Salad vs. Big Mac: Which Has More Calories?
Perhaps you've been eating healthily, switching your usual fast-food lunch for a salad from a supermarket.
If you haven't been seeing the results you'd like, it could be because that innocent-sounding salad contains more calories and fat than a Big Mac.
Researchers from Which? magazine looked at 20 pre-made salads sold by major UK retailers. They found that the worst offender, Smedleys Atlantic Prawn Marie Rose Salad (300g), contained 855 calories and 66.3g fat. This compared unfavourably with a Big Mac (820 calories, 40g of fat).
Manufacturers were also accused of misleading labeling. One tuna salad (350g) had 550 calories in total, but the serving size given on the front was for half the pack - 225 calories. Dieters in a hurry could easily miss this recommended serving size.
If you're trying to cut your fat intake, you might want to think twice about that store-bought salad.
Here are a few tips for avoiding those extra calories:
- Check labels carefully. Find out the total fat and calorie content for the amount of salad that you'll be eating (probably the whole 300g - 350g).
- Look for "light" ranges.
- Beware of dressings, which clock up fat and calories. Even if you're opting for a salad with lean meat, fish or seafood (like prawns), the dressing could be making it significantly less healthy.
- Make your own fresh salads. This way you'll know exactly what's gone into them.
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WOW - 855 calories in a salad? You've got to be kidding. It's interesting though because I've seen people eating salad in an attempt to be healthier and hopefully lose weight, but they drown it in creamy dressings to the point that it looks like they are eating a plate of dressing and not salad. This would definitely undermine any efforts to lose weight. I agree with the suggestion to make your own dressing ... and don't be heavy handed with it.
ReplyTo me, it is very obvious which salads rack up calories but I have been at this a long time. Come on, we all know they slather on the dressing which is loaded with calories if it is not low/non fat. Mayonnaise.... fat & calories, croutons the same. I think common sense tells us these salads are bad but some just choose to ignore that or don't care. The info on salads has been out there for a long time now.
ReplyDepending on what they bulk up a low/non-fat dressing with, they can still be a bit pricey in terms of calories. If they're pumped up with sugar, that's not too low calorie, either.
ReplyBut at least we're eating veggies.
ReplyI agree, skip half the dressing and the croutons.
Well, technically, I guess in theory it's good that people are eating salads because of the veggies, but there are people who consider a salad to be nothing but iceberg lettuce drowned in Ranch dressing. That's not exactly a nutrition bargain, no matter how you look at it.
ReplyI have never bought a salad from a supermarket. 800 plus calories is shocking. Would 60% of the calories come from the dressing and/or croutons/baccon bits/HG eggs?
ReplyMaybe a peek at what type of salad they're talking about is helpful....it's a 10.5 ounce container of mixed salad, like egg salad or chicken salad, NOT a topped greens salad.
http://www.thesun.co.uk/sol/homepage/woman/health/fit_squad/2498591/Lifting-the-lid-on-fatty-salads.html
This type of salad is almost 8-ounces (1/2 pound) of shrimp and then whatever dressing (mayo?) at about 6-tablespoons (if calories are comparable to mayo)....this isn't a single serving lunch container, but multiple portions and would be difficult for most people to consume in one sitting due to the very high protein content (about 45g of protein from the shrimp).
It's easy to catastrophize the calorie content of something - and in this case, a picture of the type of salad being discussed would have, I think, provided more context.
ReplyIf you're really serious about fat loss then you should be counting calories in the first place.
If you're not counting calories and you're not willing to, ask yourself the hard question: Am I really serious about losing fat and willing to do whatever it takes?
Virtually everyone under-estimates the number of calories they eat. Counting calories is the only way to get a handle on it, and the only way to really learn what a given amount of food looks like.
ReplyI've generally found that if you set up the diet correctly and lift weights vigorously, the person reaches satiation before they eat enough energy to make them gain weight. If it takes counting calories to eat little enough to lose weight, the diet is set up wrong.
ReplyI recommend that everyone count calories at least for a little while. You will learn a great deal about how many calories are in typical foods. I gave it up after a month, satisfied that I knew what was in my favorite meals. I agree that counting calories every day for your whole life can be a depressing waste of time. But I do think it is a useful exercise to try for a few weeks.
ReplyYou're missing the point. Your body has a number of systems already set up to regulate metabolism, appetite and weight in general. If the diet is set up properly, these systems will not be hindered from doing their job and keeping you thin.
ReplyI don't really count calories, either. I eat a lot of fruits and veggies and nuts. In my experience, no one gets fat from eating too much broccoli and celery stalks. Eating all-natural whole foods is key because most fruits and veggies contain enough fiber and water in them to fill you up without contributing a significant amount of calories to your diet. I eat a few not-so-healthy things, but when I do, I only eat a small amount. I don't generally measure my serving sizes of fruits and veggies, though.
ReplyOn the other hand, I didn't lose weight until I STOPPED counting Calories. And since, I've lost 30 lb and ~15% body fat.
I've found clean eating to be far more effective than Calorie counting.
ReplyIt's certainly crucial for me to count calories. When I do, I have success managing my weight. When I don't count calories, I'm not in control of my weight. I know there are people who seem to be able to manage their weight without couting calories, but I'm not one of them.
(And by the way, if you are counting calories, you CAN eat an 800-calorie meal and still lose weight. You just have to balance it out with everything else you eat and the exercise you do!)
Replyshut up
ReplyI don't know, but it seems like common sense to me as well...it's the salad toppings that make salads high in calories; you can eat salads at restaurants that aren't loaded with calories. Just watch out for cheese, full-fat dressings, lots of nuts, fried meats/fish, croutons/fried tortilla strips, or bread bowls. Order the salad and ask them to put the dressing on the side and skip the cheese, get grilled chicken on it and skip the croutons. You can get a decent salad that'll fill you up for around 200-300 calories; you just have to know where the calorie-bombs are.
ReplyI love to eat salad with my meal or for a starter, but always ask for the dressings and extras on the side. The waitresses are usually OK with it. It means I enjoy the healthy vegies, without excess calories, and the way I like it.
ReplySigh. More fat fear-mongering.
Fat and protein help keep you satiated. Carbs twing your insulin/blood-sugar response system resulting in cravings.
Yes, there's no need to go overboard, but when you remove the fat (please use oil olive) from a dressing, it has to be replaced by something. That something usually comes in the form of sugar and highly refined and processed oils and fillers.
I totally agree with make your own... it's crazy easy.
Eat. Real. Food.
@Ryan.. I agree, from my own experience. I plug my food in occationally just to get an idea, but in general you shouldn't have to count. You should be satiated enough to not have to nit pick the numbers!
I suppose I should put up the disclaimer that I eat 90% Paleo and lift heavy things 3 times a week.
ReplyMost diet programs don't allow "dressings" per say. Most want you to use a vinegar and oil or vinegrette. Dressings can have way too much fat and calories. Some even load up with sugar for more taste.
ReplyPeople who miss the serving sizes are just retarded. Its basically failure to read properly. If they are in too much of a hurry to multiply something by two, then they deserve to get fat
ReplyI've never understood salad dressing, at least not in the way it seems to be commonly used. I'll add a tiny drizzle here and there for flavor, but the packets that often come with pre-made or fast-food salads usually contain at least 4x as much as I would ever want! I ALWAYS have to ask for dressing to the side at restaurants, or I'll get a plate of vegetables that are barely noticeable in the dressing they're drowning in.
Do some people really eat all that dressing? I can't imagine why you would, unless you really just cannot stand the taste of any vegetables, or any of the other toppings on the salad - you wouldn't even taste the meat or cheese through all that goop!
ReplyOh, there are people out there that must really love their salad dressing. I was at the store one day and the woman in front of me in line had a head of iceberg lettuce, one cucumber, and four bottles of Ranch dressing. I'm pretty sure she was going to use all four bottles on the one head of lettuce...very depressing, I know. I can't stand an over-dressed salad....it just turns into a big messy sloppy glob.
ReplyThis post brings up a few very important facts that many dieters oversee. The first being that many times we think we are doing our bodies a favor by eating fresh fruits and vegetables rather than scurrying over to the closest fast food quick stop. while this is true, many dieters tend to drench their salads in dressing or completely disregard portion sizes. While salad greens are a great source of fiber, vitamins and minerals, they also provide calories... And as many of us know by now, too much of anything is not good, and that can include even salad! Moderation is key, and knowing how our meals are prepared can make or break any diet.
ReplyHi Everyone,
I just wanted a bit of advice. I am 29 yr old, male and married.I have a bit of a belly and I want to reduce it. I have just started interval training and I now want to improve my diet. I plan on having salads that I make myself. We all know that after all the sacrifices made with regards to the 'savouries' in food, one would still like to enjoy a bit of taste. Can anyone help me identify a good salad dressing which I can use, that does'nt furnish me with fat as well as calories? I normally would like to use 2 tea spoons of dressing per standard sized bowl of vegetable salad.(I am a Vegetarian. But I consume egg.)
Would really appreciate help.
Reply