol		63.1 mg	21%
Sodium		946.4 mg	41%
Total Carbohydrates		47.3 g	17%
	Dietary Fiber	3.2 g	11%
	Sugars	6.3 g
protein		31.5 g	63%
Vitamin D		0 mcg	0%
Calcium		63.1 mg	4%
Iron		3.2 mg	17%
Potassium		394.3 mg	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 142 cal (31.1%)

Protein: 126 cal (27.5%)

Carbs: 189 cal (41.4%)

About Chicken salad roll

The chicken salad roll is a versatile dish commonly found in Western cuisine but with adaptations in various global diets. It typically consists of cooked chicken combined with ingredients like mayonnaise, celery, and seasoning, wrapped in a tortilla, bread roll, or lettuce leaf for a low-carb option. This dish provides a balanced mix of protein, fats, and minimal carbohydrates, making it an excellent meal or snack choice. A standard chicken salad roll (approximately 200g) contains roughly 300-400 calories, 20-25g of protein, 10-15g of fat (depending on the dressing), and 20-30g of carbohydrates if a bread-based wrap is used. Its nutrient content can be tailored by altering ingredients, offering considerable versatility and widespread appeal.

Health Benefits

• High in protein (20-25g per serving), which supports muscle repair and growth.
• Contains B vitamins, such as niacin (B3) and vitamin B6, from chicken, which assist in energy metabolism and brain health.
• Offers selenium and phosphorus from chicken, crucial for immune function and maintaining strong bones.
• Can be a moderate source of fiber if whole grain wraps or additional vegetables, such as lettuce or spinach, are included.
• Provides healthy unsaturated fats if olive oil-based dressings are used as a substitute for mayonnaise.

Dietary Considerations

Allergens: Contains gluten (if using bread or wraps), eggs (if using mayonnaise), dairy (possible in some recipes)

Suitable for: Low-carb diets (if wrapped in lettuce), high-protein diets, gluten-free diets (if using gluten-free wraps or buns)

Not suitable for: Vegan diets, egg-free diets (if using traditional mayonnaise), celiac disease (if not using gluten-free wraps)

Selection and Storage

Store chicken salad rolls in an airtight container in the refrigerator and consume within 24 hours for optimal freshness. Keep dressing separate if possible to prevent sogginess.

Common Questions About Chicken salad roll Nutrition

How much protein is in a chicken salad roll?

A chicken salad roll typically contains around 15-20 grams of protein per serving, depending on the ingredients used. This makes it a good source of protein, especially for those looking to increase their intake for muscle repair and growth.

Is a chicken salad roll suitable for a keto diet?

A chicken salad roll may not be ideal for a keto diet due to the presence of a high-carb bread or wrap. To make it keto-friendly, opt for a lettuce wrap or other low-carb alternatives instead of traditional bread.

Are there any health benefits to eating a chicken salad roll?

Chicken salad rolls can be a healthy choice as they offer lean protein from chicken and vitamins from added vegetables like lettuce, celery, or carrots. However, the health benefits may vary depending on the type of dressing used, so choosing a yogurt-based or light dressing is recommended to reduce saturated fat.

What is the recommended serving size for a chicken salad roll?

A typical serving size for a chicken salad roll is one roll, which usually ranges from 250-350 calories. It serves as a balanced lunch or snack, but portion control is important if consuming rolls with more calorie-dense or creamy ingredients.

How does a chicken salad roll compare to a tuna salad roll?

Chicken salad rolls tend to be slightly lower in omega-3 fatty acids compared to tuna salad rolls but are higher in protein and lower in mercury risk. Both can be healthy choices, but tuna is often preferred for heart health benefits due to its omega-3 content.

Data Sources & Scientific References