10 Surprising Restaurant Salads That Are Far From Healthy
Not all salads are created equal—uncover the unhealthy truth lurking behind 10 popular restaurant salads and learn what to watch out for.
10 Restaurant Salads That Are Shockingly Unhealthy
When you think of salads, images of crisp greens, fresh vegetables, and stick-to-your-diet virtue may come to mind. Yet, not all salads are created equal—especially at restaurants. Many so-called “healthy” salads can pack as many, if not more, calories, sugar, sodium, and saturated fat than a burger and fries. This in-depth guide uncovers 10 highly popular salads that could undermine your healthy intentions, explains why they are nutritional minefields, and shares tips to help you make smarter menu choices.
Why Restaurant Salads Aren’t Always the Best Choice
Restaurant salads often start out healthy but quickly go awry due to:
- Creamy, calorie-dense dressings (like ranch, Caesar, or blue cheese)
- Fried toppings (such as chicken, wontons, tortilla strips, or croutons)
- Copious cheese, bacon, and processed meats
- Candied nuts, dried fruit, or sweet glazes
- Large portion sizes far exceeding a standard meal’s calories
To put this into context, you’ll find that some so-called salads contain more than a day’s worth of sodium, well over 1,000 calories, and enough saturated fat and added sugars for two meals. Here are 10 unhealthy restaurant salads you might have thought were safe bets.
1. Applebee’s Oriental Chicken Salad
This generously sized salad is crowned with crispy breaded chicken, crunchy noodles, and a hefty side of dressing. It sounds fresh but hides a bombshell of:
- Over 1,400 calories
- More than 100 grams of fat
- 44 grams of sugar—nearly a day’s allowance, mainly from the sweet Oriental vinaigrette
- About 1,400 mg of sodium
It’s a classic case where fried protein and a sugar-heavy dressing sabotage the fiber- and protein-rich potential of an otherwise healthy bowl.
2. Chili’s Quesadilla Explosion Salad
A true explosion—in calories and sodium more than veggies. This salad features:
- 1,430 calories
- Quesadillas (yep, actual slices!), grilled chicken, cheese, tortilla strips, and dressing
- High levels of saturated fat and sodium, often more than a full-size entree
Despite some greens underneath, the majority is cheese, dressing, and tortillas—making it a salad in name only.
3. California Pizza Kitchen Thai Crunch Salad
An Asian-inspired favorite, this salad often includes:
- Fried wonton strips and noodles
- Avocado, chicken, and a peanut-heavy dressing
- Totaling up to 1,460 calories
Though avocado and peanuts provide healthy fats, the quantity drives the fat and calorie count sky-high, while fried toppings and sugary dressing pile on the excess.
4. Buffalo Wild Wings Crispy Buffalo Chicken Salad
Craving wings but going for a salad? This pick brings worse nutritional stats than a typical order of wings:
- Fried, breaded buffalo chicken
- Bacon, blue cheese crumbles, and a creamy blue cheese dressing
- A staggering 78 grams of fat
- More than 3,600 mg sodium (over a day’s worth!)
What others are reading
It’s a dietitian’s nightmare wrapped in a lettuce leaf.
5. Panera Bread BBQ Chicken Salad
This seemingly lighter option conceals
- Fried onions, barbecue sauce, and ranch dressing
- Obscurely high amounts of sugar and sodium—often surpassing daily recommendations
- Approaching or over 1,000 calories and 40g sugar
When sauce and dressing outweigh the veggies, it ceases to be a wholesome choice.
6. TGI Fridays Million Dollar Cobb Salad with Grilled Chicken and Ranch
This salad combines the usual Cobb suspects—chicken (often marinated in oil), bacon, eggs, avocado, cheese, and ranch—sounding healthy in isolation, but:
- Upwards of 1,200 calories
- Large portion, high in sodium and fat
- Not enough fiber to balance the rich ingredients, possibly leading to overeating later
The fat, protein, and salt overload can outweigh any benefits from the basic greens.
7. Carrabba’s Italian Grill Entrée Caesar Salad with Chicken
A Caesar is classic, but when served restaurant-style, it becomes a calorie trap:
- Chicken often grilled with oil or butter
- Creamy, anchovy-rich Caesar dressing provides extra saturated fat
- Parmesan cheese and croutons further up sodium and calorie counts
- Sodium can top 1,400 mg in a single salad
Even with nutrient-rich Romaine, the added fats take center stage.
8. Red Robin Southwest Salad
Black beans, avocado, and veggies should be a winning combo, but this salad is weighed down by:
- Fried jalapeño coins and tortilla strips
- Sodium levels over 1,850 mg
- A full day’s worth of fat for many people
The fiber and protein are overpowered by the unhealthy fats and high salt.
9. Jack in the Box Chicken Club Salad with Crispy Chicken Strips
If you choose crispy chicken over grilled, you’ll find:
- Elevated cholesterol—over 20% of your daily max in just one salad
- Added fat from bacon, cheese, and creamy dressings
- Portion sizes leading to meals with 800 or more calories
What appears to be a healthy choice can actually complicate cholesterol and calorie management.
10. Macaroni Grill Parmesan-Crusted Chicken Salad
Chicken for protein is good—unless it’s heavily breaded and fried. Here, you’re eating:
- Breaded, Parmesan-coated chicken
- Prosciutto, cheese, double dressings (Parmesan ranch and balsamic glaze)
- Calories often above 1,000 and sodium close to 1,000 mg or more
Even the salad’s protein punch can’t offset its excessive fat and sodium.
What Makes a Salad Unhealthy?
Here’s a quick reference guide to common calorie traps in restaurant salads:
- Creamy dressings: Ranch, Caesar, blue cheese (2 Tbsp = 140–160 calories)
- Oils and vinaigrettes: Even light versions pack calories (2 Tbsp = 120 calories)
- Bacon bits or lardons: ¼ cup = 120 calories
- Candied nuts: 2 Tbsp = 90–110 calories (plus sugar)
- Shredded or crumbled cheese: ¼ cup = 110–120 calories
- Fried components: Tortilla strips, wontons, croutons (per serving = 70–80 calories)
- Dried fruit: 2 Tbsp = 60–70 calories (mostly sugar)
- Avocado: Half a medium = 120 calories (healthy, but portion matters)
Table: Comparing Salad Calorie Bombs to a Fast-Food Burger
| Dish | Calories (approx.) | Total Fat (g) | Sodium (mg) | Sugar (g) |
|---|---|---|---|---|
| Applebee’s Oriental Chicken Salad | 1,400 | 100 | 1,400 | 44 |
| Chili’s Quesadilla Explosion Salad | 1,430 | 90 | 1,600 | 16 |
| Big Mac (McDonald’s) | 550 | 30 | 970 | 9 |
Compared to a Big Mac, several of these salads contain nearly triple the calories, substantially more fat, and up to double the sodium, demonstrating that “salad” does not automatically mean healthful.
How to Order a Healthier Salad
When eating out, try these strategies to ensure your salad fuels rather than foils your health goals:
- Request dressing on the side and use sparingly—dip your fork for flavor without drenching your greens.
- Go for grilled, not fried protein (chicken, shrimp, tofu).
- Load up on non-starchy vegetables and ask for extra greens.
- Skip fried toppings (wontons, croutons, tortilla strips).
- Opt for simpler salads without heavy cheeses, bacon, or creamy sauces.
- Watch portion sizes: share a salad entree or box up half for later.
Frequently Asked Questions About Restaurant Salads
Are all salads at restaurants unhealthy?
No, but many main-dish salads are loaded with calorie-dense toppings, fried proteins, and high-sugar dressings. Look for simple salads and request modifications.
What is the biggest culprit in high-calorie salads?
Creamy dressings and fried toppings (like chicken strips, croutons, tortilla strips) are often the main sources of excessive calories and fat.
Is it healthier to get dressing on the side?
Yes—this allows you to control how much you use and can save hundreds of calories versus having the dressing mixed in.
Can I trust the nutrition information listed by restaurants?
Chain restaurants are required to provide nutrition info, but real serving sizes can vary. Always double check and be cautious with toppings and add-ons.
What are the healthiest salad ingredients?
Dark leafy greens, a variety of fresh vegetables, grilled lean proteins, beans, seeds, and light vinaigrettes are generally healthiest. Watch nuts and cheese portions and keep dressings light.
Conclusion: Salad Smarts
Don’t let the word “salad” lull you into a false sense of nutritional security, especially at restaurants. To make your salad a healthful choice, understand what goes into it, know your calorie and sodium limits, and don’t hesitate to ask for customizations. The salad can be healthy; the devil is in the details.
References
- https://www.eatthis.com/unhealthy-restaurant-salads/
- https://www.michaelmoodyfitness.com/personaltrainersfitnessanddietblog/25-salads-that-have-more-calories-than-a-big-mac-review
- https://seattlesutton.com/blog/the-6-worst-salads-to-eat-while-dieting/
- https://www.thetakeout.com/1740580/unhealthiest-chain-restaurant-salads/
- https://networkhealth.com/grow-in-the-know/2023/03/are-salads-actually-healthy
- https://www.youtopiasnacks.com/pages/high-calorie-salad-ingredients
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