Skip to Content

How many carbs are in Whole Foods curry chicken salad?

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.


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.


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.