High-Calorie Salads: 10 Restaurant Salads That Beat a Big Mac
ABSTRACT
Think a salad is always the lighter choice? Discover 10 high-calorie salads that pack more calories than a 530-calorie Big Mac. We spotlight calorie-dense salad ingredients and sneaky toppings that turn a healthy bowl into a salad calorie bomb. Use our healthy salad tips to keep greens nutrient-rich, portion-smart, and waistline-friendly.
Keywords
High-calorie salads
Salads higher calories than Big Mac
Calorie-dense salad ingredients
Unhealthy restaurant salads
Salad calorie bomb
Worst fast food salads
Salad vs Big Mac calories
Restaurant salad nutrition
Calorie-heavy salad list
Healthy salad tips
Avoid salad diet mistakes
Salad toppings are high calories
Calorie count of salad ingredients
Introduction
Are salads always healthier than a 530-calorie Big Mac at McDonald’s? You might be surprised by the 10 salads found in the article "25 Salads That Have More Calories Than a Big Mac" on MSN.com. Check out this list and tips for a healthy salad below.
10. RED ROBIN SOUTHWEST GRILLED CHICKEN SALAD
Calories: 873
Fat: 51g
Protein: 49g
Carbohydrate: 48g
Sodium: 1705mg
This salad has nearly two times as many grams of fat as a Big Mac (27g).
9. CARL'S JUNIOR BEEF TACO SALAD
Calories: 880
Fat: 53g
Protein: 36g
Carbohydrate: 67g
Sodium: 1780mg
At 880 calories, the Carl's Junior Beef Taco Salad is a poor excuse for a salad.
8. MIMI'S CAFE BACON & BLEU CHEESE SALAD
Calories: 900
Fat: 60g
Protein: 48g
Carbohydrate: 47g
Sodium: 1770mg
This salad is deceptive. Though it seems relatively healthy, its toppings — bacon, strawberries, blue cheese — and dressing are what really raise the calorie count.
7. UNO CHICAGO GRILL HONEY CRISP CHICKEN SALAD
Calories: 960
Fat: 62g
Protein: 51g
Carbohydrate: 58g
Sodium: 1770mg
This salad is loaded with extra less-than-healthy toppings and "crispy" (essentially just fried) chicken, adding up to a whopping 960 calories.
6. THE OLD SPAGHETTI FACTORY CHICKEN CAESAR SALAD
Calories: 1120
Fat: 90g
Protein: 54g
Carbohydrate: 30g
Sodium: 1820mg
Though caesar salads are widely considered a simple dish, they can be packed with calories — especially if you include their fat-filled dressing. This one passes the 1,000 calorie mark.
5. BAJA FRESH STEAK SALAD
Calories: 1240
Fat: 45g
Protein: 65g
Carbohydrate: 149g
Sodium: 3440mg
If you're on a common 1,200-calorie diet, this salad will take care of the entire day.
4. ON THE BORDER BEEF GRANDE TACO SALAD
Calories: 1280
Fat: 85g
Protein: 53g
Carbohydrate: 80g
Sodium: 2250mg
You already know that the word "taco" and "salad" are a risky combination. Adding "grande" to the mix is a recipe for disaster — a 1,280-calorie disaster, to be exact.
3. THE OLD SPAGHETTI FACTORY COBB SALAD
Calories: 1290
Fat: 105g
Protein: 64g
Carbohydrate: 25g
Sodium: 2560mg
If the caesar salad from The Old Spaghetti Factory is bad news, the cobb salad (think blue cheese, bacon, egg, etc.) is next level.
2. JASON'S DELI CHILI TACO SALAD
Calories: 1310
Fat: 78g
Protein: 45g
Carbohydrate: 110g
Sodium: 1510mg
And the award for the most calorific taco salad on the list is from Jason's Deli. The added chili isn't doing your diet any favors.
1. RED ROBIN CRISPY CHICKEN TENDER SALAD
Calories: 1348
Fat: 92g
Protein: 58g
Carbohydrate: 73g
Sodium: 2325mg
At 1,348 calories, you can forget calling this a salad at all. It has 2,325 milligrams of sodium and 92 grams of fat, making a Big Mac look like a bag of spinach by comparison.
Calorie-Dense Ingredients in Salads
No garden should have this much fat or calories while trying to lose weight with a personal trainer. What are the biggest violators? Most likely, the salads above have one or more calorie-whopping ingredients that usually get my personal training clients in trouble. Below is a quick “watch-list” of calorie-dense add-ins that routinely turn a virtuous salad into a stealth calorie bomb. I’ve shown typical salad-bar portions (what most people scoop or pour) and the approximate calories that portion adds to your bowl.
Creamy dressings—ranch, Caesar, and blue cheese (2 Tbsp / 30 g), 140–160 kcal. The base is oil + egg or mayo, which is easy to overpour.
Oil and vinegar (vinaigrette) (2 Tbsp), 120 kcal. Even a “light” vinaigrette contains ~75 % oil.
Bacon bits/lardons (¼ cup ≈ 30 g), 120 kcal. Cured pork fat; sometimes fried in additional oil.
Shredded or crumbled cheese—cheddar, feta, goat (¼ cups ≈ 28 g), 110–120 kcal. This is a high-fat dairy; sharp cheeses pack big flavor but also calories.
Candied nuts – pecans, walnuts (2 Tbsp ≈ 15 g), 90–110 kcal. Nuts are calorie-dense + sugar coating.
Regular nuts/seeds: almonds, sunflower seeds, pepitas (2 Tbsp), 90–100 kcal. These are healthy fats, but very energy-dense.
Avocado (½ medium ≈ 75 g), 120 kcal. Heart-healthy monounsaturated fat; portion control matters.
Croutons (½ cup ≈ 15 g), 70–80 kcal. Fried or baked bread cubes coated in oil/butter.
Tortilla strips/fried wontons (¼ cup ≈ 15 g), 70–80 kcal. Refined carbs + oil from frying.
Dried fruit – cranberries, raisins (2 Tbsp ≈ 20 g), 60–70 kcal. Water removed → natural sugars concentrated; often sugar-coated.
Tips for keeping salads nutrient-rich but calorie-sensible
Measure dressings: Keep a 2-Tbsp (30 mL) portion in mind; drizzle, don’t dump. Better yet, serve it on the side and dip your fork.
Pick one “premium” fat: You can choose either cheese, nuts, or avocado—not all three in the same bowl.
Flavor punches beat volume: A tablespoon of bold Parmesan shavings or toasted seeds adds plenty of taste for fewer calories than a large handful.
Bulk with low-calorie veggies: Load up on leafy greens, cucumbers, tomatoes, bell peppers, and mushrooms—they average 5–20 kcal per ½ cup.
Watch the hidden sugars: Swap candied nuts and dried fruit for fresh fruit like berries or apple slices.
Keeping an eye on portions of the items above lets you enjoy satisfying texture and flavor without turning a salad into a 1,000-calorie meal.
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
