When you think greens and salads, your immediate thought bubble is that you’re doing your body well and being healthy right? Although salads can be extremely healthy, it doesn’t mean that every salad you order is actually the healthiest option.
In fact, more often than not, when ordering salads from your favorite chain restaurant, you should never assume that they are nutritious just because you’re getting a bowl of greens with other “healthy” options. According to author of The Small Change Diet, Keri Gans, M.S., R.D.N. C.D.N, “In many instances they can be calorie bombs.” And here’s why:
First, most of these salads are overloaded with a ton of toppings. Many times, these salads have too much cheese, croutons, bacon bits, tortilla strips, and crispy noodles, all of these are extras that can pack on the carbs, sodium and calories, which then adds to belly fat. Author of Belly Fat for Dummies, Erin Palinksi-Wade, R.D., C.D.E., couldn’t agree more. She also shares that other healthy toppings like nuts, dried fruit and avocado can cause calories to add up when added in excess.
Secondly, many of the protein add-ons tend to be deep-fried. Food items like breaded crispy chicken strips, bacon and the like tend to have more oil than they should. And the breading has unnecessary fat and calories that could otherwise be avoided.
Another issue is that they tend to be overloaded with dressing. While the standard serving size for salad dressing is normally just two tablespoons, more often than not restaurants tend to leave these salads swimming in dressing, which means added sugar and salt too. Not to mention that that creamy dressings normally have higher amounts in saturated fats as well.
Lastly, many times the portions that most of these chain restaurants serve tend to be much bigger than necessary. With such large portions, it has more greens but it also means more meat, eggs, toppings and dressing, which also equals more calories, fat, sugar and carbs.
If you’re wondering which chain restaurant salads pack the worst nutritional punches when it comes to added calories, sodium, fat and sugar, see the list below.
1. Applebee’s Oriental Chicken Salad with Crispy Chicken
One of America’s favorite restaurants is Applebee’s, especially for the Oriental Chicken Salad with Crispy Chicken. While it’s known to be a “long-running favorite” for just how tasty it is, it doesn’t do your body any favors. It’s really more a meal of fried chicken than it is a salad, and the extra buttery breadstick doesn’t make it any better. It may sound crazy, but one order contains more calories than some people eat for an entire day.
Here’s the damage: 1,570 calories, 42 grams protein, 103 grams fat, 17 grams saturated fat, 126 grams carbs, 41 grams sugar, 1,610 milligrams sodium
2. Chili’s Quesadilla Explosion Salad
Considering that there’s a quesadilla as part of the contents of this salad, it should already be enough to warn customers that it’s not the healthiest choice. Considering quesadillas are filled with tons of cheese, while the rest of the salad has loads of chicken, creamy dressing and lots of other starchy foods, the amount of calories and fat seriously shouldn’t come as a shock.
Here’s the damage: 1,410 calories, 63 grams protein, 94 grams fat, 29 grams saturated fat, 82 grams carbs, 17 grams sugar, 2,230 milligrams sodium
3. Jack in the Box Chicken Club Salad with Crispy Chicken, Croutons, and Ranch Dressing
Jack in the Box is not exactly known for having nutritious food so the fact that’s it landed on this list isn’t a surprise. While club salads’ usual ingredients include bacon and cheese, they also have loads of croutons and creamy dressing. But to make it even worse for the waistline, they’ve added fried chicken to it, which is just really the maraschino cherries to the otherwise over-the-top sugar-filled ice cream! If we haven’t made it obvious enough, we mean it’s just full of empty calories and no true nutritional value.
Here’s the damage: 820 calories, 35 grams protein, 55 grams fat, 13 grams saturated fat, 47 grams carbs, 5 grams sugar, 1,870 milligrams sodium
4. Buffalo Wild Wings Santa Fe Grilled Chicken Salad with Cilantro Lime Dressing
You had us as cilantro lime dressing and grilled chicken, and the misconception that these kinds of contents are actually healthy make it more appealing to order. But add to it all the cheese, tortillas, and the fact that the cilantro lime ranch dressing is actually loaded with so much fat and unnecessary sugar, a single order is already a whopping one thousand calories!
Here’s the damage: 1,000 calories, 39 grams protein, 61 grams fat, 14 grams saturated fat, 75 grams carbs, 1 gram trans fat, 14 grams sugar, 2,200 milligrams sodium
5. California Pizza Kitchen Waldorf Chicken Salad with Dijon Balsamic Vinaigrette
Once again, the fact that this salad has grilled chicken, and that it has fruit and walnuts, makes it seem that much more healthy. But given that the nuts are candied – which means they’re coated with sugar – and it has fatty gorgonzola cheese, also means that it has way more calories than a true healthy salad should have. Is it yummy? For sure. But is it fattening? Heck yes!
Here’s the damage: 1,320 calories, 54 grams protein, 94 grams fat, 22 grams saturated fat, 76 grams carbs, 54 grams sugar, 2,020 milligrams sodium
6. Cheesecake Factory Barbecue Ranch Chicken Salad
The fact that the Cheesecake Factory is a restaurant known for all its yummy cheesecakes, then going there for a nutritious and low-calorie salad probably isn’t the best option. This barbecue ranch chicken salad may have grilled chicken, black beans, avocado, cucumber, and romaine lettuce, but it also has all that barbecue ranch dressing and crispy fried onion strings that makes it more fatty than healthy. It’s also one of the salads on this list that has the highest amount of sugar with a staggering 16 teaspoonfuls in total!
Here’s the damage: 1,320 calories, 54 grams protein, 94 grams fat, 22 grams saturated fat, 76 grams carbs, 54 grams sugar, 2,020 milligrams sodium
7. Subway Meatball Marinara Salad
Subway has a reputation for being one of the fast food choices that helps people lose weight, but that doesn’t mean that everything on their menu is healthy and low-calorie. This meatball-topped salad might not be crazy when it comes to the amount of calories it has, but that doesn’t mean that it’s not otherwise an unhealthy choice of salad to eat. The fact that is also as hydrogenated fat means that it ups the chances for type 2 diabetes, heart disease and stroke.
Here’s the damage: 290 calories, 15 grams protein, 16 grams fat, 6 grams saturated fat, 1 gram trans fat, 22 grams carbs, 9 grams sugar, 780 milligrams sodium
8. T.G.I. Fridays Million Dollar Cobb Salad
Considering that the name of the salad has the words “million dollar” in it, then it must be packed with a ton of ingredients. It has cheese, chicken, eggs, bacon, and of course America’s favorite ranch dressing. It might look and taste like a million bucks, but it also will add a million calories to your waist and thighs too! Probably because of all the sodium that it contains too.
Here’s the damage: 1,020 calories, 65 grams protein, 74 grams fat, 24 grams saturated fat, 26 grams carbs, 11 grams sugar, 2,640 milligrams sodium
9. Carl’s Junior Beef Taco Salad
Just in case you were hoping that this fan-favorite wasn’t bad, the deep-friend taco shell won’t allow for it to be anything but high fat, high calorie, high everything! Plus the fact that you can buy it from Carl’s Junior should really tip you on just how unhealthy it truly is.
Here’s the damage: 890 calories, 35 grams protein, 56 grams fat, 18 grams saturated fat, 1 gram trans fat, 62 grams carbs, 9 grams sugar, 1,890 milligrams sodium
10. Pizzeria Uno Chopped Honey Crisp Chicken Salad
This chopped honey crisp chicken salad looks as good as it sounds, but once again it’s loaded with ingredients that will have you gaining weight just by looking at it. From the fried chicken strips, to the crispy noodles, to the bacon, and the over loaded honey mustard dressing, it has enough calories to last you an entire day!
Here’s the damage: 1,320 calories, 53 grams protein, 90 grams fat, 24 grams saturated fat, 67 grams carbs, 18 grams sugar, 2,000 milligrams sodium
The next time you’re craving for a healthy, yummy, nutritious filled salad, just make yourself one at home. That way you’ll know exactly what you’re putting in your mouth, as well as how healthy it truly is!
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