Know what’s on your plate

Chicken salad sandwich

Calories & nutrition facts

white bread

172
calorieskcal per 100 g
Protein11 g
Carbs23 g
Fat4.9 g

Nutrition facts

Per 100 g% DV
  • Calories 172 kcal —
  • Protein 11 g 21%
  • Carbohydrate 23 g 8%
  • Fat 4.9 g 6%
  • Saturated fat 1.2 g 6%
  • Fibre 1.4 g 5%
  • Sugars 2.1 g —
  • Sodium 235 mg 10%

Vitamins & minerals

Per 100 g% DV

Vitamins

  • Vitamin A 37 µg 4%
  • Vitamin C 3 mg 3%
  • Vitamin D 0.3 µg 2%
  • Vitamin E 1.2 mg 8%
  • Thiamin (B1) 0.15 mg 13%
  • Riboflavin (B2) 0.08 mg 6%
  • Niacin (B3) 3.2 mg 20%
  • Pantothenic acid (B5) 0.61 mg 12%
  • Vitamin B6 0.14 mg 8%
  • Biotin (B7) 1.3 µg 4%
  • Folate (B9) 22 µg 6%

Minerals

  • Calcium 91 mg 7%
  • Iron 0.99 mg 6%
  • Magnesium 20 mg 5%
  • Phosphorus 105 mg 8%
  • Potassium 196 mg 4%
  • Zinc 0.8 mg 7%
  • Copper 0.1 mg 11%
  • Manganese 0.27 mg 12%
  • Selenium 7 µg 13%
  • Iodine 4 µg 3%

Questions about Chicken salad sandwich

How do you stop a chicken salad sandwich going soggy?

Pat the chicken and lettuce dry, and scrape the seeds from a juicy tomato before adding it. A thin layer of butter or mayonnaise on the bread helps keep the moisture from soaking in; add the filling just before eating if you can.

Can you make a chicken salad sandwich with leftover roast chicken?

Yes. Chill leftover chicken within 1–2 hours of cooking, keep it in the fridge and use it within 2 days; shred or slice it cold for the sandwich.

How should you keep a chicken salad sandwich fresh for lunch?

Keep it in the fridge until you leave, then carry it in an insulated cool bag with a frozen ice pack. The Food Standards Agency advises keeping chilled food below 5°C.

What salad goes well in a chicken sandwich?

Crisp lettuce, cucumber and tomato are the familiar choices, with mayonnaise or salad cream to bind the chicken. Spring onion or a little finely chopped red onion adds bite; keep wet ingredients modest if making it ahead.

Which bread works best for a chicken salad sandwich?

Soft sliced bread makes an easy packed sandwich, while a crusty roll stands up better to a generous filling. Wholemeal or seeded bread gives a nuttier flavour; spread right to the edges to help seal in the filling.

Can you freeze a chicken salad sandwich?

It is better not to: lettuce and cucumber turn limp when thawed, and mayonnaise can separate. Freeze cooked chicken on its own, thaw it in the fridge, then make the sandwich with fresh salad.

Source: CoFID (UK) 11-964 · per 100 g · carbohydrate per EU label, fibre excluded