Comparison: which salad is better to order at the restaurant?

Convinced that they are lighter than the dish of the day, you order without the slightest hesitation a Caesar salad or a Périgourdine salad. Still, it’s not so safe. To avoid being fooled with a 1,500-calorie salad and finally know which one to choose to combine taste and nutrition, we have compared for you the most popular salads in restaurants. Verdict.

Caesar salad

Caesar salad

It is certainly THE most famous salad of all, with its generous chicken fillets, Parmesan shavings and lettuce dotted with essential croutons.

What do we say? Protein, calcium, fiber, and vitamins: Caesar salad has no equal to fill us from a nutritional point of view. We crack with our eyes closed, since it is worth(only)150 kcal per 100g, with some 5 g of carbohydrates, 8 g of protein, and 10g of fat. As for vitamins, we are not left out either. Only good points… or almost.

The downside is that she is nothing without her sidekick, the famous Caesar sauce. And that’s where the problem lies: eggs, oil, and Parmesan among other things)… All the elements are gathered in a single sauce to explode the calorie counter. Choose a good homemade dressing, there is nothing like it to enhance the taste of your salad.

The Salad niçoise

The Salad niçoise

Tuna, anchovies, rice, egg, greenery, olives, and tomatoes: this is undoubtedly the most Mediterranean salad in our top 4.

What do we say? The Niçoise salad is ultra balanced, because it contains both lipids, fiber, vitamins, proteins, and carbohydrates, just to set us up for the day. A salad at lunch without a little peckish after? We validate.

The (small) minus: cheese addicts will be disappointed. There is no trace of dairy product in this sunny salad.

Italian salad

Italian salad

Ultra-rich in flavors, it is just as rich in calories. If tomatoes and mozzarella are relatively low-fat products, the same cannot be said of raw ham that bathes in an olive oil sauce.

What do we say? If it’s to indulge yourself from time to time, why not. But if you thought you were reasonable in choosing this Italian salad instead of a serving of pasta, it’s grated. Avoid at least the dessert of the day topped with whipped cream, just to balance a little the fat intake.

The salad of the South-West

The salad of the South-West

Add, in addition to the salad, pieces of gizzards, thin slices of duck breast, and, depending on the restaurant, potatoes: you get a typical salad of the Southwest.

What do we say? How to tell you… If fans of the Kaamelot series will say that“fat is life”, others will retort that“balance too”. And honestly, it’s not really the strong point of this salad from the Southwest rich in fat and protein. We let go from time to time by opting for this ultra gourmet dish, but not every day either.

Zoom on… raw vegetables sauce

Zoom on... raw vegetables sauce

Beware of sauces served in restaurants. Often fatty (31 g of fat per 100 g) and sweet (5 g of carbohydrates and 4 g of sugars), it should be used sparingly. It would be a shame to reduce your efforts to nothing because of a sauce at nearly 300 kcal per 100 g, right?

The right actions to adopt

Verdict: unsurprisingly, it is the Niçoise salad that wins the list of salads to be preferred in the restaurant. In second place sits the most American salad. On the penultimate step, the Italian salad, not far ahead of the salad of the South-West.

Tips: Pay attention to the composition of your salad, and especially the cheeses it contains. Fresh goat, feta, mozzarella, or ricotta are light and low-calorie cheeses. Gruyère (423 kcal / 100 g), Parmesan (429 kcal / 100 g), Comté (418 kcal/100 g) or Roquefort (358 kcal/100 g), on the other hand, will weigh on the scale.

Another point to check is the sauce. If possible, replace your mayonnaise with a cottage cheese sauce or dressing and ask for it to be served separately, to control exactly how much is served.

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