You think salad, you think #healthy. Right? Well, in many instances #salads are the healthier choice. However, you need to pay attention to a few things, such as the sodium level, especially if you’re salt sensitive and/or have high blood pressure. Also, watch the dressings; they can sabotage any salad. If you can’t live without the high-calorie dressing, try to use half the amount you normally would. Here are the salads from several fast- #food restaurants. Make sure to check on the Web, though, because their offerings change frequently.
McDonald’s
McDonald’s offers a few very tasty salads that are not too high in calories. However, it’s the dressing and the “extras” that cause calorie creep. The best salad choice is the Premium Southwest Salad with Grilled Chicken. It’s only 290 calories (without dressing) and has 7 grams of fiber and 27 grams of protein. The best dressings are Newman’s Own Low Fat Balsamic Vinaigrette at only 35 calories, and Newman’s Own Low Fat Family Recipe Italian Dressing at 50 calories. The most expensive, calorie-wise, are the ranch at 170 and the creamy Caesar at 190.
- Premium Bacon Ranch Salad (without chicken) 140 calories
- Premium Bacon Ranch Salad with Crispy Chicken 390 calories
- Premium Bacon Ranch Salad with Grilled Chicken 230 calories
- Premium Caesar Salad (without chicken) 90 calories
- Premium Caesar Salad with Crispy Chicken 350 calories
- Premium Caesar Salad with Grilled Chicken 190 calories
- Premium Southwest Salad (without chicken) 140 calories
- Premium Southwest Salad with Crispy Chicken 450 calories
- Premium Southwest Salad with Grilled Chicken 290 calories
- Side Salad 20 calories
- Snack Size Fruit & Walnuts 210 calories
- Newman’s Own® Creamy Southwest Dressing 100 calories
- Newman’s Own® Creamy Caesar Dressing 190 calories
- Newman’s Own® Low Fat Balsamic Vinaigrette 35 calories
- Newman’s Own® Low Fat Family Recipe Italian Dressing 50 calories
- Newman’s Own® Ranch Dressing 170 calories
- Newman’s Own® Low Fat Sesame Ginger Dressing 90 calories
Wendy’s
The best bet is the Apple Pecan Chicken Salad at 560 calories, 6 grams fiber and 36 grams protein. I like the fact that it has roasted pecans. Also, you’re not using too many calories on dressing; the pomegranate vinaigrette dressing is 120 calories. Just be sure you use only one package. The worst of the salads are the Baja and the Spicy Chicken. The good news is that the Baja at least has heart-healthy guacamole.
- BLT Cobb Salad 650 calories
- Spicy Chicken Caesar Salad 770 calories
- Apple Pecan Chicken Salad 560 calories
- Baja Salad 730 calories
- Seasoned Tortilla Strips 80 calories
Calories include dressings
#Burger King
Your best bet is the Tendergrill for 290 calories along with the light Italian dressing (120 calories) or the fat-free ranch (60 calories).
- TENDERGRILL™ Chicken Garden Salad 290 calories
- TENDERCRISP® Chicken Garden Salad 470 calories
- Garden Salad (no chicken) 130 calories
- Side Salad 40 calories
- KEN’S® Light Italian Dressing (2 ounces) 20 calories
- KEN’S® Ranch Dressing (2 ounces) 190 calories
- KEN’S® Creamy Caesar Dressing (2 ounces) 210 calories
- KEN’S® Fat Free Ranch Dressing (2 ounces) 60 calories
- KEN’S® Honey Mustard Dressing (2 ounces) 270 calories
- Garlic Parmesan Croutons 60 calories
#KFC
The Roasted Caesar Salad with one of the low-calorie dressings either the ranch or the Italian is the best choice, but I guess when you use a different dressing it’s no longer a Caesar. Also, the Roasted Caesar is not available at every location. Another option would be to get a side salad with a side of grilled chicken and make your own.
- Crispy Chicken Caesar Salad without Dressing & Croutons 313 calories
- Caesar Side Salad without Dressing & Croutons 40 calories
- Roasted Caesar Salad 190 calories
- Crispy Chicken BLT Salad without Dressing 360 calories
- House Side Salad without Dressing 15 calories
- Heinz Buttermilk Ranch Dressing
160 calories - Hidden Valley® The Original Ranch® Fat Free Dressing 35 calories
- Marzetti Light Italian Dressing
15 calories - KFC® Creamy Parmesan Caesar Dressing 260 calories
- Parmesan Garlic Croutons Pouch 70 calories
Arby’s
The Roast Chopped Farmhouse salad is clearly the best choice, along with the light Italian dressing or the balsamic vinaigrette.
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- Chopped Farmhouse Chicken Salad 430 calories
- Roast Chopped Farmhouse Chicken Salad 250 calories
- Chopped Side Salad 80 calories
- Light Italian Dressing 20 calories
- Dijon Honey Mustard Dressing 180 calories
- Balsamic Vinaigrette Dressing 130 calories
- Buttermilk Ranch Dressing 210 calories
Jack in-the-Box
The grilled chicken salad is the best choice, with either the balsamic vinaigrette or the light ranch dressing. Avoid the croutons. The Southwest salad with grilled chicken can also be a good choice; however, if you toss in the Southwest dressing and the spicy corn sticks it can be a high-calorie choice.
- Chicken Club Salad with Grilled Chicken Strips 366 calories
- Chicken Club Salad with Crispy Chicken Strips 513 calories
- Grilled Chicken Salad 246 calories
- Southwest Chicken Salad with Crispy Chicken Strips 497 calories
- Southwest Chicken Salad with Grilled Chicken Strips 350 calories
- Side Salad 20 calories
- Low Fat Balsamic Vinaigrette 35 calories
- Lite Ranch Dressing 150 calories
- Bacon Ranch Dressing 260 calories
- Creamy Southwest Dressing 220 calories
- Gourmet Seasoned Croutons 100 calories
- Spicy Corn Sticks 140 calories
#Taco Bell
The taco salad is served in a taco shell that’s where most of the calories come from. If you do want the salad, avoid #eating the shell (or order it without the shell).
- Express Taco Salad with Chips 580 calories
- Fiesta Taco Salad-Beef 770 calories
- Fiesta Taco Salad- Chicken 730 calories
- Fiesta Taco Salad- Steak 710 calories
#Boston Market
All salads come with cornbread, which means you have to tack on another 180 calories. Ask the person taking your order to leave it off your salad, because if it’s there you will eat it. Boston Market also lets you order a half salad, and it’s NOT served with cornbread.
- Mediterranean Salad – 640 calories
- Southwest Santa Fe Salad – 740 calories
- Caesar Salad – 660 calories
- Caesar Half Salad without Dressing, Croutons or Chicken 70 calories
Chick-fil-A
Chick-fil-A has a variety of salad choices. I really like the Chargrilled & Fruit Salad with the berry balsamic vinaigrette dressing. Just skip the granola. Also, make sure to skip the croutons and use one of the healthier dressing choices.
- Chargrilled Chicken Garden Salad 180 calories
- Chargrilled & Fruit Salad 220 calories
- Harvest Nut Granola 60 calories
- Chick-n-Strips Salad 460 calories
- Southwest Chargrilled Salad 240 calories
- Tortilla Strips 80 calories
- Garlic and Butter Croutons 60 calories
- Blue Cheese Dressing 160 calories
- Buttermilk Ranch Dressing 160 calories
- Caesar Dressing 160 calories
- Light Italian Dressing 15 calories
- Fat Free Honey Mustard Dressing 60 calories
- Reduced Fat Berry Balsamic Vinaigrette 70 calories
- Spicy Dressing 140 calories
- Thousand Island Dressing 150 calories
As you might have thought, Subway has several low-calorie salad choices. In fact, you can make any regular sub into a salad. All the ones listed below are lower calorie choices than a traditional salad; however, you need to watch the extras, such as cheese, bacon, pepperoni and, of course, the dressing.
- Turkey Breast & Ham Salad 110 calories
- Roast Beef 140 calories
- Subway Club 140 calories
- Sweet Onion Chicken Teriyaki 200 calories
- Veggie Delite 50 calories
- Turkey Breast Salad 110 calories
- Oven Roasted Chicken Breast 130 calories
- Black Forest Ham Salad 110 calories
- Grilled Chicken & Baby Spinach 130 calories
- Ranch Dressing (2 ounces) 320 calories
- Fat Free Italian Dressing (2 ounces) 35 calories
- Red Wine Vinaigrette, Fat Free (1 ounce) 30 calories
#Blimpies
Skip the chips and cookie combo and go for the soup and salad combo. Just keep the soup under 100 calories. Your best salad bet is the Grilled Chicken Caesar with fat-free Italian or light Italian dressing.
- Antipasto 250 calories
- Buffalo Chicken-regular 220 calories
- Grilled Chicken Caesar Salad 190 calories
- Garden Salad 30 calories
- Ultimate Club Salad 270 calories
- Blue Cheese Dressing (1.5 ounces) 230 calories
- Buttermilk Ranch Dressing (1 ounce) 150 calories
- Creamy Caesar Dressing (1.5 ounces) 210 calories
- Creamy Italian Dressing (1.5 ounces) 180 calories
- Dijon Honey Mustard Dressing (1.5 ounces) 180 calories
- Fat-Free Italian Dressing (1.5 ounces) 25 calories
- Light Buttermilk Ranch Dressing (1.5 ounces) 70 calories
- Light Italian Dressing (1.5 ounces) 20 calories
- Thousand Island Dressing (1.5 ounces) 210 calories
