9 Healthy Salads to Order from Popular Fast-Food Chains (2023)

Between the quick service and, oftentimes, lower price points, eating at a fast-food restaurant is a convenient choice for many people who are on the go. While fast-food menus are often loaded with greasy, fried food, most restaurants offer salads as a healthier alternative. While it may seem like any salad is a nutritious choice, especially when compared to burgers or fried chicken, not all salads are created equal. Depending on your order, a salad from a fast-food restaurant can quickly add up when it comes to added sugar and sodium, which when eaten in excess over time can lead to obesity and kidney stones respectively.

To help you find the healthiest option on the menu, I reached out to Jessica Ball, M.S., RD, EatingWell's nutrition editor, to get her expert opinion. Here are the nine healthiest fast-food salads to order.

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Parmesan Caesar Salad without Dressing

A Caesar salad is a classic choice at any restaurant, and the Wendy's version features grilled chicken breast, Parmesan crisps and a three-cheese blend atop crispy romaine lettuce. Skip the dressing, which saves 140 calories and 320 milligrams of sodium. The grilled chicken breast adds a boost of protein, and will help keep you satisfied until your next meal.

Nutrition for Parmesan Caesar Salad without dressing: 300 calories, 14g total fat, 7g saturated fat, 125mg cholesterol, 790mg sodium, 5g carbohydrates, 3g fiber, 2g total sugars, 41g protein

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Guacamole Greens

Featuring roasted chicken, avocado, tomatoes, red onions, shredded cabbage, spring mix, chopped romaine, lime, tortilla chips and a lime-cilantro-jalapeño vinaigrette, this salad easily earns the "popular" tag on Sweetgreen's website. For Ball, this salad stood out for a few reasons. First, the avocado provides a good source of potassium, which may help keep your blood pressure in a healthy range. The salad is also packed with fiber (14 grams per serving), a key nutrient that can promote healthy gut bacteria and help you maintain a healthier weight over time. Finally, the salad has just 334 mg sodium, which was far lower than other combinations at Sweetgreen, some of which rang in at over 1,200 mg, which is over half of the recommended 2,300-mg daily limit.

Nutrition for Guacamole Greens: 515 calories, 31g total fat, 5g saturated fat, 58mg cholesterol, 334mg sodium, 29g carbohydrates, 14g fiber, 3g total sugars, 27g protein


Asian Sesame Salad with Chicken

Whether you're stopping by for lunch during your work break or grabbing a quick dinner, consider ordering the Asian Sesame Salad with Chicken the next time you're at Panera. This flavorful meal features a bed of romaine lettuce, chicken, almonds, sesame seeds, wonton strips, cilantro and an Asian sesame vinaigrette. If you have a nut allergy, you can easily order the salad without almonds.

Nutrition for Asian Sesame Salad with Chicken: 410 calories, 22g total fat, 3g saturated fat, 70mg cholesterol, 800mg sodium, 29g carbohydrates, 6g fiber, 7g total sugars, 27g protein

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Southwest Chipotle Ranch Salad without Dressing

There are dozens of combinations to choose from at Saladworks, and the one Ball recommends is the Southwest Chipotle Ranch Salad (hold the dressing!). Featuring romaine, iceberg, avocado, corn, tomatoes, pepper Jack cheese and tri-color tortilla strips, this choice is packed with protein—a satisfying 28 grams, thanks to grilled chicken and beans. Getting enough protein in your diet is important, as the macronutrient is an essential component of many bodily functions, like keeping muscles strong and aiding digestion.

Nutrition for Southwest Chipotle Ranch Salad without dressing: 440 calories, 25g total fat, 8g saturated fat, 85mg cholesterol, 710mg sodium, 27g carbohydrates, 6g fiber, 6g total sugars, 28g protein


Steak Salad with Black Beans, Fajita Vegetables, Tomatillo-Green Chili Salsa

Chipotle's mix-and-match format makes it easy to make a healthy order. Our top pick in the salad department is a satisfying mix of salad greens, black beans, steak and fajita vegetables. Instead of dressing, which would add an extra 220 calories and 850 mg sodium, try topping the salad with their tomatillo-green chili salsa, which acts as a flavorful dressing.

Nutrition for Steak Salad: 330 calories, 8g total fat, 2.5g saturated fat, 80mg cholesterol, 965mg sodium, 35g carbohydrates, 11g fiber, 7g total sugars, 31g protein


Classic Cobb, Santa Fe or Palm Beach with Grilled Chicken

At Chopt, it was hard for Ball to choose just one healthy recommendation—so she chose three! First up, the Classic Cobb salad featuring grilled chicken, avocado, bacon, hard-boiled egg, blue cheese, grape tomatoes and romaine. This delicious mix can quickly add up in calories and sodium, though, so Ball suggests opting for the half order instead of the full—you'll still get a whopping 26 grams of protein, but you'll reduce the sodium from 1,183 mg to 592 mg.

Another combination that Ball recommends is the Santa Fe salad, a combination of romaine, avocado, grape tomatoes, corn, pepper Jack cheese and crispy shallots. This option is great for vegetarians and features a sweet and smoky chipotle vinaigrette. Ball's third suggestion is the Palm Beach salad. Featuring avocado, grape tomatoes, English cucumbers, hearts of palm and romaine, this salad is tossed with a white balsamic vinaigrette. To up the satisfaction factor, order it with grilled chicken. Whichever salad you choose, you're sure to end up with something healthy and delicious.

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Nutrition for Classic Cobb, half order: 318 calories, 20g total fat, 7g saturated fat, 193mg cholesterol, 592mg sodium, 10g carbohydrates, 5g fiber, 4g total sugars, 26g protein

Nutrition for Santa Fe: 450 calories, 29.5g total fat, 14.5g saturated fat, 65mg cholesterol, 402.5mg sodium, 29.5g carbohydrates, 11.5g fiber, 7.5g total sugars, 22g protein

Nutrition for Palm Beach with grilled chicken: 285 calories, 12g total fat, 1.5g saturated fat, 65mg cholesterol, 272.5mg sodium, 19.5g carbohydrates, 10.5g fiber, 6.5g total sugars, 27g protein


Tuna Salad

Did you know you can turn any Subway sandwich into a salad? The next time you're at the fast-food restaurant, transform your tuna sandwich into a tuna salad! The classic tuna salad mix sits atop a bed of lettuce, spinach, tomatoes, onions, green peppers, olives and cucumbers for a veggie-packed lunch or dinner. Plus, tuna provides a great dose of omega-3s, which support heart health and reduce inflammation.

Nutrition for Tuna Salad: 362 calories, 24g total fat, 4g saturated fat, 40mg cholesterol, 390mg sodium, 10g carbohydrates, 4g fiber, 5g total sugars, 15g protein

McAlister's Deli

Garden Salad without Dressing

The next time you stop at a McAlister's Deli, Ball recommends going for the Garden Salad. This healthy vegetarian salad includes mixed greens, Cheddar-Jack cheese, tomato, cucumber and croutons. If you opt to add on a dressing, do so sparingly as you could quickly add to your meal's calories and sodium count.

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Nutrition for Garden Salad without dressing: 310 calories, 19g total fat, 10g saturated fat, 50mg cholesterol, 540mg sodium, 19g carbohydrates, 3g fiber, 6g total sugars, 18g protein

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Jack in the Box

Grilled Chicken Salad

At Jack in the Box, Ball suggests ordering the Grilled Chicken Salad. This tasty offering features a mix of iceberg and romaine, grilled chicken, Cheddar cheese, grape tomatoes, cucumbers, carrots and seasoned croutons. A low-fat balsamic dressing ties everything together for a healthy choice at any time of day.

Nutrition for Grilled Chicken Salad: 220 calories, 9g total fat, 4g saturated fat, 65mg cholesterol, 520mg sodium, 14g carbohydrates, 4g fiber, 4g total sugars, 23g protein


What is the healthiest salad you can eat? ›

1. Get your greens on. Lettuce — The darker or redder, the better — so think romaine and leaf lettuces (vitamin C, folic acid, potassium). Leafy greens — Jazz things up with spring mix, baby spinach and kale or arugula (beta-carotene, antioxidants).

Are salads from fast food healthy? ›

Though a salad sounds like a healthy option, at some restaurants salads pack more calories, saturated fat and sodium than a cheeseburger. A few top tips: Avoid anything crispy (which is code for fried) and don't use the whole packet of salad dressing (dressings are usually loaded with sugar, sodium and calories).

Is a chick fil a salad healthy? ›

Yes, the Chick-Fil-A Spicy Southwest Salad is generally considered to be a healthy option. It is low in calories and has plenty of nutritious ingredients like lettuce, baby spinach, Monterey Jack and Cheddar cheese, red cabbage and carrots, roasted corn and black beans, and grape tomatoes.

Does Burger King have side salads? ›

The burger king offers two salads, a side salad, and Chicken Caesar salad. These both are very beneficial for our health.

What is the best healthiest lettuce salad? ›

Romaine lettuce's dark green color, long leaves, and crunchy texture make it a very popular salad base. Two cups of romaine fulfill about 30 percent of your daily vitamin A, and nearly three-quarters of your vitamin K, per the USDA.

Which salad is good for weight loss? ›

Delicious and effective salad recipes for weight loss
  • Chholey salad recipe. You will need. ...
  • Moong dal sprout salad. You will need. ...
  • Chopped salad or kachumber salad. You will need. ...
  • Methi (fenugreek) and cherry tomatoes salad. You will need. ...
  • Grilled chicken salad.
Dec 30, 2022

Are restaurant salads actually healthy? ›

When you're trying to pick the healthiest option from a restaurant menu, the default option is to choose from one of the salads. Unfortunately, restaurant salads can conceal a lot of extra fat and calories that make them no healthier than a burger or club sandwich.

Are store bought salads healthy? ›

Are bagged salad kits good for you? Salad kits are a great way to incorporate more vegetables into your diet, which is never an entirely bad thing. But all the toppings that make these salads taste so good also bump up the saturated fat, sugar and calories.

Can you lose weight fast just eating salads? ›

Salads can be fun, full of variety, and incredibly delicious if done right. They're healthy, have tons of beneficial nutrients, and are super versatile. Eating a salad every day can even help you lose weight.

What is the healthiest Chick-fil-A salad? ›

The Market Salad is the healthiest salad option on the Chick-Fil-A menu. A bed of mixed greens is topped with crumbled blue cheese and a mix of red and green apples, strawberries, and blueberries.

Is grilled chicken Chick-fil-A healthy? ›

Grilled Chicken Sandwich: At 320 calories and six grams of fat, this savory sandwich is a big hit among healthy eaters. A toasted multigrain bun holds a grilled boneless breast of chicken, fresh lettuce and tomato and Honey Roasted BBQ sauce together in one flavorful package. 5.

Is it Panera healthier than Chick-fil-A? ›

Chick-fil-a is healthier to eat, because it has less calories in the meal that we have chosen. Sodium is bad for you because if you eat too much it can increse your chances of developing high blood pressure, and that leads to a incresed risk of heart disease, kidney disease and strokes.

Does Wendy's do side salads? ›

Crisp lettuce, cheese, tomatoes, and croutons topped with your choice of Renée's Gourmet® Dressing. It's the salad that goes with anything.

Does Wendy's have side salads anymore? ›

Over the past couple of years, they have entirely removed half salads from their menu and now sell a “one size” salad version. As of April 2023, there are four salads on Wendy's menu: Parmesan Caesar Salad, Cobb Salad, Taco Salad, and Apple Pecan Salad.

Does Wendy's make a side salad? ›

Wendy's signature lettuce blend, a unique combo of three cheeses, and bacon bits, topped with zesty Renée's Gourmet® Caesar Dressing. Just the right size to satisfy.

What is the cleanest lettuce to buy? ›

So, what's the best lettuce to buy? We prefer whole heads first because they're the cheapest, least processed, most eco-friendly, and potentially the healthiest.

What is the healthiest lettuce for sandwiches? ›

Darker leaves tend to have more dense nutrition, which is my so many people opt for romaine lettuce. It's the healthiest lettuce among all the varieties discussed below, with the possible exception of microgreens. It's crisp and durable like iceberg lettuce, but larger, so it's also an ideal lettuce for sandwiches.

What is the safest lettuce to buy? ›

Which salad greens are safer?
  • full heads of lettuce are safer than cut greens, as long as you remove the outer leaves. ...
  • hydroponically grown greens (greens not grown in soil or fields) are safer, as long as the water used to irrigate them is clean.
  • Organic produce is a safer choice, but not free from risk.
Feb 7, 2020

What should I eat after 7pm? ›

Healthy Late-Night Snacks: 28 Ideas To Curb Your Cravings
  • Popcorn. When winding down before bed with a bag of popcorn and a show, you may wonder, is popcorn a good late-night snack? ...
  • Hummus. ...
  • Greek Yogurt. ...
  • Cottage Cheese. ...
  • Fish. ...
  • Avocado Toast. ...
  • Bell Peppers. ...
  • Oatmeal.
Mar 15, 2021

What not to put in a salad for weight loss? ›

Crispy Chicken, Shrimp, or Tofu

Crispy chicken, coconut shrimp, fried tofu, or any other coated protein that add unnecessary calories and, often, a dose of sugar—making your salad not so diet-friendly.

Are salads healthier than sandwiches? ›

With fillings, most sandwiches hit 600 to 900 calories and 1,000 to 2,500 mg of sodium. In contrast, a full salad starts with greens (maybe even spinach) and raw veggies. With dressing, chicken, cheese, and other usual add-ons, the totals typically hit 400 to 600 calories.

Is a salad healthier than a burger? ›

A good burger gives you plenty of energy, protein and a lot of fibre; all of these help you feel satiated. Salads do contain a lot of vegetables that carry vitamins, minerals, and fibre. But the problem is they often lack overall energy and protein.

Is it better to eat salad at end of meal? ›

Eating a salad after a meal can help digestion, while eating one before a meal may help discourage overeating. No matter when you choose to eat your salad it will still come with health benefits. The most important thing is that you have vegetables regularly.

Are bagged salads OK to eat? ›

Packaged salads should be safe for consumption because their production must follow food safety practices. 2. Sometimes, packaged salads could be contaminated with harmful microorganisms. But that DOES NOT mean all of them are contaminated.

How do you order a healthy salad? ›

6 Essential Tips to Ordering the Most Nutritious Salad on Your Lunch Hour
  1. Be savvy with your greens. ...
  2. Think outside the meat box with your protein. ...
  3. Look for veggies you don't normally shop for. ...
  4. Go nuts with your healthy fats. ...
  5. Add in healthy slaws. ...
  6. Keep your dressing super simple (and low-sugar)
Aug 7, 2017

Is the salad from mcdonalds healthy? ›

The healthiest McDonald's salad is the Southwest Salad with grilled chicken. This salad is high in protein and low in fat and calories, making it a great option for those who want a healthier option than the standard fast food hamburger.

What happens to your body when you start eat salad everyday? ›

"Eating salads on a daily basis as part of an overall healthy lifestyle may support gradual weight loss over time," says Karnatz. "This is because leafy greens are low in calories and high in volume and fiber, which will keep you satisfied for longer," she adds.

Why am I not losing weight but eating salads? ›

You're not eating enough calories.

If you're not over eating, you could have the opposite problem – eating too few calories! When you eat almost entirely nutrient-dense foods, (especially if you eat salad a lot, or lots of fruits and veggies and not a lot of protein) the calorie intake doesn't add up quickly.

What happens if you only eat salad and drink water for a week? ›

You would die of starvation.

Drinking nothing but water is actually natural, so no problem there. Eating only salad is not natural. It is essential that humans get protein and quickest and easiest way to get protein is to eat meat.

Is Chick-fil-A salad or sandwich healthier? ›

Chick-fil-A Market Salad

The Market Salad is definitely the healthiest choice. While you can choose between topping it with strips, nuggets or a grilled filet, the healthiest choice is the grilled filet. Ordering it with no chicken at all brings the calorie count down to just 210.

Is Chick-fil-A chicken noodle soup healthy? ›

Health Benefits Of Eating Chick-Fil-A Chicken Noodle Soup

The chunks of white meat chicken are rich in protein, while the celery and carrots provide essential vitamins and minerals. Plus, since the broth is low in fat and sodium, it's an ideal choice for those trying to eat a healthier diet.

Is Chick-fil-A or Popeyes healthier? ›

But if you had to pick one, the Chick-fil-A chicken sandwich is a “healthier option,” says Julie Upton, MS, RD, co-founder of nutrition website Appetite for Health. “At 440 calories, most people can enjoy a Chick-fil-A sandwich without blowing their daily calorie and fat budgets,” she says.

Is Chick-fil-A kale salad healthy? ›

"The combination of the kale crunch side salad with grilled nuggets is one of the healthiest combinations on the menu," says Pankonin. "It's low in calories and high in protein, which is going to keep you fuller longer. It's also packed with vitamins and minerals like vitamin K, calcium, and potassium."

Is Panda Express considered healthy? ›

Although many of Panda Express' dishes are high in sodium and sugar, you can still find nutritious choices on their menu. If you are looking for a healthier lunch or dinner, plan ahead by researching lower-sodium, lower-sugar items—or consider the chain's line of lower-calorie Wok Smart entrees.

What fast food can you eat on a low fat diet? ›

With these guidelines in mind, here are some of the healthier options on fast-food menus:
  • Grilled nuggets at Chik-fil-A. ...
  • Grilled chicken wrap at Wendy's. ...
  • Grilled steak soft taco at Taco Bell. ...
  • Tuna salad sub at Subway. ...
  • Steak burrito bowl at Chipotle. ...
  • Protein Style burger at In-N-Out. ...
  • MorningStar Veggie Burger at Burger King.
Aug 7, 2019

Can Wendys be healthy? ›

Luckily, there are lots of healthy options at Wendy's to choose from—fiber-rich chili, salads overflowing with filling, leafy greens, and lean, protein-packed grilled chicken sandwiches. Here's how Goscilo navigates the menu.

Why did Wendy's stop selling salads? ›

coli contamination that sickened at least 37 people. Illness in Michigan, Ohio and Pennsylvania have been tied to a romaine-iceberg hybrid that is unique to Wendy's, and that the fast-food chain uses only on sandwiches, not salads.

Does Mcdonalds have side salads? ›

Feel free to accompany any of our meals with this freshly prepared side salad. Or order it instead of fries. Salad includes mixed lettuce, shredded carrots and cherry tomatoes delicately laced with a vinaigrette dressing.

Why did Wendy's get rid of the side salad? ›

Wendy's has simplified the menu to help improve operations, halting the sometimes more complex limited-time offers and removing slow-selling items like wraps and side salads. “The consumer wants core items,” he said. Customer satisfaction also is up.

Does Chick Fil A sell side salads? ›

A fresh bed of mixed greens, topped with a blend of shredded Monterey Jack and Cheddar cheeses and grape tomatoes. Made fresh daily. Served with charred tomato, crispy red bell peppers and choice of dressing.

What happened to the lettuce at Wendy's? ›

On Aug. 19 the Wendy's company removed lettuce from all sandwiches in a few states. The outbreak was initially limited to two states, but had grown to six states before being declared over. The states with confirmed patients are Indiana, Michigan, Ohio, Pennsylvania, New York and Kentucky.

Does Wendy's have 2 sizes of salads? ›

Wendy's offers four premium entrée salads, the popular Apple Pecan Chicken, Spicy Chicken Caesar, BLT Cobb and Baja. They're also offered in half sizes, giving consumers a choice in portion sizes to meet their needs. Two side salads, a Caesar and Garden, round out the line.

Is Wendy's avocado salad healthy? ›

Wendy's Southwest Avocado Salad is a relatively healthy option when compared to other fast food menu items. It offers fresh lettuce, tomatoes, peppers, and onions, along with black beans, corn, and cilantro ranch dressing, all of which provide plenty of vitamins and minerals.

What kind of lettuce is used in Wendy's salads? ›

Made fresh daily with romaine lettuce, grilled chicken breast, Italian cheese, crunchy croutons, and creamy Caesar dressing.

Can you eat unlimited salad on a diet? ›

And while reaching for a salad for lunch day-in-and-day-out may seem like a no-brainer, I wondered if you could have too much of a good thing. The short answer is: Yep. According to Food Fix founder Heather Bauer, RD, CND, all those raw veggies can seriously stress out your GI tract.

Is spring mix healthier than romaine? ›

While spring mix, spinach, and kale are often hailed as the salad bar's nutritional powerhouses, the truth is that romaine is, as far as vitamins and minerals and all that good stuff is concerned, actually very comparable (and in some ways better) than its supposedly-so-much-more-virtuous cousins.

What is superfood salad? ›

About Superfood Salad Recipe: For those looking to strengthen their immune system, this gluten-free and vegan salad is an immunity quick-fix. It is packed with delicious superfoods like chickpeas, kale, and blueberries that are rich in nutrients like vitamin A, vitamin C, calcium, iron, and antioxidants.

Are salads good to eat everyday? ›

Eating salad every day is a great habit to get into. Salads made with a variety of fruits and vegetables make the perfect healthy lunch or dinner. That's because they're filled with tons of nutrients that benefit your body, like fiber, vitamin E, and vitamin C.

How to lose 10 pounds in a week? ›

To lose 10 pounds, a person can follow these steps.
  1. Follow a low-calorie diet. Share on Pinterest A low-calorie diet is recommended when trying to lose weight. ...
  2. Avoid junk food. Junk foods are: ...
  3. Add lean protein. Lean protein helps build muscle. ...
  4. Move more. ...
  5. Try high-intensity cardio. ...
  6. Add weights. ...
  7. Eat fewer carbs. ...
  8. Reduce bloating.
Apr 13, 2018

Will I lose weight eating 2 salads a day? ›

"Eating salads on a daily basis as part of an overall healthy lifestyle may support gradual weight loss over time," says Karnatz. "This is because leafy greens are low in calories and high in volume and fiber, which will keep you satisfied for longer," she adds.

Should you eat salad at night? ›

Eating salad as your last meal of the day before going to bed can be fine, but the amount and timing is key. You should ideally eat it at least a few hours before you go to sleep (the ideal time is likely close to 4 hours even).

What is healthier than iceberg lettuce? ›

Cos or romaine lettuce has a better nutritional profile than iceberg lettuce. Even though romaine lettuce still contains a significant amount of water at nearly 95%, the amounts of fiber, vitamins, and minerals are higher.

What is a better lettuce than iceberg? ›

Nutritionally speaking, romaine is deemed superior to iceberg. Romaine is packed with nutrients, including vitamins A and C, and good amounts of folic acid and magnesium. The darker green leafy parts provide more nutritional value than the white crunchy centers, but all of it provides fiber in a healthy diet.

Are cucumbers healthy for you? ›

Nutrients. Cucumbers are packed with them. In just a single cup of cucumber slices, you'll get 14% to 19% of the vitamin K you need for the day. You'll also get vitamins B and C along with minerals like copper, phosphorus, potassium, and magnesium.

What is salad 7 superfoods? ›

of superfood salads. Kale, green cabbage, broccoli, Brussels sprouts, chicory, roasted pumpkin seeds and dried cranberries – all tossed in a classic poppyseed dressing. Seven superfoods never tasted so good!

What leafy greens are superfoods? ›

Dark green leafy vegetables are great sources of nutrition. Salad greens, kale and spinach are rich in vitamins A, C, E and K, and broccoli, bok choy and mustard are also rich in many of the B-vitamins.


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