Grilled chicken salad: calories and protein.
A chicken salad is one of the most protein-dense meals you can make, and the dressing decides most of what else is in it. Here is a typical bowl, ingredient by ingredient.
2 min read
01 / The numbers
How much is in one bowl?
150 g of grilled chicken breast on mixed leaves with cherry tomatoes, cucumber and 30 g of feta, dressed with a tablespoon of olive oil and lemon juice, comes to 489 calories and 53 g of protein. The chicken is 248 calories and 47 g of that protein.
| Amount | Calories | Protein | Carbs | Fat | |
|---|---|---|---|---|---|
| Grilled chicken breast | 150 g | 248 | 46 g | 0 g | 5 g |
| Mixed salad leaves | 80 g | 12 | 1 g | 2 g | 0 g |
| Cherry tomatoes | 80 g | 14 | 1 g | 3 g | 0 g |
| Cucumber | 80 g | 12 | 1 g | 3 g | 0 g |
| Feta | 30 g | 80 | 4 g | 1 g | 6 g |
| Olive oil | 1 tbsp | 121 | 0 g | 0 g | 14 g |
| Lemon juice | 1 tbsp | 3 | 0 g | 1 g | 0 g |
| Total | 489 | 53 g | 11 g | 26 g |
Calculated from USDA FoodData Central values, the reference GymTribe's food catalog uses. Rows are rounded, so they may not add up exactly, and brands and portion sizes change the real number.
02 / What changes it
What changes the number.
- The dressing. A tablespoon of olive oil is 121 calories, a quarter of the bowl. Two tablespoons, common in restaurant salads, add another 121.
- How much chicken. Grilled chicken breast is 165 calories and 31 g of protein per 100 g.
- Cheese. 30 g of feta is 80 calories and 4 g of protein; leaving it out makes the bowl about 410 calories.
- Avocado. 50 g of avocado adds 80 calories and 7 g of fat.
03 / Logging it
How to log it.
This dish is not in GymTribe's food catalog, so log it with a photo in the AI calorie counter and check each portion before saving, or add the ingredients by hand with their amounts. For a chicken dish in the catalog, see grilled chicken with rice.
Keep it simple
Measure the dressing.
The leaves barely count; the oil, cheese and chicken make up nearly all of the number. These numbers are estimates from USDA FoodData Central values, not medical or clinical nutrition advice.
