Are Restaurant Salads Actually Un-healthy??
It’s easy to assume that choosing a salad at a fast-casual or sit-down chain is the healthier option. Yet, many of these dishes are calorie bombs, packing as much—or more—calories and fat as your average burger meal.
We recently played a little game on the podcast called “Salad or Sandwich”—a showdown of popular restaurant salads versus their fast-food counterparts. The goal? See which one packs more calories and fat. The results were surprising, even for us.
Shoutout to EatThisNotThat.com for providing some of the info and inspiration for this blog.
Chili’s Quesadilla Explosion Crispers Salad vs. Big Mac Meal
Chili’s Quesadilla Explosion Crispers Salad delivers approximately 1,420 to 1,430 calories and about 99 grams of fat. Nearly 62% of those calories come from fat, with around 28 grams of it being saturated fat. It also contains roughly 2,840 mg of sodium—more than the recommended daily limit for most adults.
By comparison, a McDonald’s Big Mac with medium fries contains about 1,080 calories and 51 grams of fat. That’s 600 fewer calories and nearly half the fat of the salad.
Why is the salad so heavy? It includes fried chicken crispers, cheese, tortilla strips, quesadilla wedges, full-fat ranch dressing, and a citrus balsamic drizzle. It’s essentially a Tex-Mex combo meal disguised as a salad.
Applebee’s Oriental Chicken Salad vs. Chipotle Chicken Burrito
Applebee’s Oriental Chicken Salad clocks in at around 1,560 calories, 103 grams of fat, 120 grams of carbs, and about 40 grams of protein. It’s loaded with crispy fried chicken, sugary Oriental dressing, noodles, and often served with a buttery breadstick.
On the other hand, a fully loaded Chipotle chicken burrito (with rice, beans, cheese, sour cream, and salsa) has about 1,070 calories and 45 to 60 grams of fat. Despite being a massive burrito, it’s the lighter option here.
Cheesecake Factory Caesar Salad with Chicken vs. Outback 6 oz Sirloin Meal
The Caesar Salad with Chicken from The Cheesecake Factory contains approximately 1,090 calories and 81 to 83 grams of fat, with over two-thirds of its calories coming from fat. It includes about 30 grams of carbohydrates and roughly 54 to 59 grams of protein.
In contrast, a 6 oz sirloin steak with a baked potato and mixed vegetables from Outback ranges from 750 to 900 calories depending on toppings and preparation. So, the steak dinner is actually the lighter, more balanced meal here.
Zaxby’s Fried Chicken Cobb Salad vs. 2 Slices of Domino’s Pepperoni Pizza
Zaxby’s Fried Chicken Cobb Zalad, especially when served with Texas toast, can range between 780 to 875 calories and contains around 45 to 50 grams of fat. Sodium levels are high too—often hitting 2,100 mg or more.
Two slices of Domino’s pepperoni pizza total about 620 calories and 30 grams of fat. While not exactly a health food, it’s still significantly lighter than the loaded salad option.
Panera Southwest Caesar Chicken Salad vs. Chick-fil-A Spicy Chicken Sandwich with Waffle Fries
Panera’s Southwest Caesar Chicken Salad contains approximately 630 calories and 48 grams of fat, with around 22 grams of carbohydrates and 32 grams of protein. A large chunk of the fat comes from the creamy Caesar dressing and any added toppings.
Meanwhile, the Chick-fil-A spicy chicken sandwich with waffle fries clocks in at about 840 calories and 39 grams of fat. Though it has more total calories, it’s lower in fat and often more satisfying thanks to the balance of protein and carbs.
So in short, if you’re trying to lose weight or eat healthier, don’t assume that the word “salad” guarantees a smart choice. Sometimes, you’re better off with a small burger or a couple slices of pizza. At least you’ll know what you’re getting into. Oh, and it’ll probably taste better :)