7 Sneaky Calorie Culprits Creeping into Your Healthy Salad: How to Be Diet Savvy

Salads are generally hailed as the epitome of healthy eating – considered low in calories, low in carbs and high in nutrients.

“Some sneaky culprits, however, can turn your healthy meal into a high-calorie dish,” says Nikki Kuhlmann, RD, LDN, registered dietitian at Anne Till Nutrition Group in Raleigh, North Carolina.

To learn more about how calories can be hiding and accumulating in your leafy salads, three registered dietitians determined what the culprits are and why they’re a problem.

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They also shared suggestions for healthier alternatives.

Here are six areas to watch.

1. Dressings

You may think that choosing a salad for lunch and dinner almost guarantees a healthy, low-calorie meal choice, but the wrong dressing can turn your meal into a higher-calorie meal than intended.

Avoid creamy salad dressings, said Julie Lopez, RD, of Virtual Teaching Kitchen Succasunna, New Jersey.

Even too many clothes can also be a sneaky trap.

“You can always add more dressing, but you can’t take it away,” she said.

“Some (people) recommend dipping your fork in the dressing, but personally I like to mix it all together. So I like to add a little and toss it so it lightly coats it.”

“A healthier way to do this is to make your own salad dressing using olive oil, vinegar or lemon juice and a touch of mustard or honey for flavor.”

Plus, store-bought salad dressings are loaded with sugar, unhealthy fats and preservatives, warned Kuhlmann of Anne Till Nutrition Group.

Even “light” or “fat-free” versions can be high in sugars and additives to make up for the lack of fat, she explained.

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“A healthier way to do this is to make your own salad dressing using olive oil, vinegar or lemon juice and a touch of mustard or honey for flavor,” Kuhlmann told Fox News Digital .

“This way you control the ingredients and portion sizes.”

2. Cheese Toppings

Although cheese adds flavor and texture, food professionals say it is high in calories and saturated fat.

“A little pinch can quickly increase the calorie count,” Kuhlmann said.

“Cheese can add 100 to 200 calories per serving and significant amounts of saturated fat, which can contribute to heart disease if consumed in excess.”

This fresh Caesar salad features romaine lettuce hearts, croutons, parmesan and vinaigrette. If you want cheese in your salad, use a small amount of strong-flavored cheese like feta or parmesan, one expert suggested. (iStock)

If you want cheese in your salad, use a small amount of strong-flavored cheese like feta or Parmesan, she suggests.

3. Croutons and other crunchy toppings

Croutons, bacon bits and fried onions add crunch but also a high dose of calories, unhealthy fats and sometimes sugars, Kuhlmann said.

“These toppings can add 100 to 150 calories per serving and are often made with refined grains and unhealthy oils,” she said.

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A healthier idea is to use nuts or seeds like almonds, walnuts or sunflower seeds instead, she noted.

“These provide healthy fats, protein and a satisfying crunch and grilling them can enhance their flavor,” she added.

4. Protein choices

It’s true that protein is essential, but certain choices like fried chicken, processed deli meats or large amounts of steak can significantly increase calories and unhealthy fats, Kuhlmann explained.

Think grilled or baked chicken or fish, tofu, beans or legumes.

“These protein sources can add between 200 and 400 extra calories, as well as unhealthy fats and sodium,” she pointed out.

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Instead, consider grilled or baked chicken or fish, tofu, beans or legumes.

These options contain fewer unhealthy fats and can provide high-quality protein.

5. Pasta and cereal

Salads with added pasta, quinoa or couscous make them more filling, but they can also be high in calories.

Instead of pasta, quinoa or other salads, try cauliflower rice or spiralized vegetables like zucchini noodles for a lower-calorie alternative. (Sezgin Pancar/Anadolu Agency via Getty Images)

“A cup of pasta or cereal can add 200 to 300 calories,” Kuhlmann said. “While these are healthy carbs, they can also turn your salad into a high-calorie meal if they’re not distributed properly.”

If you want to add cereal, keep the portion small – about a quarter cup.

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“You can also use cauliflower rice or spiralized vegetables like zucchini noodles for a lower-calorie alternative,” she suggested.

6. Dried fruits

Common salad toppings may include dried fruits like raisins, cranberries, dates and cherries, but these sugary add-ins can increase your calorie intake.

“I love dried fruit, but throwing a big handful on a salad can add quite a few calories,” says Lisa Valente, MS, RD, a nutrition expert at Healthline, based in Burlington, Vermont.

“If you’re really craving dried fruit, pay attention to portion sizes and look for options without added sugar.” (iStock)

“I prefer to use fresh fruit for a little sweetness… You get a much bigger portion, but if you’re really craving dried fruit, pay attention to portion sizes and look for options with no added sugar.”

7. Nuts and seeds

Nuts and seeds can add crunch, are sources of healthy fats, and can help you feel full between meals, but watch portion sizes.

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“Choose smaller nuts and seeds, like slivered almonds or sunflower seeds, to spread over your salad without taking a huge portion,” suggested Healthline’s Valente.

And when picking nuts, avoid candied nut varieties, said Lopez of Virtual Testing Kitchen.

Essential ingredients for a healthy salad

To make your salad both hearty and healthy, here are some tips to stay on track.

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Leafy vegetables. The base of any good salad, leafy greens like spinach, kale and arugula, are low in calories but high in vitamins, minerals and fiber, said Kuhlmann, a registered dietitian in North Carolina.

Leafy greens like spinach, kale and arugula are low in calories but high in vitamins, minerals and fiber, a registered nutritionist said. (iStock)

Colorful products. She also noted that adding a variety of colorful vegetables like peppers, tomatoes, carrots and beets not only makes your salad more visually appealing but also improves its nutritional profile.

Sources of energy proteins. Incorporate a lean protein source to make your salad a complete meal.

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Consider options like chickpeas, grilled fish, grilled chicken, tofu or hard-boiled eggs.

Healthy fats. Kuhlmann said a small amount of healthy fats from avocado, olive oil or nuts can improve the absorption of fat-soluble vitamins and keep you feeling full.

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