You think salad, you think #healthy. Right? Well, in many instances #salads are the healthier choice. However, you need to pay attention to a few things, such as the sodium level, especially if you’re salt sensitive and/or have high blood pressure. Also, watch the dressings; they can sabotage any salad. If you can’t live without the high-calorie dressing, try to use half the amount you normally would. Here are the salads from several fast- #food restaurants. Make sure to check on the Web, though, because their offerings change frequently.
McDonald’s McDonald’s offers a few very tasty salads that are not too high in calories. However, it’s the dressing and the “extras” that cause calorie creep. The best salad choice is the Premium Southwest Salad with Grilled Chicken. It’s only 290 calories (without dressing) and has 7 grams of fiber and 27 grams of protein. The best dressings are Newman’s Own Low Fat Balsamic Vinaigrette at only 35 calories, and Newman’s Own Low Fat Family Recipe Italian Dressing at 50 calories. The most expensive, calorie-wise, are the ranch at 170 and the creamy Caesar at 190.
Wendy’s The best bet is the Apple Pecan Chicken Salad at 560 calories, 6 grams fiber and 36 grams protein. I like the fact that it has roasted pecans. Also, you’re not using too many calories on dressing; the pomegranate vinaigrette dressing is 120 calories. Just be sure you use only one package. The worst of the salads are the Baja and the Spicy Chicken. The good news is that the Baja at least has heart-healthy guacamole.
BLT Cobb Salad 650 calories
Spicy Chicken Caesar Salad 770 calories
Apple Pecan Chicken Salad 560 calories
Baja Salad 730 calories
Seasoned Tortilla Strips 80 calories
Calories include dressings #Burger King Your best bet is the Tendergrill for 290 calories along with the light Italian dressing (120 calories) or the fat-free ranch (60 calories).
TENDERGRILL™ Chicken Garden Salad 290 calories
TENDERCRISP® Chicken Garden Salad 470 calories
Garden Salad (no chicken) 130 calories
Side Salad 40 calories
KEN’S® Light Italian Dressing (2 ounces) 20 calories
KEN’S® Ranch Dressing (2 ounces) 190 calories
KEN’S® Creamy Caesar Dressing (2 ounces) 210 calories
#KFC The Roasted Caesar Salad with one of the low-calorie dressings either the ranch or the Italian is the best choice, but I guess when you use a different dressing it’s no longer a Caesar. Also, the Roasted Caesar is not available at every location. Another option would be to get a side salad with a side of grilled chicken and make your own.
Crispy Chicken Caesar Salad without Dressing & Croutons 313 calories
Caesar Side Salad without Dressing & Croutons 40 calories
Roasted Caesar Salad 190 calories
Crispy Chicken BLT Salad without Dressing 360 calories
House Side Salad without Dressing 15 calories
Heinz Buttermilk Ranch Dressing 160 calories
Hidden Valley® The Original Ranch® Fat Free Dressing 35 calories
Marzetti Light Italian Dressing 15 calories
KFC® Creamy Parmesan Caesar Dressing 260 calories
Parmesan Garlic Croutons Pouch 70 calories
Arby’s The Roast Chopped Farmhouse salad is clearly the best choice, along with the light Italian dressing or the balsamic vinaigrette.
Jack in-the-Box The grilled chicken salad is the best choice, with either the balsamic vinaigrette or the light ranch dressing. Avoid the croutons. The Southwest salad with grilled chicken can also be a good choice; however, if you toss in the Southwest dressing and the spicy corn sticks it can be a high-calorie choice.
Chicken Club Salad with Grilled Chicken Strips 366 calories
Chicken Club Salad with Crispy Chicken Strips 513 calories
Grilled Chicken Salad 246 calories
Southwest Chicken Salad with Crispy Chicken Strips 497 calories
Southwest Chicken Salad with Grilled Chicken Strips 350 calories
Side Salad 20 calories
Low Fat Balsamic Vinaigrette 35 calories
Lite Ranch Dressing 150 calories
Bacon Ranch Dressing 260 calories
Creamy Southwest Dressing 220 calories
Gourmet Seasoned Croutons 100 calories
Spicy Corn Sticks 140 calories
#Taco Bell The taco salad is served in a taco shell that’s where most of the calories come from. If you do want the salad, avoid #eating the shell (or order it without the shell).
Express Taco Salad with Chips 580 calories
Fiesta Taco Salad-Beef 770 calories
Fiesta Taco Salad- Chicken 730 calories
Fiesta Taco Salad- Steak 710 calories
#Boston Market All salads come with cornbread, which means you have to tack on another 180 calories. Ask the person taking your order to leave it off your salad, because if it’s there you will eat it. Boston Market also lets you order a half salad, and it’s NOT served with cornbread.
Mediterranean Salad – 640 calories
Southwest Santa Fe Salad – 740 calories
Caesar Salad – 660 calories
Caesar Half Salad without Dressing, Croutons or Chicken 70 calories
Chick-fil-A Chick-fil-A has a variety of salad choices. I really like the Chargrilled & Fruit Salad with the berry balsamic vinaigrette dressing. Just skip the granola. Also, make sure to skip the croutons and use one of the healthier dressing choices.
As you might have thought, Subway has several low-calorie salad choices. In fact, you can make any regular sub into a salad. All the ones listed below are lower calorie choices than a traditional salad; however, you need to watch the extras, such as cheese, bacon, pepperoni and, of course, the dressing.
Turkey Breast & Ham Salad 110 calories
Roast Beef 140 calories
Subway Club 140 calories
Sweet Onion Chicken Teriyaki 200 calories
Veggie Delite 50 calories
Turkey Breast Salad 110 calories
Oven Roasted Chicken Breast 130 calories
Black Forest Ham Salad 110 calories
Grilled Chicken & Baby Spinach 130 calories
Ranch Dressing (2 ounces) 320 calories
Fat Free Italian Dressing (2 ounces) 35 calories
Red Wine Vinaigrette, Fat Free (1 ounce) 30 calories
#Blimpies Skip the chips and cookie combo and go for the soup and salad combo. Just keep the soup under 100 calories. Your best salad bet is the Grilled Chicken Caesar with fat-free Italian or light Italian dressing.
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