Chicken Salad vs Cobb Salad: Calories and Nutrition Compared (2026)

Cobb salad is lower in calories at 93, while Chicken salad has 200 calories. Chicken salad is slightly higher in protein with 11.6 g compared to Cobb salad's 11.3 g.

When comparing Chicken salad and Cobb salad, both offer unique nutritional benefits. Understanding their differences can help you make informed dietary choices.

What Is the Difference Between Chicken Salad and Cobb Salad?

Chicken salad is a dish made primarily from chopped chicken, often mixed with mayonnaise and other ingredients. It is typically served cold and can include various vegetables and seasonings. Cobb salad is a traditional American salad featuring chopped salad greens, tomatoes, bacon, chicken, hard-boiled eggs, avocado, and blue cheese. It is usually served with a vinaigrette dressing.

Chicken Salad vs Cobb Salad: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional values of Chicken salad and Cobb salad.

Nutrient (per 100 g)	Chicken salad	Cobb salad
Calories	200 kcal	93 kcal
Protein	11.6 g	11.3 g
Carbs	7.4 g	2.6 g
Sugar	1 g	1.1 g
Fat	13.5 g	4.3 g
Fiber	0 g	1.2 g
Sodium	653 mg	159 mg

Which Is Better, Chicken Salad or Cobb Salad?

For weight loss: Cobb salad contains fewer calories at 93, compared to Chicken salad's 200 calories.

For muscle and protein: Chicken salad has a slightly higher protein content at 11.6 g, while Cobb salad has 11.3 g.

For low-carb or low-sugar: Cobb salad has lower carbohydrates at 2.6 g and slightly higher sugar at 1.1 g, compared to Chicken salad's 7.4 g carbs and 1 g sugar.

How to Track Chicken salad and Cobb salad Accurately

It's easy to misjudge portion sizes and macros in salads, which can lead to unexpected calorie intakes. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. This comparison focuses on the nutritional content per 100 g of each salad. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which salad has more protein?

Chicken salad has 11.6 g of protein, while Cobb salad has 11.3 g.

Which salad has fewer calories?

Cobb salad has 93 calories, compared to Chicken salad's 200 calories.

What are the carbohydrate contents of each salad?

Chicken salad contains 7.4 g of carbohydrates, while Cobb salad has 2.6 g.

How much fat is in each salad?

Chicken salad has 13.5 g of fat, whereas Cobb salad contains 4.3 g.

What is the sodium content in both salads?

Chicken salad has 653 mg of sodium, while Cobb salad has 159 mg.

What is the sugar content in each salad?

Chicken salad has 1 g of sugar, and Cobb salad has 1.1 g.

Key Takeaways

• Chicken salad: 200 calories, 11.6 g protein, 7.4 g carbs.
• Cobb salad: 93 calories, 11.3 g protein, 2.6 g carbs.
• Chicken salad has 13.5 g of fat, Cobb salad has 4.3 g.
• Sodium: Chicken salad has 653 mg, Cobb salad has 159 mg.
• Sugar: Chicken salad has 1 g, Cobb salad has 1.1 g.
• Cobb salad is lower in calories and carbs.