Thursday, December 9, 2010

Sly Salads: a comparison of the best and worst salad options

Look at these salads from various restaurants. Maybe you are better off ordering a burger? 



* Okay to order
** Okay to order but watch how much you eat


Buffalo Wild Wings:
  • Honey BBQ chicken, without (w/o) dressing: 479 calories, 17g fat
  • Grilled Blackened chicken, w/o dressing: 608 calories, 30g fat
  • Garden, w/o dressing: 275 calories, 17g fat
    • Tip: If your trying to be good split a salad with a friend, bring your own dressing.



Burger King:
  • Crispy chicken garden salad, w/o dressing or croutons: 410 calories, 23g fat
  • *Grilled chicken garden salad, w/o dressing or croutons: 230 calories, 8g fat

Dressings
    • Ken's Honey Mustard dressing: 270 calories, 23g fat
    • *Ken's Fat free ranch: 60 calories, 0g fat
    • **Ken's light Italian: 120 calories, 11g fat



Dairy Queen:
  • Crispy chicken, w/o dressing: 460 calories, 19g fat
  • *Grilled chicken, w/o dressing: 280 calories, 11g fat

Dressings
  • *Any of Dairy Queen's 4 fat free dressings are okay.


McDonald's:
  • Most salads with grilled chicken and low-fat dressings are good choices. 
  • Asian, crispy chicken, w/o dressing: 410 calories, 20g fat
  • *Asian, grilled chicken, w/o dressing: 300 calories, 10g fat
    • **1pkt low fat sesame ginger dressing: 90 calories, 2.5g fat
  • *Bacon ranch with grilled chicken, w/o dressing: 260 calories, 9g fat
  • *Caesar with grilled chicken, w/o dressing: 220 calories, 6g fat


Wendy's (Full size salads)
  • Baja Salad: 740 calories, 47g fat, 49g carb, 35g protein
  • BLT Cobb salad: 640 calories, 47g fat, 15g carb, 47g protein
  • Apple Pecan Chicken Salad: 580 calories, 27g fat, 50g carb, 38g protein
  • Spicy Chicken Caesar Salad:: 750 calories, 49g fat, 41g carb, 37g protein
    • Tip: Your better off ordering a single Jr hamburger and a small order of fries which is 540 calories, 23g fat, 68g carb, and 16g protein



    Salad Bar Nutrition Facts
    The healthfulness of your salad varies greatly, depending on what ingredients you choose. Use this chart to build a better salad.
    Food
    Calories
    Fat (g)
    Saturated Fat (g)
    Protein (g)
    Carbohydrate (g)
    Fiber (g)
    Vit A (RE)
    Vit C (mg)
    Iron (mg)
    Calcium (mg)
    Cheddar,
    1 oz
    114
    9
    6
    7
    0
    0
    86
    0
    0.2
    204
    Feta,
    1 oz
    75
    6
    4
    4
    1
    0
    36
    0
    0.2
    140
    Egg, 1, boiled
    78
    5
    2
    6
    0.6
    0
    84
    0
    0.6
    25
    Bacon bits, .25 oz
    24
    1
    1
    3
    0
    0
    0
    0
    0.2
    2
    Chickpeas,
    ½ C
    143
    1
    0
    6
    27
    5
    3
    5
    1.6
    39
    Chicken,
    3.5 oz
    173
    5
    1
    31
    0
    0
    9
    0
    1
    15
    Sunflower seeds, 1 oz
    160
    14
    2
    6
    5
    3
    1
    0
    1.4
    34
    Raisins,
    ⅓ C
    151
    0
    0
    1.5
    40
    2
    2
    2
    1
    26
    Beets, sliced, ½ C
    26
    0
    0
    1
    6
    1
    1
    3
    1.6
    13
    Broccoli,
    ½ C
    12
    0
    0
    1
    2
    1
    68
    41
    0.4
    21
    Carrot,
    ¼ carrot
    8
    0
    0
    0
    2
    1
    506
    2
    0.1
    5
    Cucumber slices, ½ C
    7
    0
    0
    0
    1
    0
    11
    3
    0.1
    7
    Mushrooms, ½ C
    9
    0
    0
    1
    2
    0
    0
    1
    0.4
    2
    Onion, diced, ¼ C
    15
    0
    0
    0
    3
    1
    0
    2
    0.1
    8
    Peas,
    ¼ C
    30
    0
    0
    3
    5
    2
    27
    6
    0.6
    10
    Bell pepper, diced, ¼ C
    7
    0
    0
    0
    2
    1
    16
    23
    0.1
    3
    Spinach,
    1 C
    12
    0
    0
    2
    2
    2
    376
    16
    1.5
    56
    Tomato,
    ½ tomato
    13
    0
    0
    1
    3
    1
    38
    12
    0.3
    3
    Romaine,
    1 C
    8
    0
    0
    1
    1
    1
    146
    14
    0.6
    20
    Italian, fat free, 2 Tbsp
    10
    0
    0
    0
    2
    0
    0
    0
    0
    0
    Italian,
    2 Tbsp
    140
    15
    3
    0
    2
    0
    0
    0
    0
    0
    Ranch, fat free, 2 Tbsp
    50
    0
    0
    1
    11
    1
    0
    0
    0
    0
    Ranch,
    2 Tbsp
    170
    18
    3
    0
    2
    0
    0
    0
    0
    0
    Vinegar and oil, 2 Tbsp
    144
    16
    3
    0
    1
    0
    0
    0
    0
    0
    Croutons,
    2 Tbsp
    30
    1
    0
    1
    5
    0
    0
    0
    0.4
    0

    C=cup, g=gram, mg=milligram, oz=ounce, RE=retinol equivalent, Tbsp=tablespoon, Vit=vitamin

    Reference
    RD411.com

    Calorieking.com

    Wendy's website

    Pennington JA, Bowes A, Church H. Bowes & Church’s Food Values of Portions Commonly Used. 17th ed. Philadelphia, PA: Lippincott Williams & Wilkins; 1998.

    Review Date 4/09
    G-0995

    Calorie King- Salads in Fast Food Restaurats

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