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Mix the dressing
In a bowl combine together vinegar, salt, pepper, mustard, and lemon juice. Mix well.
Shredded chicken salad
Shredded chicken salad has 123.1 calories per serving (1 Small Cup) — that's 116.3 calories per 100g. It provides 11.5g protein, 5.3g carbs, and 6.2g fat. With a low glycemic index (GI: 38), this recipe is suitable for weight loss, diabetes management, heart health and more. The 2.3g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Shredded chicken salad in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories123.1 kcal
- Carbs5.3 g (21.3 kcal)
- Protein11.5 g (45.9 kcal)
- Fats6.2 g (55.9 kcal)
Nutrition Label
Shredded chicken salad
- Serving Size1 Small Cup (100 g)
- Calories123.1 kcal
- Carbs5.3 g
- Fiber2.3 g
- Sugar1.6 g
- Protein11.5 g
- Fat6.2 g
- Saturated fat1.2 g
- Mono unsaturated fat3.0 g
- Poly unsaturated fat1.2 g
- Cholesterol35.3 mg
- Sodium475.8 mg
Nutrition per 100g
- Calories116.3 kcal
- Carbs5.0 g
- Fiber2.2 g
- Sugar1.5 g
- Protein10.8 g
- Fat5.9 g
- Cholesterol33.3 mg
- Sodium449.5 mg
1 serving = 105.8g
Cooking time: 10 minutes
Serves: 3 persons
Ingredients
Chicken
100 Grams
Peanuts
25 Grams
Vinegar
1 Tea Spoon
Mustard
1 Tea Spoon
Lettuce
50 Grams
Tomato ripe local
50 Grams
Lemon juice
1 Tea Spoon
Coriander leaves
20 Grams
Onion small
50 Grams
Salt
0.5 Tea Spoon
Black pepper powder
1 Tea Spoon
Instructions
1
2
Roast the chicken
In a non-stick pan lightly roast the chicken breasts, without any oil. Meanwhile, chop the tomatoes and onions. Shred the lettuce and coriander. Dry roast the peanuts on a pan.
3
Mixing
Once done, allow it to cool. In a mixing bowl, mix together all the veggies and the chicken. Pour the prepared dressing and toss well. Check for seasoning.
4
Serve it
Top with crushed roasted peanuts and serve immediately.
Glycemic Index
38 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Shredded chicken salad | Boiled peanut chaat | Ninnannu Churattiya Chaattu | Paruppu Nilakkadali Saat |
|---|---|---|---|---|
| Calories | 123.1 kcal | 159.8 kcal | 159.8 kcal | 159.8 kcal |
| Carbs | 5.3 g | 6.9 g | 6.9 g | 6.9 g |
| Protein | 11.5 g | 6.2 g | 6.2 g | 6.2 g |
| Fat | 6.2 g | 11.9 g | 11.9 g | 11.9 g |
| Fiber | 2.3 g | 2.5 g | 2.5 g | 2.5 g |
| Sugar | 1.6 g | 2 g | 2 g | 2 g |
| Sodium | 475.8 mg | 193.4 mg | 193.4 mg | 193.4 mg |
| Cholesterol | 35.3 mg | 0 mg | 0 mg | 0 mg |
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Health Goals Suitability
Weight Loss
At just 123.1 kcal per serving, this is an excellent choice for weight management. With 11.5g protein, it supports lean muscle while cutting kcal. The low-calorie vegetables keep the energy density low.
Diabetes
With a low glycemic index of 38, this recipe supports stable blood sugar levels. The 2.3g fiber further slows glucose absorption. The protein content (11.5g) helps prevent blood sugar spikes.
Muscle Gain
Contains 11.5g protein per serving — a moderate amount. Pair with paneer or curd or a bowl of dal to boost protein intake for muscle gain.
Heart Health
Low cholesterol (35.3mg) and low saturated fat (1.2g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health.
PCOS
Low GI (38) with 2.3g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. Adequate protein (11.5g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~105.8g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~105.8g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~105.8g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~105.8g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Shredded chicken salad stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (246.2-369.2 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Shredded chicken salad contains 123.1 kcal (11.5g protein, 5.3g carbs, 6.2g fat). That's 116.3 kcal per 100g. You can track exact portions in the Hint app.
At just 123.1 kcal per serving, this is an excellent choice for weight management. With 11.5g protein, it supports lean muscle while cutting kcal. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 38, this recipe supports stable blood sugar levels. The 2.3g fiber further slows glucose absorption. The protein content (11.5g) helps prevent blood sugar spikes. The glycemic index is 38 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Shredded chicken salad has 11.5g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Shredded chicken salad is light enough for dinner at 123.1 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Shredded chicken salad already has good protein (11.5g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Low GI (38) with 2.3g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Scientific References
Higher protein intake increases satiety and reduces overall calorie consumption
Leidy HJ et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition.
DOI: 10.3945/ajcn.114.084038Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439
