How Many Calories Are in a Chicken Salad Sandwich?

Chicken salad sandwiches are a delicious and versatile lunchtime favorite. But since this sandwich has chicken mayonnaise, bread, and other things in it, you might be curious about how many calories it has. I’ll break down the number of calories and show you how to make healthy changes to your chicken salad sandwich in this in-depth article. Thanks for reading!

Understanding the Components of a Chicken Salad Sandwich

Before we can figure out how many calories are in a chicken salad sandwich, we need to know what’s in it. There are three main elements .

The Chicken

This is the protein base of the sandwich. A 4-ounce cooked serving of skinless, boneless chicken breast has about 165 calories, making it the leanest choice. More fat and calories will be added if you use dark meat chicken or fried chicken.

The Mayonnaise

Mayonnaise can really ramp up the calories, with around 100 calories and 11 grams of fat per tablespoon. Light mayo has half the calories of regular mayo. Greek yogurt and avocado make healthy, lower-calorie substitutes.

The Bread

Two slices of white bread have 140-200 calories. Whole wheat bread has a similar calorie count but more nutrients. Artisan breads tend to be higher in calories.

Estimating the Calorie Count of Your Sandwich

With all those components in mind, we can estimate the calorie count of a typical chicken salad sandwich:

• 4 ounces chicken salad (chicken + mayo): 300 calories
• 2 slices of white bread: 170 calories
• Total calories: 470 calories

This is just a rough estimate. The actual amount can range from 400 to 800 calories based on your specific ingredients and portions.

To get a more accurate number, I recommend:

• Weighing ingredients instead of estimating
• Using a calorie tracking app
• Carefully reading nutrition labels

Making the chicken salad yourself allows you to control the ingredients and calories.

Tips for Lightening Up Your Chicken Salad Sandwich

If you’re looking to slim down your sandwich, here are some easy tweaks:

• Use chicken breast and limit to 4 ounces
• Choose light mayo or substitute Greek yogurt
• Use whole wheat bread instead of white
• Load up on veggies like celery, onion, peppers
• Avoid nuts, grapes, and other high-calorie add-ins
• Use just 1 slice of bread for an open-faced sandwich
• Opt for mustard instead of mayo if you can give up the creamy factor

With smart substitutions, you can shave off calories and still enjoy the classic chicken salad flavor.

Answering Your FAQs on Chicken Salad Sandwiches

I’m sure you have more questions about how many calories are in these sandwiches, so let me answer some of the most common ones:

Is chicken salad actually healthy?

It can be, if you make it right! Using light mayo, chicken breast, whole grains, and veggies makes it a lean protein choice.

What’s the difference in calories between white and wheat bread?

Surprisingly, not much – usually only 50 calories or so. But whole wheat gives you more nutrition.

How many calories in a restaurant chicken salad sandwich?

Much more than homemade! Around 600-1000 calories because restaurants use more mayo and bigger portions.

Can I use Greek yogurt instead of mayonnaise?

Absolutely! Non-fat plain Greek yogurt is a stellar lower-calorie sub for mayo.

Do the calories change for homemade vs. store-bought chicken salad?

Yes, store-bought has more mayo and add-ins, hiking up the calories. Make it yourself for less.

How long does chicken salad last in the fridge?

3-4 days in an airtight container. Follow food safety guidelines to avoid bacteria!

Putting Chicken Salad Sandwiches on Your Menu