Chicken salad is a popular lunch food that is usually slathered between two slices of bread. It is available in grocery stores, delicatessens, fast food restaurants and casual sit-down restaurants. Many cooks make homemade chicken salad. This food is commonly enjoyed by both adults and children. Understanding its nutritional value will help you plan a healthy diet containing the nutrients you need.
Healthy Ingredients
Healthy ingredients often found in chicken salad include chicken breast, celery and onion. Spices, such as mustard seed, garlic, turmeric, pepper and celery seed, are often added. These spices offer potent antioxidants, molecules that work in the body to fight the damaging effects of the unhealthy foods you eat and the chemicals you breathe. A tablespoon of diced pickles -- a vegetable with added sodium -- can add flavor and a bit of nutritional value as long as it is not consumed in excess.
Unhealthy Ingredients
Many commercial chicken salad mixes use dark meat chicken, which is not as healthy as its white meat counterpart. Mayonnaise, egg, salt and sugar may be added to both commercial and homemade versions. Store-bought chicken salad may contain soybean oil, preservatives and artificial flavors and colors, which can dampen any health benefits obtained from this dish.
Nutritional Breakdown
The Daily Plate provides nutritional information for ordinary chicken salad and states that a 3-oz. serving contains 158 calories, which is 8 percent of the calories that an adult on a typical 2,000-calorie diet should consume per day. This food contains 9 grams of fat, which is 14 percent of the typical daily limit, and no saturated fat. Chicken salad contains 11 percent of the daily cholesterol limit, and 19 percent of daily protein. A serving of chicken salad also contains 11 grams of carbohydrates and 10 percent of the daily sodium limit. This food can be part of a healthy diet for an adult or a child. Optimally, a small child should eat a half-size serving of chicken salad on one slice of bread.
To Improve Nutritional Content
If you wish to improve the nutritional content of your homemade chicken salad, use only chicken breast meat -- not dark meat -- and avoid egg. Use fat-free or low-fat mayonnaise and add lots of celery and red onion. Sliced grapes, dried cranberries or small pieces of green apple add nutrients and flavor. Pecans or walnuts can be added if calories are not a concern. Eliminate salt and sugar from your recipe and add your choice of healthy herbs and spices.
Healthy Pairings
To make a healthy chicken salad sandwich, use a whole-grain bread, wrap or pita. Add a slice of romaine lettuce and tomato if desired. Pairing this food with slices of raw carrots, peppers and cucumbers, a cup of skim milk and a serving of strawberries adds nutritional punch and makes a good substitute for potato chips and soda.
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