9 Healthy Salads from Well-Known Fast-Food Chains

Here are some options for healthy salads that have been approved by dietitians, ranging from Panera to Sweetgreen.

Eating at a fast-food restaurant is a handy option for many individuals who are always on the go because of the restaurants’ speedy service. And, in many cases, their more affordable prices. The majority of eateries provide salads as a healthier alternative to the fatty. Fried food that is often seen on the menus of fast food restaurants. It may seem that any salad is a healthful option, particularly when contrasted to burgers or fried chicken. But this is not always the case, not all healthy salads are the same. Depending on what you buy. A salad from a fast food restaurant may rapidly pile up in terms of the amount of added sugar and salt that it contains. Eating an excessive amount of sugar and sodium over a prolonged period of time can contribute, respectively, to obesity and kidney stones.

I went out to Jessica Ball, M.S., RD, the nutrition editor at EatingWell. To get her professional recommendation on how you might locate the healthiest choice on the menu. I hope this information is helpful to you. Here is a list of the nine most healthy salads that can order at fast food restaurants.

Wendy’s

Parmesan Caesar Salad without Dressing

The Caesar salad is a standard option at many restaurants, and Wendy’s takes their take on the dish to a new level by adding grilled chicken breast. Parmesan crisps, and a three-cheese mix to the bed of romaine lettuce that is served crunchy. If you don’t use the dressing, you’ll save 140 calories and 320 milligrams of salt from your meal. The grilled chicken breast provides an additional dose of protein. Which will assist in preventing you from feeling hungry between meals.

Without the dressing, the following is the nutrition information for the Parmesan Caesar salad: 5 grams of carbs, 3 grams of fiber, 2 grams of total sugars. 41 grams of protein, 14 grams of total fat, 7 grams of saturated fat, 125 milligrams of cholesterol, 790 milligrams of sodium

Sweetgreen

Guacamole Greens

This salad certainly gets the “popular” classification on Sweetgreen’s website thanks to its inclusion of roasted chicken, avocado, tomatoes. Red onions, shredded cabbage, spring mix, chopped romaine, lime, and tortilla chips, as well as a lime-cilantro-jalapeo vinaigrette. This salad stuck out to Ball for a number of different reasons. To begin, the avocado is a rich source of potassium, which has shown to have the potential to assist in maintaining normal blood pressure levels. A serving of this salad has 14 grams of fiber, an important ingredient that may help you maintain a healthier weight over time and encourage the growth of beneficial bacteria in your digestive tract. Finally, the salad contains just 334 mg of sodium. Which is much less than the salt content of other combinations offered by Sweetgreen. Some of those combinations registered at over 1,200 mg. Which is more than half of the daily maximum of 2,300 mg that is suggested.

515 calories, 31 grams of total fat, 5 grams of saturated fat, 58 milligrams of cholesterol, 334 milligrams of sodium, 29 grams of carbs, 14 grams of fiber, three grams of total sugars, and 27 grams of protein include in guacamole greens.

Panera

Asian Sesame Salad with Chicken

When you go to Panera the next time, give some thought to getting the Asian Sesame Salad with Chicken. This dish is perfect for a short lunch break or a last-minute meal. A bed of romaine lettuce is the foundation of this delectable dish. Also includes chicken, almonds, sesame seeds, wonton strips, cilantro, and an Asian sesame vinaigrette. You may simply ask for the healthy salads to prepare without almonds if you suffer from nut allergies.

410 calories, 22 grams of total fat, 3 grams of saturated fat, 70 milligrams of cholesterol, 800 milligrams of sodium, 29 grams of carbs, 6 grams of fiber, 7 grams of total sugars, and 27 grams of protein make up the Asian Sesame Salad with Chicken.

Saladworks

Southwest Chipotle Ranch Salad without Dressing

There are thousands of other combinations available to pick from at Saladworks. But the Southwest Chipotle Ranch Salad is the one that Ball suggests ordering (but without the dressing!). This option has romaine, iceberg, avocado, corn, tomatoes, pepper Jack cheese. And tri-color tortilla strips, and it is loaded with protein. Grilled chicken and beans contribute to the salad’s satisfying total of 28 grams of protein. It is crucial to consume a diet that contains an adequate amount of protein since this macronutrient is required for the proper functioning of many of the body’s processes. Such as maintaining strong muscles and facilitating digestion.

Without the dressing, the Southwest Chipotle Ranch Salad has the following nutritional value: 440 calories, 25 grams of total fat. Eight grams of saturated fat, 85 milligrams of cholesterol, 710 milligrams of sodium. 27 grams of carbs, six grams of fiber, six grams of total sugars, and twenty-eight grams of protein.

Chipotle

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

Due to the restaurant’s “mix-and-match” ordering system, Chipotle makes it simple to create a healthy order. In the realm of healthy salads, our most recommended option is a scrumptious combination of salad greens, black beans, steak, and fajita veggies. Instead of topping the healthy salads with dressing, which would add an additional 220 calories and 850 mg of sodium. Consider topping the healthy salads with their tomatillo-green chili salsa. Which functions as a tasty dressing and would save you both calories and salt.

The following are the nutritional stats for the steak salad: 330 calories, 8 grams of total fat, 2.5 grams of saturated fat, 80 milligrams of cholesterol. 965 milligrams of sodium, 35 grams of carbs, 11 grams of fiber, 7 grams of total sugars, and 31 grams of protein.

Chopt

When Ball was at Chopt, it was difficult for her to choose just one healthy advice. So she picked three instead. To begin, we have the Traditional Cobb salad, which is comprised of grilled chicken. Avocado, bacon, hard-boiled egg, blue cheese, grape tomatoes, and romaine lettuce. This tasty combination may rapidly pile up in calories and salt. Though, so Ball advises going for the half order instead of the whole. You will still get an astounding 26 grams of protein, but the sodium will reduce from 1,183 mg to 592 mg.

One other combination that comes highly recommended by Ball is the Santa Fe salad. Which consists of romaine lettuce, avocado, grape tomatoes, corn, pepper Jack cheese, and crispy shallots. This alternative is fantastic for vegetarians, and it comes with a chipotle vinaigrette that is both sweet and smokey. The Palm Beach salad is the third recommendation that Ball offers. This healthy salads dress with a white balsamic vinaigrette and has avocado, grape tomatoes, English cucumbers, hearts of palm, and romaine. Order it with grilled chicken to increase the level of enjoyment you get after eating it. You can choose whatever salad you want, and you’ll still wind up with something nutritious and delectable in the end.

Classic Cobb, Santa Fe or Palm Beach with Grilled Chicken

Half an order of the Classic Cobb has the following nutritional information: 318 calories, 20 grams of total fat, seven grams of saturated fat. 193 milligrams of cholesterol, 592 milligrams of sodium, ten grams of carbohydrates. five grams of fiber, four grams of total sugars, and twenty-six grams of protein.

450 calories, 29.5 grams of total fat, 14.5 grams of saturated fat, 65 milligrams of cholesterol, 402.5 milligrams of sodium. 29.5 grams of carbs, 11.5 grams of fiber, 7.5 grams of total sugars, and 22 grams of protein make up Santa Fe.

With grilled chicken, the Palm Beach has the following nutritional breakdown: 285 calories, 12 grams of total fat. 1.5 grams of saturated fat, 65 milligrams of cholesterol, 272.5 milligrams of sodium, 19.5 grams of carbohydrates. 10.5 grams of fiber, 6.5 grams of total sugars, and 27 grams of protein.

Subway

Tuna Salad

Did you know that you can make a salad out of any sandwich you order at Subway? When you go to the quick-service restaurant the next time. Ask for your tuna sandwich to be made into a tuna salad instead. The traditional tuna healthy salads mix is served as either lunch or supper on top of a bed of lettuce. Spinach, tomatoes, onions, green peppers, olives, and cucumbers. This creates a meal that load with vegetables. In addition to this, tuna is an excellent source of omega-3 fatty acids. Which promote healthy heart function and prevent inflammation.

362 calories, 24 grams of total fat, 4 grams of saturated fat, 40 milligrams of cholesterol, 390 milligrams of sodium, 10 grams of carbs. 4 grams of fiber, 5 grams of total sugars, and 15 grams of protein are included in tuna salad.

McAlister’s Deli

Garden Salad without Dressing

If you find yourself at a McAlister’s Deli in the near future, Ball suggests ordering the Garden Salad. Mixed greens, tomato, cucumber, croutons. And Cheddar-Jack cheese are the components that make up this delicious and nutritious vegetarian healthy salads. If you want to add a dressing to your meal, do it sparingly since it has the potential to rapidly increase the total number of calories and salt in your dish.

Without the dressing, a Garden Salad has 310 calories, 19 grams of total fat, 10 grams of saturated fat. 50 milligrams of cholesterol, 540 milligrams of sodium, 19 grams of carbs. 3 grams of fiber, six grams of total sugars, and 18 grams of protein.

Jack in the Box

Grilled Chicken Salad

When visiting Jack in the Box, Ball recommends going with the Grilled Chicken Salad option. This mouthwatering dish is comprised of iceberg and romaine lettuce, chicken that has been grilled. Cheddar cheese, grape tomatoes, cucumbers, carrots, and croutons that have been seasoned. A low-fat balsamic dressing brings the whole dish together. Making it a nutritious option that can be eaten at any time of the day.

The Grilled Chicken Salad has the following nutritional information: 220 calories, 9 grams of total fat, 4 grams of saturated fat. 65 milligrams of cholesterol, 520 milligrams of sodium, 14 grams of carbs. 4 grams of fiber, 4 grams of total sugars, and 23 grams of protein.

Reviewed by Dietitian Emily Lachtrupp, M.S., from Geometry Dash RD