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

Croutons: 15 croutons have 50 calories and 2 grams of fat

Black Olives: 5 medium olives have 25 calories and 2.5 grams of fat

Cheese: ¼ cup shredded cheese has 50 calories and 2 grams of fat

Sunflower Seeds: 2 Tbsp. sunflower seeds have 100 calories and 9 grams of fat

Bacon Bits: 2 Tbsp. bacon bits have 50 calories and 2.5 grams of fat

Sliced Almonds: 2 Tbsp. almonds have 100 calories and 9 grams of fat

Ham: ¼ cup lean ham has 45 calories and 1.5 grams of fat

Chicken: 1.4 cup diced chicken has 50 calories and 1 gram of fat

Chinese Noodles: 2 Tbsp. Chinese noodles has 30 calories and 2 grams of fat

Hardboiled Egg: 2 Tbsp. hardboiled egg has 25 calories and 2 grams of fat

Toppings to Load Up On

Tomato: ¼ cup tomato has 5 calories and 0 grams of fat

Red onion: ¼ cup sliced onion has 15 calories and 0 grams of fat

Carrots: 2 Tbsp. shredded carrots have 10 calories and 0 grams of fat

Mushrooms: ¼ cup sliced mushrooms has 5 calories and 0 grams of fat

Bell Peppers: 3 rings of bell peppers have 5 calories and 0 grams fat

Cucumber: ¼ cup sliced cucumber has 5 calories and 0 grams of fat

Celery: ½ cup celery has 10 calories and 0 grams of fat

Bean Sprouts: ½ cup has 15 calories and 0 grams of fat

Mandarin Oranges: ¼ cup mandarin oranges has 20 calories and 0 grams of fat

Broccoli: ½ cup broccoli has 10 calories and 0 grams of fat

Dressings

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 Serving (1 ounce)	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