You want to make the healthy choice, and a salad feels like the safe bet. But here’s the surprise: Some restaurant salads pack more calories and fat than a burger.
Some salads can top 1,000 calories, 12 grams of saturated fat and a heavy dose of sodium. By comparison, a lean cheeseburger with 93% ground beef, American cheese and a bun has about 350 calories, 8 grams of fat and 44 grams of protein. Sometimes the lighter option isn’t so light after all.
To break it down, we chatted with Bryce Lunt, MD, HonorHealth Primary Care, about how salads can turn into hidden calorie bombs — and how to make smarter choices.
Here are a few common salad traps:
- Crispy chicken Caesar: This salad starts at 700 calories just from crispy chicken alone. Add creamy dressing, and it could exceed 12 grams of saturated fat.
- Southwest fiesta: This salad, often resembling a taco or burrito, is loaded with cheese, rice and high-calorie add-ons like guacamole and sour cream. Depending on toppings, it can range from 600 to 1,200 calories, 14 grams of saturated fat, and over 1,400 milligrams of sodium.
- Asian grilled chicken: What seems like a healthy salad can quickly become unhealthy with fried noodles, almonds and a high-sodium vinaigrette. This combination can exceed 1,200 calories, 12 grams of saturated fat, and dangerous sodium levels.
- Buffalo chicken: This fried chicken and blue cheese salad is packed with calories, sodium and fat, similar to bar food. Depending on where it's ordered, it can exceed 1,200 calories and 4,300 milligrams of sodium.
- Taco: A chicken taco salad can easily exceed 900 calories, with the fried taco shell alone contributing about 390. Loaded with high-fat toppings, it may provide half an average adult's daily calorie intake.
- Greek: This salad can quickly accumulate extra calories and fat due to add-ons like feta, olives and stuffed grape leaves. Starting with about 300 calories, ingredients like olive oil and feta can add another 350.
- Cobb: Grilled chicken may seem healthy, but toppings like blue cheese, bacon, avocado and creamy dressing can quickly add hundreds of calories and unhealthy fats, turning your salad into a calorie bomb. What appears light can become an indulgent choice.
- Steak: Steak salads might seem healthy, but the added blue cheese and creamy dressing can pile on hundreds of extra calories and saturated fat. What seems like a balanced meal can quickly turn into an indulgence if you’re not careful with the toppings.
According to Dr. Lunt, small adjustments can make a big difference. “Choose grilled proteins instead of fried, use vinaigrette instead of creamy dressing, and watch portions on high-fat toppings like cheese or avocado,” he said. “With just a few changes, a salad can go back to being the healthy option you intended.”
Next time you’re choosing between a salad and a burger, remember: looks can be deceiving. A lean cheeseburger may actually be the more balanced pick.
Related content
Eat smart, live well
Transform your health one bite at a time. By focusing on whole fruits, vibrant vegetables and balanced meals, you can reduce inflammation and lower your risk of chronic diseases.
Healthy eating made easy
Eating out can be a delightful part of your healthy journey. By focusing on high-quality ingredients, you can indulge in delicious dining experiences and without sacrificing your diet.
Stay merry and light
Worried about holiday weight gain? You can still enjoy the season and stay on track with our simple tips. By planning ahead, you can enjoy the holidays without the stress.