Fast food isn’t the healthiest of options, we all know that. So, admit it: when you’re ordering fast food and the little voice in your head says “do better” we order a salad. But sometimes, that salad could be more detrimental than a small burger. In fact, some fast-food salads are as high in calories and fat as a double Quarter Pounder with cheese!
Two key ingredients can make or break your fast food salad: chicken (specifically, whether you choose “grilled” or “crispy” style) and salad dressing. Although some fat helps make salad dressing taste good, many fast-food dressings go too far. A serving of blue cheese dressing can add 320 calories and 34 grams of fat to your salad!
Below are some of the best and worst salad options at the 10 top fast food chains. The “best” salads were those with the least saturated fat; the “worst” salads had the highest levels of saturated fat, total fat, and/or calories.
Before we begin, a quick tip for all you fast food salad eaters: eat only half a pack of dressing with some of these salads. This will decrease your calorie and fat intake).
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Worst Fast Food Salads
Jack In The Box Chicken Club Salad With Crispy Chicken Strips and Bacon Ranch Dressing:
Calories: 783, Protein: 34g, Saturated Fat: 13g, Fiber: 3g, Sodium: 1946mg, Cheddar cheese, croutons and bacon ranch dressing are what define this club salad, but they’re also what make it a health disaster. This salad packs a hefty 783 calories and almost a day’s worth of sodium. Save major calories by going for grilled chicken and using the dressing sparingly.
McDonald’s Premium Bacon Ranch Salad With Crispy Chicken:
Calories: 570, Protein: 27g, Saturated Fat: 8g, Fiber: 4g, Sodium: 1400mg, “Crispy” is code for fried, so it’s no wonder that this salad is the least-healthy salad option at McDonald’s. This salad also has bacon bits and shredded cheese, so it’s loaded with saturated fat
Panera Steak & Blue Cheese Chopped Salad: Calories:
790, Protein: 39g, Saturated Fat: 16g, Fiber: 4g, Sodium: 1280mg, Though it is refreshing to see a nonchicken option on a fast-food salad menu, steak isn’t the best way to go from a health perspective. This salad has way more calories and saturated fat than any of Panera’s other salads and is also at the higher end of the sodium spectrum.
Wendy’s Baja Salad, Calories:
730, Protein: 34g, Saturated Fat: 17g, Fiber: 13g, Sodium: 1920mg
The Baja Salad, featuring lettuce, chili, cheese and guacamole, might win points for its whopping 13 grams of fiber (half of what you need in a day) and 32 grams of protein (this nutritional combo means it will definitely fill you up). But this one meal also delivers two-thirds of your daily limit for sodium and saturated fat, making it a less-healthy choice.
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Best Fast Food Salads
Taco Bell Steak FiestaTaco Salad (Fresco Style):
You might want to run to the border for this one. It has only 220 calories, 6g total fat; 2g saturated fat; 810 mg sodium; 5g fiber; 17g protein. Ingredients: beans, fiesta salsa, lettuce, rice, steak, tomato.
McDonald’s Premium Southwest Salad with Grilled Chicken with 1/2 packet of Southwest dressing):
I know it might be hard to believe, but McDonald’s has been slowly moving towards more healthy options. This salad has 370 calories; 12g total fat; 3.5g saturated fat; 1,130 mg sodium, 6g fiber; 30g protein. Ingredients: Mixed greens, oven-roasted tomatoes, fire-roasted corn, black beans, poblano peppers, cheddar, and jack cheeses, and tortilla strips.
Chick-fil-A Chargrilled Chicken Garden Salad (with Fat-Free Honey Mustard):
240 calories; 6g total fat; 3.5g saturated fat; 870mg sodium; 5g fiber; 23g protein. Ingredients: Lettuce, carrots, grape tomatoes, broccoli florets, Jack and cheddar cheeses, grilled chicken, garlic and butter croutons, and honey-roasted sunflower kernels.
Wendy’s Apple Pecan Chicken Salad (full-size with 1 packet Pomegranate Vinaigrette Dressing):
510 calories; 24 g total fat; 8.5 g saturated fat; 1,370 mg sodium, 4g fiber; 36 g protein. Ingredients: Salad greens, blue cheeses crumbles, dried cranberries, apple chunks, grilled chicken fillet, toasted pecans.
Chick-fil-A Chargrilled Chicken & Fruit Salad (with Reduced-Fat Berry Balsamic Vinaigrette):
Chick-fil-A has some other seasonal options that come and go, but this one is a good option day to day. Here’s what it contains: calories: 290, 8g total fat, 4g saturated fat, 790mg sodium, 4g fiber, 22g protein. Ingredients: Lettuce, carrots, Jack and cheddar cheeses, grilled chicken, fresh fruit medley, Harvest Nut granola.
Jack in the Box Grilled Chicken Salad (with Low-fat Balsamic dressing):
275 calories; 9.5 g total fat; 3.5g saturated fat; 1,130mg sodium; 5g fiber; 28g protein. Ingredients: Mixed salad greens, grilled chicken tenders, cheddar cheese, grape tomatoes, red onions, cucumbers, carrots.
Taco Bell Chicken Fiesta Taco Salad (Fresco Style):
This salad has 240 calories, 6 grams (g) total fat; 1 gram saturated fat; 720 milligrams (mg) sodium, 5 grams fiber, and 23 grams protein. Ingredients: beans, fiesta salsa, lettuce, rice, southwest chicken, tomato.
** Be sure to check the nutrition information posted on each fast food chain’s websites for the most current information.**
What Makes a Healthy At-Home Salad?
If stopping at the drive-through isn’t your thing and you want to make it at home, beware. Nearly 49% of salads made at home are bigger, and have more calories and fat than the portion-controlled salads you would get at a fast food place.
So here’s how to truly make a healthy salad:
1. Start with a solid base
Dark, leafy greens: Opt for nutrient-rich greens like kale, spinach, romaine, arugula, or a spring mix. These are low in calories and high in vitamins, minerals, and fiber.
Variety is key: Experiment with different types of greens to keep things interesting and maximize your nutrient intake, according to Harvard Health.
Pre-cut options: If you’re short on time, consider pre-washed and pre-cut greens like baby spinach, kale, or mixed greens.
2. Pile on the veggies
Colorful crunch: Add a variety of colorful vegetables for extra nutrients and texture. Think cucumbers, bell peppers, carrots, tomatoes, broccoli, cauliflower, or shredded cabbage.
Seasonal choices: Choose vegetables that are in season for the best flavor and nutritional value.
Consider roasting: Roasting vegetables like sweet potatoes, beets, or asparagus can add a delicious sweetness and depth of flavor.
Try ribbons or spirals: Use a vegetable peeler or spiralizer to create interesting shapes with vegetables like zucchini, cucumber, or carrots.
3. Boost with protein
Lean meat: Grilled chicken, salmon, tuna, or lean steak can provide a great source of protein and essential nutrients, says parade.com.
Eggs: Hard-boiled eggs are a convenient and protein-packed addition.
Plant-based proteins: Try chickpeas, lentils, black beans, edamame, or tofu for a vegetarian and vegan option.
Dairy (in moderation): Lower-fat cheeses like feta, goat cheese, or mozzarella can add flavor and some protein, according to the Heart and Stroke Foundation of Canada.
