⏱ 20 min total

Asian Chicken Salad

Name: Asian Chicken Salad
Prep time: 20 min
Total time: 20 min
Yield: 1 serving
Ingredients: ¼ tbsp Ginger root; ¾ cup, chopped Cabbage; ½ cup, whole Snow peas; ¼ medium Cucumber; ¾ medium Scallions; ⅛ cup Cilantro; ½ tbsp Canola oil; ¼ tbsp Sesame oil; ½ tbsp Rice wine vinegar; 1 tbsp Tamari soy sauce; ¼ tbsp Dijon mustard; ¼ tsp Crushed red pepper flakes; ½ cup Canned chicken

Per 1 serving · 305 g · 13 ingredients

Calories

340

17%
of a 2,000 cal day

Protein
30g
36% of calories
Carbs
11g
13% of calories
Fat
19g
51% of calories

Portion

✓ Protein-dense

At a glance

One serving of Asian Chicken Salad (305 g) has 340 calories, with 30 g of protein, 11 g of carbohydrates and 19 g of fat. Most of its energy comes from fat (51% of calories). It is high in protein (61% DV), Vitamin C (53% DV) and Vitamin K (79% DV). Keep an eye on sodium, which provides 70% of the daily value.

Per 100 g

111cal

low energy density

Protein per 100 cal

8.9g

Net carbs

carbs minus fiber

Fiber

3.5g

4.7 g sugar

High in

20%+ of the daily value

Protein61%
Vitamin C53%
Vitamin K79%
Niacin23%
Vitamin B631%
Vitamin B1243%

Good source of

10–19% of the daily value

Dietary fiber13%
Vitamin A10%
Vitamin E15%
Thiamine10%
Riboflavin (B2)14%
Folate (B9)16%

Watch

20%+ of the daily value

Sodium70%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 min

1
Grate and peel the ginger. Chop the cabbage into 1-inch pieces. Slice the peas diagonally into 1-inch pieces. Seed and cut the cucumber lengthwise into quarters, then into 1/2-inch pieces. Finely chop the scallions and cilantro.
2
Whisk together the ginger, vegetable oil, sesame oil, rice wine vinegar, soy sauce, Dijon mustard, and red pepper flakes to make the vinaigrette.
3
In a large bowl, toss the cabbage, peas, cucumber, scallions, cilantro, and canned chicken with the vinaigrette until well combined.

Vitamins & minerals

Amounts for 1 serving (305 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	89 μg	10%
Vitamin C	48 mg	53%
Vitamin D	0.1 μg	1%
Vitamin E	2 mg	15%
Vitamin K	95 μg	79%
Thiamine	0.1 mg	10%
Riboflavin (B2)	0.2 mg	14%
Niacin	4 mg	23%
Vitamin B6	0.4 mg	31%
Folate (B9)	63 μg	16%
Vitamin B12	1 μg	43%
Pantothenic acid	1 mg	12%
Choline	100 mg	18%

Minerals

Nutrient	Amount	% Daily Value
Calcium	78 mg	8%
Iron	3 mg	39%
Potassium	493 mg	10%
Magnesium	54 mg	13%
Phosphorus	235 mg	34%
Zinc	3 mg	27%
Copper	0.2 mg	17%
Manganese	0.4 mg	16%
Selenium	21 μg	38%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0.2 g	—
Alpha carotene	41 μg	—
Arginine	0.2 g	—
Aspartic acid	0.4 g	—
Beta carotene	388 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0.2 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	1 g	—
Glycine	0.2 g	—
Histidine	0 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0 g	—
Leucine	0.2 g	—
Lycopene	0 μg	—
Lysine	0.2 g	—
Maltose	0 g	—
Methionine	0 g	—
Monounsaturated fats	10 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	5 g	—
Proline	0.2 g	—
Retinol	54 μg	—
Serine	0.2 g	—
Starch	0 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0.4 g	—
Total omega 6	1 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 340 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

65min
Walking (3.5 mph)
41min
Cycling (moderate)
28min
Running (6 mph)
48min
Swimming laps

Common questions

How many calories are in Asian Chicken Salad?

One serving of Asian Chicken Salad (1 serving) has 340 calories, which works out to 111 calories per 100 g. That is about 17% of a 2,000-calorie day.

Is Asian Chicken Salad high in protein?

Yes. It has 30 g of protein per serving, and 36% of its calories come from protein (8.9 g of protein per 100 calories).

Is Asian Chicken Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 13% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Asian Chicken Salad?

1607 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Asian Chicken Salad?

4.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (305 g)

Calories340

% Daily Value*

Total fat 19g	25%
Saturated fat 3.3g	16%
Trans fat 0.1g
Cholesterol 51mg	17%
Sodium 1,607mg	70%
Total carbohydrate 11g	4%
Dietary fiber 3.5g	13%
Total sugars 4.7g
Protein 30g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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