10 Surprisingly Unhealthy Restaurant Salads
Hidden dressings and crunchy toppings can turn a light bowl into a nutrition nightmare.
Ordering a salad at a restaurant may seem like a safe, healthy choice. But many popular chain salads harbor hidden diet dangers, packing in more fat, calories, sugar, and sodium than you’d find in a greasy burger and fries combo. Savvy diners should be cautious: before you choose that “light” meal, see which salad orders are really hiding calorie bombs beneath their greens.
Why Restaurant Salads Can Be Unhealthy
- Heavy Dressings: Creamy, sugar-laden dressings are often poured in excess, with many restaurants using more than double the recommended serving size (just 2 tablespoons).
- Portion Distortion: Entrée salads frequently arrive in oversized bowls that serve three to four people—yet all those calories land on a single plate.
- Fatty Toppings: Croutons, bacon bits, fried proteins, cheese, and crispy noodle or tortilla strips can turn a bowl of greens into a nutritional minefield.
- High Sodium Counts: Restaurants rely on salt for bold flavors. Dressings, seasoned meats, cheeses, and other add-ons can stack up to more than a day’s worth of sodium in just one salad.
The 10 Worst-Offending Restaurant Salads
Below are 10 salads from major restaurant chains that sound healthy, but deliver numbers that may shock you. Nutrition data is approximate and may vary by location.
1. Jack in the Box Chicken Club Salad (Crispy Chicken, Croutons, and Ranch Dressing)
Club salads have a reputation for being loaded—and this one lives up to it. Stacked with fried chicken, bacon, cheese, croutons, and ranch, “salad” is almost a misnomer here. Over half the calories come from fat, and the nearly full day’s worth of sodium makes this a regrettable diet choice.
| Calories | Fat | Protein | Sodium | Trans Fat |
|---|---|---|---|---|
| 800+ | Over 50g | 37g | ~1800mg | 1g |
- What makes this unhealthy? Fried chicken, bacon, cheese, and a creamy dressing high in saturated and trans fats.
- Better choice: Request grilled chicken instead, skip the croutons, and opt for a vinaigrette on the side.
2. California Pizza Kitchen Waldorf Chicken Salad (with Dijon Balsamic Vinaigrette)
This salad might sound heart-healthy with its grilled chicken, apples, grapes, and walnuts. Don’t be fooled: candied nuts, gorgonzola cheese, and a massive serving leave you with a meal nearly the caloric value of a whole day’s food intake.
| Calories | Fat | Saturated Fat | Sugar | Sodium |
|---|---|---|---|---|
| 1,320 | 94g | 22g | 54g | 2,020mg |
- What makes this unhealthy? Excessive portions, candied nuts, full-fat cheese, and sugary dressing push this well over most daily nutrition targets.
- Better choice: Share it with a friend, order half, or request no candied nuts and a light dressing drizzle.
3. T.G.I. Fridays Million Dollar Cobb Salad
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Cobb salads are notorious for being protein and fat heavy, and this variation does not disappoint—though your arteries might disagree. Eggs, cheese, bacon, grilled chicken, and all of it drenched in ranch create a sodium and fat overload that rivals burgers and fries.
| Calories | Fat | Saturated Fat | Sugar | Sodium |
|---|---|---|---|---|
| 1,020 | 74g | 24g | 11g | 2,640mg |
- What makes this unhealthy? Cheese, bacon, and ranch dressing add saturated fat; portion size ensures sodium goes off the charts.
- Better choice: Skip bacon and cheese, order a vinaigrette on the side, and keep grilled chicken as the lean protein.
4. Chili’s Quesadilla Explosion Salad
This salad finds its way onto many “unhealthy salad” lists for good reason: grilled chicken, cheese, tortilla crisps, and quesadilla wedges (yes, actual wedges) accompany a rich dressing, packing in more calories than a cheeseburger with fries.
| Calories | Fat | Carbohydrates | Sugar | Sodium |
|---|---|---|---|---|
| 1,430 | 96g | 86g | 15g | 2,160mg |
- What makes this unhealthy? Multiple types of cheese, creamy dressing, and starchy quesadilla wedges.
- Better choice: Request half portions or skip the quesadilla wedges and tortilla strips entirely.
5. Applebee’s Oriental Chicken Salad
Breaded chicken strips, crispy noodles, and a sweet vinaigrette combine to create a sugar, fat, and calorie nightmare. The sugar content alone is 44 grams—almost hitting the daily recommended limit for most people.
| Calories | Fat | Carbohydrates | Sugar | Sodium |
|---|---|---|---|---|
| 1,490 | 103g | 92g | 44g | 1,850mg |
- What makes this unhealthy? Deep-fried chicken, sugary dressing, and refined carb-laden garnish.
- Better choice: Substitute grilled chicken and stick to a light drizzle of dressing.
6. Red Robin Southwest Salad
This salad includes some healthy ingredients—black beans, avocado, veggies—but is derailed by fried jalapeño coins and tortilla strips. The sodium content is near a full day’s limit, and fat is on par with a large cheeseburger meal.
| Calories | Fat | Sodium | Fiber |
|---|---|---|---|
| 820 | 55g | 1,850mg | 12g |
- What makes this unhealthy? Multiple fried elements and excessive sodium, masking a few fiber-rich ingredients.
- Better choice: Omit fried toppings and ask for less cheese or a lighter dressing.
7. Buffalo Wild Wings Santa Fe Grilled Chicken Salad with Cilantro Lime Dressing
Despite the “grilled” in its name, this salad is a calorie trap thanks to substantial cheese, tortilla strips, and a creamy, fat-heavy cilantro lime ranch. It sneaks in a full gram of trans fat—a big red flag for heart health.
| Calories | Fat | Saturated Fat | Trans Fat | Carbohydrates | Sodium |
|---|---|---|---|---|---|
| 1,000 | 61g | 14g | 1g | 75g | 2,200mg |
- What makes this unhealthy? High saturated fat, trans fat, sodium, and fatty dressing, undermining the grilled protein.
- Better choice: Stick to vinegar-based dressings, reduce cheese, and skip crispy tortilla toppings.
8. Pizzeria Uno Chopped Honey Crisp Chicken Salad
Fried chicken strips, bacon, crispy noodles, and honey mustard dressing combine for a culinary “yowza.” This salad rivals pizza in calories, and with 24g saturated fat, it is a real heartbreaker.
| Calories | Fat | Saturated Fat | Carbohydrates | Sugar | Sodium |
|---|---|---|---|---|---|
| 1,320 | 90g | 24g | 67g | 18g | 2,000mg |
- What makes this unhealthy? Deep fried chicken, bacon, and a heavy honey mustard dressing add huge calories and fat.
- Better choice: Opt for grilled chicken and ask for a lighter vinaigrette.
9. Subway Meatball Marinara Salad
You might assume a meatball salad is a better carb-conscious option than the sub, but here’s the catch: it contains 1g of trans fat, and that alone puts it on the danger list for cardiovascular risk, even though the calorie and sodium counts aren’t as high as others on this list.
| Calories | Protein | Fat | Saturated Fat | Trans Fat | Carbohydrates | Sodium |
|---|---|---|---|---|---|---|
| 290 | 15g | 16g | 6g | 1g | 22g | 780mg |
- What makes this unhealthy? Trans fat content raises heart and diabetes risks.
- Better choice: Stick to lean proteins like grilled chicken or turkey slices for your salad, and skip the cheese and heavy dressing.
10. Chick-fil-A Cobb Salad with Avocado Lime Ranch Dressing
Cobb salads are usually a mix of healthy greens and less healthy toppings. Chick-fil-A’s version uses breaded chicken nuggets and a rich ranch dressing, pushing sodium and saturated fat beyond safe limits. Even without fries, you’re over 2,300mg of sodium—more than the daily recommended allowance.
| Calories | Fat | Saturated Fat | Sodium |
|---|---|---|---|
| 850 | 61g | 15g | 2,420mg |
- What makes this unhealthy? Breaded and fried chicken, full-fat ranch, and large portion.
- Better choice: Select grilled nuggets, reduce cheese and bacon, and swap ranch for a lighter vinaigrette.
Common Calorie and Sodium Traps in Restaurant Salads
Even salads made with seemingly healthy ingredients can go astray when overloaded with certain toppings and dressings:
- Bacon or processed meats
- Candied or honey-glazed nuts
- Creamy cheese (blue cheese, gorgonzola, etc.) and large quantities of shredded cheese
- Croutons, tortilla strips, fried noodles
- Crispy or breaded chicken, shrimp, or steak strips
- Excessive amounts of creamy, sugary, or full-fat dressings
- Enormous portion sizes
Expert Tips for Ordering Healthier Salads Out
- Choose grilled proteins instead of crispy/fried meats.
- Request dressing on the side and use only a small amount (2 tablespoons or less).
- Opt for lighter dressings like vinaigrettes; avoid creamy/fatty ones.
- Ask for smaller or half-portions when possible.
- Load up on non-starchy vegetables (greens, tomatoes, peppers, etc.) for bulk without excess calories.
- Skip or minimize cheese, bacon, croutons, tortilla strips, and candied nuts.
Frequently Asked Questions (FAQs)
Q: Aren’t all salads healthy?
A: Not necessarily. Restaurant salads can be packed with high-calorie add-ons like fried meats, heavy dressings, and salty toppings, negating the benefits of leafy greens.
Q: What dressing should I choose if I want to keep my salad healthy?
A: Vinaigrettes or olive oil and vinegar are generally lighter than creamy or sugary dressings, and you should always order dressing on the side so you can control how much you use.
Q: Is it okay to eat cheese or bacon on my salad?
A: Small portions of cheese or bacon can be part of a balanced meal, but piling them on will quickly increase the fat, sodium, and calorie content. Consider skipping or using sparingly.
Q: Can I make a restaurant salad healthier?
A: Yes. Ask for grilled, not fried, proteins; lighter dressing on the side; and hold the extra toppings like croutons and crispy noodles.
Q: Should I be worried about sodium in salads?
A: Yes. Many restaurant salads have sodium levels that meet or exceed the recommended daily limit (2,300 mg for healthy adults). High sodium is linked to blood pressure and heart risk.
Bottom Line: Not All Salads Are Created Equal
Salads can be a great way to get more vegetables and plant-based nutrients, but not when they’re loaded with fried meat, cheese, fatty dressings, and salty toppings. When dining out, don’t let the word “salad” fool you into complacency—read the nutrition facts, customize your order, and remember, sometimes the healthiest choice isn’t always the most obvious.
References
- https://www.prevention.com/food-nutrition/healthy-eating/a20450848/10-unhealthy-restaurant-salads/
- https://www.eatthis.com/unhealthy-restaurant-salads/
- https://www.thedailymeal.com/healthy-eating/dont-let-these-salad-bar-ingredients-fool-you-theyre-just-not-healthy-slideshow/
- 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
- https://seattlesutton.com/blog/the-6-worst-salads-to-eat-while-dieting/
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