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

Tuna salad has 16.0 g of protein and 187 calories, while chicken salad has 11.6 g of protein and 200 calories. Tuna salad is higher in protein and lower in calories.

Tuna salad and chicken salad are popular choices for salads, each offering unique nutritional benefits. This comparison highlights their differences in calories, protein, and other key nutrients.

What Is the Difference Between Tuna Salad and Chicken Salad?

Tuna salad typically consists of canned tuna mixed with mayonnaise, vegetables, and seasonings. It is often served as a sandwich filling or on its own. Chicken salad is made from cooked chicken, often combined with mayonnaise, celery, and other ingredients. It can be served as a sandwich filling or as a standalone dish.

Tuna Salad vs Chicken Salad: Nutrition Side by Side

Below is a side-by-side comparison of tuna salad and chicken salad, showcasing their nutritional values.

Nutrient (per 100 g)	Tuna salad	Chicken salad
Calories	187 kcal	200 kcal
Protein	16.0 g	11.6 g
Carbs	9.4 g	7.4 g
Sugar	1 g	1 g
Fat	9.3 g	13.5 g
Fiber	0 g	0 g
Sodium	402 mg	653 mg

Which Is Better, Tuna Salad or Chicken Salad?

For weight loss: Tuna salad contains 187 calories, while chicken salad has 200 calories. For those focused on calorie intake, tuna salad is the better option.

For muscle and protein: Tuna salad provides 16.0 g of protein compared to chicken salad's 11.6 g. Therefore, tuna salad is superior for protein content.

For low-carb or low-sugar: Tuna salad has 9.4 g of carbs and 1 g of sugar, while chicken salad has 7.4 g of carbs and 1 g of sugar. Chicken salad is lower in carbs.

How to Track Tuna salad and Chicken salad Accurately

It's easy to misjudge portion sizes and macronutrient content in salads, which can lead to unintended calorie intake. 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, not medical advice. Always consult a healthcare professional for dietary recommendations. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which salad has more protein?

Tuna salad has 16.0 g of protein, while chicken salad has 11.6 g of protein. Therefore, tuna salad has more protein.

Which salad has fewer calories?

Tuna salad contains 187 calories, while chicken salad has 200 calories. Thus, tuna salad has fewer calories.

How much fat is in chicken salad?

Chicken salad contains 13.5 g of fat per 100 g.

What is the sodium content in tuna salad?

Tuna salad has 402 mg of sodium per 100 g.

What is the sugar content in both salads?

Both tuna salad and chicken salad contain 1 g of sugar per 100 g.

How many carbs are in tuna salad?

Tuna salad contains 9.4 g of carbs per 100 g.

Key Takeaways

• Tuna salad has 187 calories per 100 g.
• Chicken salad has 200 calories per 100 g.
• Tuna salad contains 16.0 g of protein.
• Chicken salad contains 11.6 g of protein.
• Tuna salad has 9.3 g of fat.
• Chicken salad has 13.5 g of fat.