Whole Foods Market is a popular grocery store chain that offers a variety of fresh, organic produce and prepared foods. One of their popular deli items is the curry chicken salad. For those watching their carb intake, knowing the carb count of this salad can help with meal planning.
What is in Whole Foods curry chicken salad?
According to the Whole Foods website, the ingredients in the curry chicken salad are:
- Chicken breast
- Mayonnaise
- Celery
- Onion
- Curry powder
- Raisins
- Almonds
So the main components are chicken, mayonnaise, and a mix of vegetables and spices. There are also small amounts of raisins and almonds.
Nutrition Facts for Whole Foods Curry Chicken Salad
The nutrition label on Whole Foods website provides the following nutrition facts for a 4 oz serving of their curry chicken salad:
| Nutrient | Amount |
|---|---|
| Calories | 360 |
| Total Fat | 26g |
| Saturated Fat | 4g |
| Trans Fat | 0g |
| Cholesterol | 80mg |
| Sodium | 440mg |
| Total Carbohydrates | 12g |
| Dietary Fiber | 2g |
| Sugars | 6g |
| Protein | 22g |
So a 4 oz serving contains 360 calories, 26g fat, 12g total carbohydrates, 2g fiber, and 6g sugars.
Calculating Net Carbs
To calculate the net carbs, we take the total carbs and subtract fiber:
Total Carbs: 12g
Fiber: 2g
Net Carbs: 10g
So the net carbs per serving come out to 10g.
Typical Serving Size of Chicken Salad
While the label lists the nutrition facts per 4 oz serving, most people tend to eat larger serving sizes of chicken salad.
A more typical serving size is about 1 cup or 8 oz.
If we double the numbers for an 8 oz serving, that comes out to:
- Total Carbs: 24g
- Fiber: 4g
- Net Carbs: 20g
So for a full 1 cup serving, you’re looking at approximately 20g net carbs.
Low Carb Diet Guidelines
Here are some typical guidelines for low carb and keto diets:
- Low Carb Diet: Less than 130g carbs per day
- Moderate Carb Diet: 130-225g carbs per day
- Keto Diet: Less than 50g net carbs per day
So a 1 cup serving of Whole Foods curry chicken salad contains about 20g net carbs.
For someone following a standard low carb diet of around 130g daily carbs, this fits easily into their daily allotment.
However, for someone strictly following a keto diet, 1 cup would provide nearly half their daily 50g net carb allowance. So they may want to eat a smaller portion.
Ways to Make it Lower Carb
Here are some simple ways to reduce the carbs in Whole Foods curry chicken salad:
- Eat a smaller portion size of 4-6 oz
- Skip the raisins which provide some extra sugars
- Use a lower carb mayo or yogurt based dressing instead of regular mayonnaise
- Add more non-starchy veggies like chopped cucumber, bell pepper, or avocado
- Eat it over a bed of lettuce rather than bread to avoid the carbs from bread
Making some simple substitutions or eating it in a salad rather than a sandwich can help cut the carbs by a few grams.
Caveats
A few caveats to keep in mind:
- Nutrition labels are estimates and carb counts can vary slightly
- Ingredients may vary by location
- Serving sizes will vary based on your container size and portioning
For the most accurate results, check labels in store for the specific variety you purchase.
Conclusion
To summarize:
- A 4 oz serving of Whole Foods curry chicken salad has 12g total carbs and 10g net carbs
- A typical 1 cup serving has about 20g net carbs
- This fits into a standard low carb diet but may be high for a strict keto diet
- You can reduce net carbs by using lower carb dressings, skipping raisins, eating smaller portions, or making it into a salad
So the exact carb count can vary, but a 1 cup serving of Whole Foods curry chicken salad will provide around 20g net carbs. Keep this in mind for your low carb or keto meal planning. Monitor your serving sizes and use some low carb swaps to fit it into your daily carbohydrate targets.