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Best and Worst Fast-Food Salads

Which salads are highest in calories and fat, and which are lowest?

By Elaine Magee, MPH, RD
WebMD Expert Review

When you're looking to order something relatively healthy from a fast-food menu, you probably go for a salad. But did you know some fast-food salads are as high in calories and fat as a double Quarter Pounder with cheese (740 calories, 42 grams of fat)?

Two key ingredients can make or break your fast food salad: chicken (specifically, whether you choose "grilled" or "crispy" style) and salad dressing. Although some fat helps make salad dressing taste good, many fast-food dressings go too far. A serving of blue cheese dressing at Carl’s Jr., for example, adds 320 calories and 34 grams of fat to your salad.

Below are my picks for some of the best and worst salad options at the 10 top fast food chains. The "best" salads were those with the most fiber and the least saturated fat; the “worst” salads had the highest levels of saturated fat, total fat, and/or calories.

My list is based on what restaurant chains posted on their web site. Restaurants revamp their recipes and serving sizes from time to time. So I encourage you to check the nutrition information posted on their web sites for the most current information.

If you do that, you may also be able to customize the information to suit your needs. For example, if you only use half a packet of salad dressing, you might be able to filter your results that way. Same thing if you use two packets of dressing. Little things like that make a big difference in your calories, fat, sodium, and more.

Best Fast Food Salads

All these fast food entrée salads have less than 5 grams of saturated fat, and most have less than 15 grams of total fat. Those with more than 15 grams of fat feature nuts, which are nutrient-rich and contribute "smart" fats (monounsaturated fat and polyunsaturated fat).

Because of the fat and sodium content of many fast-food salad dressings, I've suggested using only half a pack of dressing with some of these salads. That should be plenty for most people.

Taco Bell Chicken Fiesta Taco Salad (Fresco Style): This salad has 240 calories, 6 grams (g) total fat; 1 gram saturated fat; 720 milligrams (mg) sodium, 5 grams fiber, and 23 grams protein. Ingredients: beans, fiesta salsa, lettuce, rice, southwest chicken, tomato.
Taco Bell Steak FiestaTaco Salad (Fresco Style): 220 calories; 6g total fat; 2g saturated fat; 810 mg sodium; 5g fiber; 17g protein. Ingredients: beans, fiesta salsa, lettuce, rice, steak, tomato.
McDonald’s Premium Southwest Salad with Grilled Chicken with 1/2 packet Southwest dressing): 370 calories; 12g total fat; 3.5g saturated fat; 1,130 mg sodium; 6g fiber; 30g protein. Ingredients: Mixed greens, oven-roasted tomatoes, fire-roasted corn, black beans, poblano peppers, cheddar & jack cheeses, and tortilla strips.
Chick-fil-A Chargrilled Chicken Garden Salad (with Fat-Free Honey Mustard): 240 calories; 6g total fat; 3.5g saturated fat; 870mg sodium; 5g fiber; 23g protein. Ingredients: Lettuce, carrots, grape tomatoes, broccoli florets, Jack and cheddar cheeses, grilled chicken, garlic and butter croutons, honey-roasted sunflower kernels.
Wendy’s Apple Pecan Chicken Salad (full-size with 1 packet Pomegranate Vinaigrette Dressing): 510 calories; 24 g total fat; 8.5 g saturated fat; 1,370 mg sodium, 4g fiber; 36 g protein. Ingredients: Salad greens, blue cheeses crumbles, dried cranberries, apple chunks, grilled chicken fillet, toasted pecans.
Chick-fil-A Chargrilled Chicken & Fruit Salad (with Reduced-Fat Berry Balsamic Vinaigrette): Calories: 290; 8g total fat; 4g saturated fat; 790mg sodium; 4g fiber; 22g protein. Ingredients: Lettuce, carrots, Jack and cheddar cheeses, grilled chicken, fresh fruit medley, Harvest Nut granola.
Jack in the Box Grilled Chicken Salad (with Low-fat Balsamic dressing): 275 calories; 9.5 g total fat; 3.5g saturated fat; 1,130mg sodium; 5g fiber; 28g protein. Ingredients: Mixed salad greens, grilled chicken tenders, cheddar cheese, grape tomatoes, red onions, cucumbers, carrots.
Carl’s Jr. Cranberry Apple Walnut Grilled Chicken Salad (with no dressing): 320 calories; 11g total fat; 3.5g saturated fat; 850 mg sodium; 5g fiber; 27g protein. Ingredients: Mixed salad greens, grilled chicken, feta cheese, apple slices, dried cranberries, glazed walnuts.
KFC Grilled Chicken BLT Salad (with Hidden Valley Ranch Fat-Free dressing): 265 calories; 8g total fat; 2.5g saturated fat; 1,330 mg sodium; 4g fiber; 36g protein. Ingredients: lettuce, oven-roasted chicken, diced tomatoes, bacon bits.
Carl’s Jr. Original Grilled Chicken Salad (with Low-Fat Balsamic Vinaigrette): 305 calories; 10g fat; 3g saturated fat; 1,280 mg sodium; 4g fiber; 25g protein. Ingredients: Mixed greens, grilled chicken, red onions, shredded cheese, tomatoes, and cucumber slices.