Healthy? Think again. Some restaurant salads are calorie monsters hiding under a bed of lettuce
When it comes to eating well outdoors, many of us spontaneously opt for a salad: vegetables, a source of protein, a little greenery... simple, fresh, light.
But beware: not all salads are created equal. In fact, some can be higher in calories, fat or salt than a "normal" dish. We explain why this reflex can be misleading - and how to choose a really healthy salad in a restaurant...
1. Hidden ingredients that weigh down the dish
These are often the additions that turn a light salad into a calorie bomb:
- Creamy sauces (mayonnaise, ranch, blue cheese) full of saturated fats
- Rich cheeses (mozzarella, goat's cheese, feta in large quantities)
- Fried croutons, chips, crispy nuggets
- Processed meats: bacon, cold cuts
- Sweetened dried fruit, syrups
In some restaurants, "healthy" salads reach 600 to over 1,000 kcal because of these additional ingredients.
2. Sodium, an insidious enemy
Even without excess fat, a salad can be extremely salty - from sauces, cheeses, pickles or smoked meats.
The result: a toxic intake of sodium that can damage cardiovascular health.
3. XXL portions
Some large salad plates are so large that they far exceed the caloric requirements of a meal. You can consume as many, if not more, calories than with a "classic" dish.
4. Vegetable illusion, but often ultra-processed
A "vegetarian" salad doesn't guarantee that it's healthy. Ultra-processed ingredients (chips, industrial sauces, sweet toppings) may be added. A study of vegan vs. omni menus shows that "vegetarian" dishes are sometimes still high in salt, sugars and fats.
What's more, consumers are often under the illusion that what's "green" is always healthy - a belief that sometimes exceeds nutritional reality.
How to "save" your salad in a restaurant: practical tips
Here are a few strategies for choosing (or transforming) a truly healthy salad:
Ask for the dressing on the side ➡️ You retain control over the quantity
Avoid fried ingredients ➡️ Croutons, nuggets or chips = empty calories
Choose lean proteins ➡️ Grilled chicken, fish, hard-boiled eggs
Ask to reduce cheese/bacon ➡️ Opt for a light touch, not a whole block
Ask for vinegar or lemon juice + oil olive➡️ A simple but effective sauce
Watch the portion size ➡️ Even a "light" salad can be a complete dish
Read the menu or ask for Nutritional values➡️ If the restaurant provides them, compare
In short: salads, yes, but not just any salad
Ordering a salad may seem like a healthy choice - but it's far from guaranteed.
Creams, cheeses, fatty toppings, sweet sauces and giant portions can turn your green plate into a calorie trap.
The important thing is to look at what's inside, ask for changes, and stay portion-conscious.
Adèle Peyches
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