Salads, by nature, are supposed to be healthy, right? Many times they are, like a side house salad of lettuce, tomato and cucumber with light vinaigrette meant to compliment a meal. Yet entrée salads can top 1000 calories and include a full day’s supply of fat and sodium! The mixed greens and vegetables aren’t to blame. And while the healthy plant fats (nuts, olives and avocado) can add significant calories, these are preferable to the real culprits* – bacon, cheese, dressing and fried toppings. Sugar can be hidden in there, too! In most cases, it’s the fat that pushes the calories up over a desirably-sized meal of around 600-800 calories.

Menu descriptions are a good indication of where you might find salad surprises. Words like crispy, creamy, glazed and savory are red flags to watch out for.  Portion sizes make a difference, too. While you might fill a bowl with 2 cups of salad at home, a dinner plate piled high could give you twice that much. Note that the quantity of dressing served on a salad is typically 2 fl. oz. and provides 150-200 calories of the below totals.

Let’s take a look at a few examples you might find nationally (from restaurant chains with over 1000 locations in the U.S.). In all cases only the grilled meat option is discussed, as breaded and fried proteins are just a no-no.  Notable high values are underlined. *Can you find these culprits and others below? 

Asian-Inspired Chicken Salad

Greens tossed in a sweet vinaigrette and topped with crispy noodles, toasted almonds and grilled chicken.

1290 calories, 85 gm Fat (59% cals), 2300 mg sodium, 52 gm sugar

Southwestern, BBQ, or Santa Fe Salad

w/ steak — mixed greens, sirloin w/ chimichurri, corn & black bean salsa, cheddar cheese and tortilla strips w/ creamy cilantro ranch dressing.

990 calories, 64 gm fat (58% cals), 2970 mg sodium, 8 gm sugar

w/ chicken (deluxe) – grilled BBQ chicken, romaine and kale, green onion, tomato, black beans and corn, cucumber, red onion, cilantro, cheddar cheese, avocado, bacon and tortilla strips, tossed in BBQ ranch dressing and topped with onion strings.

910 calories, 48 gm fat (47% cals), 2390 mg sodium, 24 gm sugar

w/ chicken (simple) – grilled chicken, pico de gallo, avocado, cilantro, tortilla strips w/ ranch & Santa Fe sauce.

630 calories, 44 gm fat (62% cals), 1680 mg sodium, 8 gm sugar

Specialty Salads

Crispy pecan-crusted chicken breast, romaine and kale, celery, dried sweet cranberries, orange slices, glazed pecans, blue cheese, tossed in balsamic vinaigrette.

1220 Calories, 84 gm fat (62% cals) 1770 mg sodium, 52 gm sugar

Grilled chicken, mixed greens, jalapeno cornbread croutons, tomatoes, cheddar cheese, bacon and green onions w/ ranch dressing.

1090 calories, 70 gm Fat (58% cals), 2620 mg sodium, 17 gm sugar

Grilled chicken, pineapple, mandarin oranges, dried cranberries, diced red bell peppers, chopped green onions, cilantro & sesame seeds w/ a honey-lime dressing.

710 calories, 27 gm fat (34% cals), 1140 mg sodium, 70 gm sugar

How to get a healthier salad:

• Ask to hold, substitute or go light on the items in red above.
• Request a lunch portion of the salad (if offered on menu).
• Often, just adding a lean protein and beans or other complex carbohydrate to a house salad will make it suitable as a balanced meal.
• Ask for dressings on the side so you can control how much you use.
• Ditch the dressing and opt for oil and vinegar to pare down the sodium by half!

*Culprits listed in order of appearance are: sweet vinaigrette, crispy noodles, cheddar cheese, tortilla strips, cheddar cheese, creamy cilantro ranch dressing, BBQ, cheddar cheese, bacon, tortilla strips, BBQ ranch dressing, onion strings, tortilla strips, ranch, santa fe sauce, dried sweet cranberries, glazed pecans, blue cheese, balsamic vinaigrette, cornbread croutons, cheddar cheese, bacon, ranch dressing, dried cranberries, honey-lime dressing.