Health and Nutrition
Why Your Fast-Food Salad Might Be Less Healthy Than a Burger
Discover how dressings, toppings, and clever marketing can turn “healthy” salads and smoothies into high-calorie traps.
- Yitzhak Eitan
- פורסם כ"ג טבת התשפ"ה

#VALUE!
When choosing between a burger and a salad, it's fair to assume that the salad is the healthier option. However, many fast-food salads can contain more calories, sugar, and fat than a regular burger.
A recent review found that while fast-food chains often market salads as healthy alternatives, the toppings pack on the extra calories. Dressings made with oils, high-fat croutons, and candied nuts add flavor, but also significantly increase the calorie count.
Hidden Calories in “Healthy” Options
A seemingly innocent grilled chicken salad might look light, but once you add a rich dressing or croutons, it can exceed 900 calories. By comparison, a standard burger typically contains 500–700 calories.
Even green smoothies, often seen as the ultimate health drink, can be deceptive. Many are loaded with added sugars, syrups, ice cream, or sweetened ingredients, turning them into something more like a dessert than a nutritious snack.
Marketing vs. Reality
Much of the appeal of these meals comes from clever marketing. Foods are labeled as “light” or “low-fat,” but they’re often far from healthy. Consumers are led to believe they’re making a better choice, when in reality, they may not be.
How to Make Smarter, Healthier Choices
Ask for dressing on the side, so you can control how much you use
Skip the heavy add-ons like croutons, cheese, or candied nuts
Opt for fresh veggies, grilled proteins, and lighter toppings
Read the nutrition info when it’s available- it may surprise you
Don’t assume that a salad is automatically the better choice. With a few smart tweaks, you can enjoy your meal without unwanted extras.