Chinese chicken salad

Lunch

Item Rating: 74/100

1 serving (200 grams) contains 350 calories, 20.0 grams of protein, 20.0 grams of fat, and 25.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		411.8
% Daily Value*
Total Fat		23.5 g	30%
	Saturated Fat	3.5 g	17%
	Polyunsaturated Fat	0 g
Cholesterol		47.1 mg	15%
Sodium		705.9 mg	30%
Total Carbohydrates		29.4 g	10%
	Dietary Fiber	3.5 g	12%
	Sugars	9.4 g
protein		23.5 g	47%
Vitamin D		0 mcg	0%
Calcium		58.8 mg	4%
Iron		1.8 mg	10%
Potassium		352.9 mg	7%

* 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: 211 cal (50.0%)

Protein: 94 cal (22.2%)

Carbs: 117 cal (27.8%)

About Chinese chicken salad

Chinese Chicken Salad is a flavorful dish often found in American-Chinese cuisine, blending shredded chicken, crisp lettuce, cabbage, carrots, cucumbers, and scallions, usually topped with crunchy wonton strips or almonds and a tangy sesame dressing. Its origins root in the fusion cuisine popularized in the United States, rather than traditional Chinese fare. Nutritionally, it is rich in lean protein from chicken, essential vitamins from fresh vegetables, and healthy fats from sesame oil in the dressing. Depending on preparation, it is a moderate-calorie meal packed with nutrients like Vitamin A, Vitamin C, and fiber, making it a balanced choice for many diets.

Health Benefits

• Provides lean protein from chicken, essential for muscle repair and maintenance.
• Cabbage and carrots are excellent sources of Vitamin C, which supports the immune system and skin health.
• Sesame oil in the dressing contains unsaturated fats, beneficial for heart health and reducing bad cholesterol levels.

Dietary Considerations

Allergens: Contains soy, sesame seeds, nuts (if almonds are used), gluten (if wonton strips are included)

Suitable for: High-protein diets, gluten-free (if made without wonton strips), low-carb

Not suitable for: Nut-free diets, vegan diets

Selection and Storage

Store salad ingredients separately from the dressing and crunchy toppings in an airtight container in the refrigerator for up to 3 days to maintain freshness.

Common Questions About Chinese chicken salad Nutrition

Is Chinese Chicken Salad high in protein?

Yes, Chinese Chicken Salad can be high in protein, depending on the portion of chicken used. For example, a serving containing 3 ounces of grilled chicken can provide around 24 grams of protein. The overall protein content will also vary based on additional ingredients and the portion size served.

Can I eat Chinese Chicken Salad on a keto diet?

Chinese Chicken Salad can be keto-friendly if it avoids high-carb ingredients like sugary dressings or crispy noodles. To make it keto-compliant, use a low-carb dressing and focus on ingredients like chicken, cabbage, and leafy greens.

What are the health benefits or concerns of eating Chinese Chicken Salad?

Chinese Chicken Salad offers health benefits like lean protein from chicken and vitamins A and C from vegetables like cabbage and carrots. However, some versions are high in calories, sugar, or sodium due to dressings and fried toppings. Opting for healthier dressing options and limiting fried ingredients can lessen these concerns.

What is the recommended portion size for Chinese Chicken Salad?

A typical portion size for Chinese Chicken Salad is around 1 to 1.5 cups, or about 200 to 300 grams. This provides a balanced meal in terms of calories, ranging from 250 to 400 calories depending on the ingredients and dressing used.

How does Chinese Chicken Salad compare to a Caesar Salad?

Chinese Chicken Salad typically contains leaner protein options like grilled chicken and is vegetable-heavy with ingredients like cabbage and carrots, while Caesar Salad focuses on romaine lettuce and topped with croutons and Parmesan cheese. A traditional Chinese Chicken Salad is lower in saturated fat but can be higher in sugar due to the dressing. Adjust ingredients for healthier versions of both.

Data Sources & Scientific References