Best & Worst Fast Food Salads....

Which salads are highest in calories and fat -– and which are lowest?

When you're looking to order something relatively healthy from a fast-food menu, you probably go for a salad. But did you know some fast-food salads are as high in calories and fat as a double Quarter Pounder with Cheese (740 calories, 42 grams of fat)?

Two key ingredients can make or break your fast food salad: chicken (specifically, whether you choose "grilled" or "crispy" style) and salad dressing. Although some fat helps make salad dressing taste good, many fast-food dressings go too far. A serving of blue cheese dressing at Carl’s Jr., for example, adds 320 calories and 34 grams of fat to your salad.

Below are my picks for some of the best and worst salad options at the 10 top fast food chains. The "best" salads were those with the most fiber and the least saturated fat; the “worst” salads had the highest levels of saturated fat, total fat, and/or calories.

Best Fast Food Salads
All these fast food entrée salads have less than 5 grams of saturated fat, and most have less than 15 grams of total fat. Those with more than 15 grams of fat feature nuts, which are nutrient-rich and contribute "smart" fats (monounsaturated fat and polyunsaturated fat). Because of the fat and sodium content of many fast-food salad dressings, I've suggested using only half a pack of dressing with some of these salads. That should be plenty for most people.

1. Taco Bell Chicken Ranch Taco Salad (Fresco Style). This salad has 240 calories, 6 grams total fat; 1 gram saturated fat; 1,110 milligrams sodium, 6 grams fiber, and 23 grams protein. Ingredients: beans, fiesta salsa, lettuce, rice, southwest chicken, tomato.

2. Taco Bell Chipotle Steak Taco Salad (Fresco Style): 220 calories; 7g total fat; 2g saturated fat; 960 mg sodium; 6g fiber; 41g protein. Ingredients: beans, fiesta salsa, lettuce, rice, steak, tomato.

3. McDonald’s Premium Southwest Salad with Grilled Chicken (with 1/2 packet Southwest dressing): 370 calories; 12g total fat; 3.5g saturated fat; 1,130 mg sodium; 6g fiber; 30g protein. Ingredients: Mixed greens, oven-roasted tomatoes, fire-roasted corn, black beans, poblano peppers, cheddar & jack cheeses, and tortilla strips.

4. Chick-fil-A Chargrilled Chicken Garden Salad (with Fat Free Honey Mustard): 390 calories; 15g total fat; 4.5g saturated fat; 1065mg sodium; 5g fiber; 25g protein. Ingredients: Lettuce, carrots, grape tomatoes, broccoli florets, Jack and cheddar cheeses, grilled chicken, garlic and butter croutons, honey-roasted sunflower kernels.

5. Wendy’s Mandarin Chicken Salad (with 1/2 packet Oriental Sesame Dressing but without crispy noodles): 395 calories; 18g total fat; 2.3g saturated fat; 880 mg sodium, 4g fiber; 29g protein. Ingredients: Salad greens, grilled chicken fillet, mandarin oranges, toasted almonds.

6. Chick-fil-A Chargrilled Chicken & Fruit Salad (with Reduced Fat Berry Balsamic Vinaigrette): Calories: 360; 10g total fat; 3.5g saturated fat; 810mg sodium; 4g fiber; 23g protein. Ingredients: Lettuce, carrots, Jack and cheddar cheeses, grilled chicken, fresh fruit medley, Harvest Nut granola.

7. Jack in the Box Grilled Chicken Salad (with Low-fat Balsamic dressing): 286 calories; 10.5 g total fat; 4g saturated fat; 1,140mg sodium; 4g fiber; 28g protein. Ingredients: Mixed salad greens, grilled chicken tenders, cheddar cheese, grape tomatoes, red onions, cucumbers, carrots.

8. Carl’s Jr. Cranberry Apple Walnut Grilled Chicken Salad (with 1/2 packet Raspberry Vinaigrette): 380 calories; 17g total fat; 4.5g saturated fat; 915 mg sodium; 4g fiber; 26g protein. Ingredients: Mixed salad greens, grilled chicken, feta cheese, apple slices, dried cranberries, glazed walnuts.

9. KFC Grilled Chicken BLT Salad (with Hidden Valley Ranch Fat Free dressing): 255 calories; 7g total fat; 2.5g saturated fat; 1,160 mg sodium; 3g fiber; 36g protein. Ingredients: lettuce, oven-roasted chicken, diced tomatoes, bacon bits.

10. Carl’s Jr. Original Grilled Chicken Salad (with Low Fat Balsamic Vinaigrette): 235 calories; 7.5g fat; 3g saturated fat; 1,090 mg sodium; 3g fiber; 24g protein. Ingredients: Mixed greens, grilled chicken, red onions, shredded cheese, tomatoes, and cucumber slices.

Worst Fast Food Salads
Most of these entrée salads have more than 10 grams of saturated fat, 35-59 grams of total fat, and up to 900 calories. Some have more sodium than most U.S. adults should consume in an entire day (1,500 mg), as recommended by the CDC.

1. Wendy’s Chicken BLT Salad (with Honey Dijon dressing): 790 calories; 53.5g total fat; 13.5g saturated fat; 1,665 mg sodium; 3g fiber; 38g protein. Ingredients: Salad greens, fried chicken filet, grape tomatoes, bacon, shredded cheddar, garlic croutons.

2. Arby’s Chopped Farmhouse Chicken Salad, Crispy (with Buttermilk Ranch dressing): 670 calories; 48g total fat; 12.5g saturated fat; 1,470 mg sodium; 4g fiber; 33g protein. Ingredients: Salad greens, popcorn chicken, pepper bacon, cheddar cheese.

3. Jack in the Box Chicken Club Salad (with Bacon Ranch dressing): 866 calories; 59g total fat; 12g saturated fat; 2,168 mg sodium; 5g fiber; 38g protein. Ingredients: Mixed salad greens, crispy chicken, bacon, cheese, seasoned croutons.

4. Carl’s Jr. Southwest Grilled Chicken Salad (with Chipotle Caesar dressing): 710 calories, 50g total fat; 12g saturated fat; 1,960 mg sodium; 6g fiber; 37g protein. Ingredients: Spring salad mix, grilled chicken, roasted corn, black bean salsa, red onions, shredded cheese, bacon bits, and tortilla strips.

5. Taco Bell Chipotle Steak Taco Salad: 900 calories, 57g fat, 11g saturated fat, 1,700 mg sodium, 8g fiber, 28g protein. Ingredients: crispy tortilla "bowl," steak, beans, cheddar, rice, lettuce, tomatoes, tortilla strips, reduced-fat sour cream, chipotle dressing.

6. KFC Crispy Chicken Caesar Salad (with Creamy Parmesan Caesar dressing): 650 calories; 48g total fat; 11g saturated fat; 1,340 mg sodium; 4g fiber; 32g protein. Ingredients: Lettuce, crispy chicken, Parmesan cheese, Parmesan garlic croutons.

7. Chick-fil-A Chick-n-Strips Salad (with Buttermilk Ranch dressing): 780 calories; 49g fat; 10g fat; 1,825 mg sodium; 5g fiber; 43g protein. Ingredients: Lettuce, carrots, grape tomatoes, broccoli florets, Jack and cheddar cheeses, fried chicken strips, garlic and butter croutons, honey-roasted sunflower kernels.

8. Burger King Tender Crisp Chicken Garden Salad (with Ranch dressing): 680 calories; 46g total fat; 9g saturated fat; 1570 mg sodium; 4g fiber; 28g protein. Ingredients: Lettuce, carrots, tomatoes, cheese, crispy chicken.

9. Sonic Drive-In Crispy Chicken Salad (with regular Ranch dressing): 534 calories; 37.6g fat; 8.5g saturated fat; 1,334 mg sodium; 5g fiber; 21g protein. Ingredients: Lettuce, crispy chicken, carrots, jack cheese, grape tomatoes, red cabbage, croutons.

10. McDonalds Premium Bacon Ranch Salad with Crispy Chicken (with Ranch dressing): 540 calories; 35g total fat; 8.5g saturated fat; 1,500 mg sodium; 3g fiber; 30g protein. Ingredients: Mixed Greens, grape tomatoes, carrots, jack and cheddar cheeses, bacon, crispy chicken.

By Elaine Magee, MPH, RD, WebMD