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 food that is high in calories and saturated fat, 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 her eight healthiest fast-food salads to order.
Wendy’s
Caesar Chicken Salad
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 Caesar Chicken Salad with dressing: 481 calories, 15g carbohydrates, 2g fiber, 4.5g total sugars, 30g protein, 33g total fat, 7g saturated fat, 880mg sodium
Sweetgreen
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, per the 2020-2025 Dietary Guidelines for Americans.
Nutrition for Guacamole Greens: 515 calories, 29g carbohydrates, 14g fiber, 3g total sugars, 27g protein, 31g total fat, 5g saturated fat, 334mg sodium
Saladworks
Southwest Chipotle Ranch Salad
There are dozens of combinations to choose from at Saladworks—Ball recommends 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 essential for keeping muscles strong and helps you feel full longer.
Nutrition for Southwest Chipotle Ranch Salad without dressing: 440 calories, 27g carbohydrates, 6g fiber, 6g total sugars, 28g protein, 25g total fat, 8g saturated fat, 710mg sodium
Panera Bread
Fuji Apple Chicken
A great thing about Panera Bread is they offer two sizes of most of their menu selections, so you can order based on your hunger levels. This includes their salads! In just a half serving of this salad you get 14 grams of protein, and you can double that by ordering a whole salad. The Fuji Apple Chicken salad features a bed of mixed greens topped with tender, grilled chicken, crisp Fuji apple slices and a blend of other ingredients such as grape tomatoes, pecans and feta cheese.
Nutrition for Fuji Apple Chicken: 270 calories, 18g carbohydrates, 3g fiber, 11g total sugars, 14g protein, 17g total fat, 4g saturated fat, 410mg sodium
Chipotle
Steak Salad with Black Beans, Fajita Vegetables, Tomatillo-Green Chili Salsa
Chipotle’s mix-and-match format makes it easy to order a healthy meal. 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.
Nutrition for Steak Salad: 320 calories, 33g carbohydrates, 11g fiber, 7g total sugars, 30g protein, 8g total fat, 2.5g saturated fat, 965mg sodium
Chopt
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 two. First up, the Classic Cobb salad features 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.
Whichever salad you choose, you’re sure to end up with something healthy and delicious.
Nutrition for Classic Cobb, half order: 318 calories, 10g carbohydrates, 5g fiber, 4g total sugars, 26g protein, 20g total fat, 7g saturated fat, 592mg sodium
Nutrition for Santa Fe: 450 calories, 29.5g carbohydrates, 11.5g fiber, 7.5g total sugars, 22g protein, 29.5g total fat, 14.5g saturated fat, 402.5mg sodium
Subway
Tuna Salad
Did you know you can turn any Subway sandwich into a salad? The next time you’re there, 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: 310 calories, 10g carbohydrates, 4g fiber, 5g total sugars, 15g protein, 24g total fat, 4g saturated fat, 390mg sodium
McAlister’s Deli
Garden Salad
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.
Nutrition for Garden Salad without dressing: 310 calories, 19g carbohydrates, 3g fiber, 6g total sugars, 18g protein,19g total fat, 10g saturated fat, 540mg sodium
