Salads

Salads are well known for being healthy alternatives to high calories and fat options.

However, some salads can have over 1,000 calories. The toppings you use to dress your salad play a big role in the nutritional value of your salad. On some restaurant menus the salads have more calories and fat then a cheeseburger. Don’t assume that all salads are healthy.

On the Menu:

  • Chicken Caesar Salad: 540 calories, 321 grams of fat
  • Taco Salad: 860 calories, 46 grams of fat
  • Chinese Chicken Salad: 550 calories, 26 grams of fat
  • Chicken BLT Salad: 680 calories, 46 grams of fat
Toppings to Limit Toppings to Load Up On
Croutons: 15 croutons have 50 calories and 2 grams of fat Tomato: ¼ cup tomato has 5 calories and 0 grams of fat
Black Olives: 5 medium olives have 25 calories and 2.5 grams of fat Red onion: ¼ cup sliced onion has 15 calories and 0 grams of fat
Cheese: ¼ cup shredded cheese has 50 calories and 2 grams of fat Carrots: 2 Tbsp. shredded carrots have 10 calories and 0 grams of fat
Sunflower Seeds: 2 Tbsp. sunflower seeds have 100 calories and 9 grams of fat Mushrooms: ¼ cup sliced mushrooms has 5 calories and 0 grams of fat
Bacon Bits: 2 Tbsp. bacon bits have 50 calories and 2.5 grams of fat Bell Peppers: 3 rings of bell peppers have 5 calories and 0 grams fat
Sliced Almonds: 2 Tbsp. almonds have 100 calories and 9 grams of fat Cucumber: ¼ cup sliced cucumber has 5 calories and 0 grams of fat
Ham: ¼ cup lean ham has 45 calories and 1.5 grams of fat Celery: ½ cup celery has 10 calories and 0 grams of fat
Chicken: ¼ cup diced chicken has 50 calories and 1 gram of fat Bean Sprouts: ¼ cup has 15 calories and 0 grams of fat
Chinese Noodles: 2 Tbsp. Chinese noodles has 30 calories and 2 grams of fat Mandarin Oranges: ¼ cup mandarin oranges has 20 calories and 0 grams of fat
Hardboiled Egg: 2 Tbsp. hardboiled egg has 25 calories and 2 grams of fat Broccoli: ¼ cup broccoli has 10 calories and 0 grams of fat

Dressing

Salad dressings can be high in calories and grams of fat. Always ask for lite dressing on the side. To use less dressing dip your fork in the dressing on the side instead of pouring it directly on the salad.

(Per 1 Oz Serving) Calories Fat
French 130 13g
Fat-Free Vinaigrette 30 0g
Blue Cheese 140 15g
Lite Blue Cheese 30 2g
Italian 80 8g
Lite Italian 20 2g
Ranch 135 14g
Lite Ranch 70 6g
Fat-Free Ranch 35 0g
1000 Island 120 11g
Low-Fat Honey Mustard 50 1g
Caesar 140 14g
Russian 100 7g