Takeaway salads can be a healthy, filling lunch, or a surprisingly high-calorie, salty one, depending on what’s in the bowl. The healthiest choices have a base of leafy greens and vegetables, a lean protein such as chicken, fish, eggs, tofu or beans, a portion of whole grains or legumes for lasting energy, and a light dressing on the side. Watch out for creamy dressings, fried toppings such as crispy chicken or croutons, large amounts of cheese and bacon, and pasta salads made with mayonnaise. Checking labels or online nutrition information helps, because two salads that look similar can differ by several hundred calories and more than a gram of salt.
What to look for in a takeaway salad
- A big base of leaves and vegetables: spinach, rocket, lettuce, cucumber, tomatoes, peppers, carrots, beetroot, red cabbage.
- A protein: grilled chicken, salmon, tuna, eggs, tofu, falafel, chickpeas, lentils or beans.
- A fiber-rich carbohydrate: quinoa, brown rice, whole wheat pasta, bulgur, sweet potato or beans. This makes the salad filling enough to be a meal.
- A little healthy fat: avocado, nuts, seeds or an olive oil dressing.
- Dressing on the side, so you can control how much you use.
Our guide to filling salad ideas explains why protein and fiber matter.
Salad ingredients to watch
| Ingredient | Why | Better swap |
|---|---|---|
| Creamy dressings (Caesar, ranch, blue cheese) | High in calories and saturated fat | Vinaigrette, lemon and olive oil, or yogurt dressing |
| Crispy or breaded chicken | Fried coating adds fat and salt | Grilled chicken |
| Croutons and tortilla strips | Add calories and salt with little fiber | Toasted seeds or chickpeas |
| Bacon and salami | Processed meat, high in salt | Eggs, beans or grilled chicken |
| Lots of cheese | Saturated fat and salt | A small amount of feta or Parmesan |
| Mayonnaise-based pasta or potato salad | High in fat and calories | Grain salads with vinaigrette |
| Candied nuts and dried cranberries | Added sugar | Plain nuts and fresh fruit |
Reading the label
Pre-packed salads in the UK and many other countries carry nutrition labels, and many chains publish nutrition information online. Look at:
- Calories: a filling lunch salad is often 400 to 600 calories; some creamy or fried salads are much more.
- Salt: adults should have no more than 6 g of salt a day, according to the NHS. Some salads, especially with cheese, processed meats and dressing, contain 2 to 3 g.
- Saturated fat: more than 5 g per 100 g is high.
- Fiber and protein: more of both makes a salad more filling.
- Traffic-light colors, if shown: aim for more greens and ambers than reds.
The NHS guide to food labels explains how to use them.
Food safety for takeaway salads
Pre-prepared salads are chilled, ready-to-eat foods, so keep them cold:
- Buy salads from the chiller cabinet and check the use-by date.
- Eat within 2 hours if you can’t refrigerate them, or 1 hour in hot weather, as the USDA advises for perishable food.
- If you’re pregnant, older or have a weakened immune system, be aware that pre-packed salads and sandwiches carry a small risk of listeria. The NHS lists chilled, ready-to-eat foods among the most common sources. Choose freshly prepared salads, keep them cold and eat them by the use-by date.
Building a better salad at a salad bar
- Start with greens and fill half the bowl with vegetables.
- Add a palm-sized protein.
- Add a fist-sized scoop of grains or beans.
- Add a small amount of something tasty: a few olives, a sprinkle of feta, some nuts or avocado.
- Choose a vinaigrette and use about a tablespoon.
Make your own instead
Making a salad at home is often cheaper and gives you full control. Our Mediterranean chickpea bowl, healthy taco salad and quinoa salad pack well, and our list of healthy lunch ideas for work has more.
Examples of healthier takeaway salad choices
- Grilled chicken and quinoa salad with roasted vegetables and a lemon dressing.
- Salmon or tuna salad with mixed leaves, new potatoes, green beans and egg.
- Falafel and hummus bowl with tabbouleh, salad and a yogurt dressing.
- Mexican-style bowl with beans, brown rice, salsa, corn and a little avocado.
- Asian-style noodle salad with edamame, shredded vegetables, tofu or chicken and a light sesame dressing.
Getting the dressing right
Dressings can add more calories than everything else in the bowl. A standard sachet of creamy dressing can add 150 to 250 calories, while a vinaigrette adds less, and a squeeze of lemon with a little olive oil even less. Ask for dressing on the side, use about half of it, and toss well so it coats everything. Our salad dressing ideas are easy to make at home for packed lunches.
Are pasta and potato salads healthy?
Pasta, potato and coleslaw salads made with mayonnaise are usually high in calories and fat and low in vegetables. Versions made with olive oil, vinegar and herbs, and plenty of vegetables, are better choices. Our pasta salad with herbs and feta shows a lighter approach.
Common questions
Are pre-packed salad leaves safe?
Yes, if kept cold and eaten by the use-by date. Bagged leaves labeled “washed and ready to eat” don’t need washing again. Throw away any that look slimy or smell off.
Are takeaway salads healthier than sandwiches?
Not always. A leafy salad with grilled protein and a light dressing is usually lower in calories and higher in vegetables, but a creamy, cheese-heavy salad can have more calories and salt than a simple whole grain sandwich.
Are salads filling enough for lunch?
Only if they include protein and a source of fiber-rich carbohydrate. A bowl of just leaves and dressing may leave you hungry by mid-afternoon.
Is Caesar salad healthy?
A classic Caesar salad is high in calories, saturated fat and salt from the dressing, Parmesan and croutons. Ask for grilled chicken, dressing on the side and fewer croutons.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
