Salads
Salads are well known for being healthy alternatives to high calories and fat options.
However, some salads can have over 1,000 calories. The toppings you use to dress your salad play a big role in the nutritional value of your salad. On some restaurant menus the salads have more calories and fat then a cheeseburger. Don’t assume that all salads are healthy.
On the Menu:
- Chicken Caesar Salad: 540 calories, 321 grams of fat
- Taco Salad: 860 calories, 46 grams of fat
- Chinese Chicken Salad: 550 calories, 26 grams of fat
- Chicken BLT Salad: 680 calories, 46 grams of fat
| Toppings to Limit |
|---|
| Croutons: 15 croutons have 50 calories and 2 grams of fat |
| Black Olives: 5 medium olives have 25 calories and 2.5 grams of fat |
| Cheese: ¼ cup shredded cheese has 50 calories and 2 grams of fat |
| Sunflower Seeds: 2 Tbsp. sunflower seeds have 100 calories and 9 grams of fat |
| Bacon Bits: 2 Tbsp. bacon bits have 50 calories and 2.5 grams of fat |
| Sliced Almonds: 2 Tbsp. almonds have 100 calories and 9 grams of fat |
| Ham: ¼ cup lean ham has 45 calories and 1.5 grams of fat |
| Chicken: ¼ cup diced chicken has 50 calories and 1 gram of fat |
| Chinese Noodles: 2 Tbsp. Chinese noodles has 30 calories and 2 grams of fat |
| Hardboiled Egg: 2 Tbsp. hardboiled egg has 25 calories and 2 grams of fat |
| Toppings to Load Up On |
|---|
| Tomato: ¼ cup tomato has 5 calories and 0 grams of fat |
| Red onion: ¼ cup sliced onion has 15 calories and 0 grams of fat |
| Carrots: 2 Tbsp. shredded carrots have 10 calories and 0 grams of fat |
| Mushrooms: ¼ cup sliced mushrooms has 5 calories and 0 grams of fat |
| Bell Peppers: 3 rings of bell peppers have 5 calories and 0 grams fat |
| Cucumber: ¼ cup sliced cucumber has 5 calories and 0 grams of fat |
| Celery: ½ cup celery has 10 calories and 0 grams of fat |
| Bean Sprouts: ¼ cup has 15 calories and 0 grams of fat |
| Mandarin Oranges: ¼ cup mandarin oranges has 20 calories and 0 grams of fat |
| Broccoli: ¼ cup broccoli has 10 calories and 0 grams of fat |
Dressing
Salad dressings can be high in calories and grams of fat. Always ask for lite dressing on the side. To use less dressing dip your fork in the dressing on the side instead of pouring it directly on the salad.
| (Per 1 Oz Serving) | Calories | Fat |
|---|---|---|
| French | 130 | 13g |
| Fat-Free Vinaigrette | 30 | 0g |
| Blue Cheese | 140 | 15g |
| Lite Blue Cheese | 30 | 2g |
| Italian | 80 | 8g |
| Lite Italian | 20 | 2g |
| Ranch | 135 | 14g |
| Lite Ranch | 70 | 6g |
| Fat-Free Ranch | 35 | 0g |
| 1000 Island | 120 | 11g |
| Low-Fat Honey Mustard | 50 | 1g |
| Caesar | 140 | 14g |
| Russian | 100 | 7g |