Dietitian Shares the Biggest Calorie-Adding Mistakes People Make Ordering Restaurant Salads
When you're trying to make the healthier choice at a restaurant, flipping to the salad portion of the menu is usually the first thought that comes to mind. After all, it's just a bunch of vegetables, right? Unfortunately, that "healthy" salad isn't always as nutritious as you might hope.
"Salads can be incredibly nutrient-dense and a great way to get fiber-rich vegetables, but they can also become very calorie-dense if you're not paying attention to the ingredients-especially at restaurants," says Theresa Link, a registered dietitian at Virta Health. "In fact, some restaurant salads clock in at 1,200 to 1,500 calories, more than a double cheeseburger!"
Not buying it? Next time you're at a restaurant, take a look at the calorie count next to salad menu items and compare them to other dishes you may deem "unhealthy." Common restaurant salad ingredients like crispy chicken, bacon, shredded cheese, avocado, nuts, and heavy dressings quickly add up. Not to mention, restaurant portions are often much more generous, so you may be getting double or even triple a standard serving.
For example, an ounce of shredded cheese is a fairly small serving size. Restaurant salads could include as much as three ounces, which quickly adds up in not only calories, but saturated fats and cholesterol, too. The same goes for bacon, avocado, nuts, and the like.
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Dressings are another calorie-adding culprit. A tablespoon of dressing might only be around 75 to 100 calories, but restaurant salads might include three to four tablespoons, adding 300 to 400 calories alone.
"Salads often carry a 'health halo,' which makes it easy to assume they're automatically a lighter option," Link explains. "When something is perceived as healthy, people may overlook portion sizes or forget that combining several calorie-dense ingredients can quickly turn a salad into a high-calorie meal."
Eating a salad packed with non-starchy vegetables like broccoli, bell peppers, cucumbers, celery, radishes, cabbage, carrots, mushrooms, and zucchini is a better option. All of these ingredients add fiber, volume, and crunch while still helping you feel satisfied.
As for creamy dressings, Link suggests asking for it on the side to better control portions. You can also add more indulgent ingredients like avocado, nuts, seeds, or cheese. Just choose a couple rather than all of the above to keep your salad balanced, filling, and nutrient-dense.
This story was originally published by Men's Journal on May 7, 2026, where it first appeared in the Health & Fitness section. Add Men's Journal as a Preferred Source by clicking here.
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This story was originally published May 7, 2026 at 5:09 PM.