- Ann Garry, CEO and Director of Nutrition Training, delivered her verdict
- READ MORE: Is it time to bin crisps and go potty for posh popcorn? It's the 'healthy' snack everyone from school mums to middle-class office workers are enjoying. But experts warn they're not all equal
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It might not be the first dish that springs to mind when thinking of Greggs, but the chain has credited its salad range for helping its jump in sales, appeasing customers longing for lighter options as the summer heat continues to scorch the UK.
The British bakery chain recorded total sales of £1.1 billion for the 26 weeks to 27 June and claimed its 'more compelling' range of greens contributed to its resilience over the warmer months.
But while the Greggs salad options have proved popular, just how healthy are they for you? And how do they compare to other salad options on the high street?
Speaking to the Daily Mail, Ann Garry, CEO and Director of Nutrition Training at Health Coaches Academy, has revealed which of the salads are actually worth a purchase - and the others best avoided if attempting to be healthy.
She told the Daily Mail: 'The problem with many high street salads is not the leaves or vegetables. It is that dressings, cheese, cured meat, pickled ingredients and oversized portions can quietly turn something marketed as light into one of the saltiest or highest-fat lunches available.
'The word salad is doing a lot of work on the high street. The bowls in this line-up run from 180 calories to 668kcal, and from 1g of salt to 4g, which is two-thirds of what an adult should have in an entire day. They are all sold as the sensible option, and they are not remotely the same thing.
'As a practical rule of thumb, I look for roughly 20g of protein and at least 10g of fibre in a substantial lunch, because that combination is more likely to keep you satisfied through the afternoon. The UK recommendation is 30g of fibre across the whole day. Also, do not reward or punish a salad on the basis of calories alone.'
To help shoppers make the best-informed decision come lunchtime, the nutritionist has offered her insights on dishes from Greggs, Pret, Starbucks, Gail's, Caffe Nero and McDonald's.
Read on to discover the high street salad rankings...
- Caffè Nero - Chicken & Mixed Grain Salad
Caffè Nero's Chicken & Mixed Grain Salad came out on top with full marks
Description: 'Chargrilled chicken with a mixed grains salad of barley, couscous and chickpeas lightly dressed in olive oil with marinated cherry tomatoes, black olives and leaves with a cucumber and herb dressing.'
- Energy: 442 kcal
- Fat: 19.5 g
- of which Saturates 2.2 g
- Carbohydrates: 34.1 g
- of which sugars: 6.5 g
- Protein: 22.4 g
- Fibre: 20.8 g
- Salt: 1.33g
Ann's verdict: 'This is one of the strongest salads. It provides 22.4g of protein and an exceptional 20.8g of fibre, which is more than two thirds of the recommended daily amount for an adult.
'That combination should make it genuinely filling and help support steadier energy through the afternoon.
'The mixed grains, barley and chickpeas are doing most of the nutritional work here, while the saturated fat is also one of the lowest among the more substantial salads.
'At 1.33g, the salt is reasonable rather than especially low, but overall this is a very well-balanced lunch. It's worth noting that if you are coeliac, this one is not for you due to the gluten containing grains.'
Rating: 5/5
- Starbucks - Green Goddess Chicken Bowl
The Green Goddess Chicken Bowl came second with a rating of 4.5/5
Description: 'A protein-packed bowl with red and white quinoa, edamame soya beans, white cabbage, cucumber and parsley in a vinaigrette dressing, topped with Tenderstem broccoli, pea and edamame crush, seasoned chicken breast and free-range egg. Served with a pot of Green Goddess yogurt dressing.'
- Energy: 444kcal
- Fat: 23g
- of which Saturates: 3.3
- Carbohydrates: 28
- of which sugars: 6.9g
- Fibre: 6.6g
- Protein: 28g
- Salt: 1g
Ann's verdict: 'This is one of the most balanced bowls. 28g of protein and 6.6g of fibre in 444 calories is exactly the combination I look for, and at 1g it is one of the lowest salt options on the list.
'Only 3.3g of the 23g of fat is saturated, suggesting that much of the fat comes from unsaturated sources such as the vinaigrette, edamame and seeds rather than creamier or cheese-heavy ingredients.'
Rating: 4.5/5
- Caffè Nero - Feta & Grain Salad
Description: 'Fresh leaf salad with mixed grains, chickpeas and lentils, roasted beetroot, sweet marinated tomatoes, cucumber and chunks of creamy feta cheese. Served with a sweet & spicy harissa dressing.'
- Energy: 180kcal
- Fat: 10g
- of which Saturates: 4.2g
- Carbohydrates: 9.6 g
- of which sugars: 0.6g
- Protein: 9.8 g
- Fibre: 6.7g
- Salt: 1.21g
Ann's verdict: 'At 180 calories, this is by far the smallest thing here, and 0.6g of sugar alongside 6.7g of fibre is an excellent pairing.
'The catch is that 1.21g of salt in something this small makes it quite salt dense, and 9.8g of protein won't carry most people through an afternoon. I'd think of it as a side rather than lunch.'
Rating: 3/5
- McDonald's Crispy Chicken Salad
The Crispy Chicken Salad from McDonald's is 'better than people expect,' said Ann
Description: 'Freshly prepared salad with chicken breast in a crispy coating, lettuce, cucumber, sliced tomato and crispy onion. Nutrition and allergen information do not include dressing.'
- Energy: 355kcal
- Fat: 18g
- of which Saturates: 3.5g
- Carbohydrates: 24g
- of which sugars: 3.7g
- Fibre: 3.5g
- Protein: 21g
- Salt: 1.3g
Ann's verdict: 'Better than people expect, with 21g of protein, 3.5g of fibre and 1.3g of salt for 355 calories.
'The chicken is coated and fried, which is where much of the 18g of fat comes from. Bear in mind, the figures don't include dressing, so whatever you add goes on top of all of this.'
Ranking: 3/5
- Pret - Tuna Nicoise Salad
Pret's Tuna Nicoise Salad had the most protein among the salads listed
Description: 'A classic salad of pole & line caught tuna, a free-range boiled egg, Kalamata olives and red onion. Finished with baby plum tomatoes and a pot of Pret's French dressing.'
Nutritional information:
- Energy: 357kcal
- Fat: 22.4g
- of which Saturates: 3.4g
- Carbohydrates: 8.5g
- of which sugars: 7g
- Fibre: 1.5g
- Protein: 29.6g
- Salt: 1.97g
Ann's verdict: 'The highest protein of the lot at 29.6g and 357 calories is reasonable. The salt is 1.97g though, a third of the daily maximum before you've eaten anything else that day, and 1.5g of fibre is very low for a salad containing vegetables.
'The total sugar figure is relatively high compared with its overall carbohydrate content, which undoubtedly comes from the dressing, so you can mitigate this by using less dressing.'
Rating: 3/5
- Greggs - Prawn Layered Pasta Salad
While Greggs' Prawn Layered Pasta Salad is one of the lightest options in the list, Ann said it likely won't keep you full until dinner time
Description: 'Cooked pasta in a Marie Rose sauce and vinaigrette dressing mixed with tomatoes and cucumber, layered with cos lettuce, grated carrot, prawns and smoked paprika. Layers and layers of flavour.'
Nutritional information:
- Energy: 339kcal
- Fat: 12g
- of which Saturates: 1.5g
- Carbohydrates: 44g
- of which sugars: 7.8g
- Protein: 12g
- Salt: 1g
Ann's verdict: 'Prawns are naturally low in fat and provide protein, selenium and vitamin B12, which contribute to normal immune function and energy metabolism.
'One of the lightest choices here that still looks like a proper lunch, with nearly the best fat and salt figures in the line up at 12g and 1g.
'What holds it back is 12g of protein and 44g of carbohydrate from pasta, with no fibre declared on the pack. Pleasant and light, but I wouldn't expect it to keep you full until the evening.'
Rating: 2.5/5
- McDonald's - Crispy Chicken and Bacon Salad
If opting for a salad from McDonald's for lunch, Ann advised against adding bacon
Description: 'Freshly prepared salad with chicken breast in a crispy coating, bacon, lettuce, cucumber, sliced tomato and crispy onion. Nutrition and allergen information do not include dressing.'
- Energy: 401kcal
- Fat: 21g
- of which Saturates 4.5g
- Carbohydrates: 25g
- of which sugars: 3.8g
- Fibre: 3.5g
- Protein: 26g
- Salt: 1.7g
Ann's verdict: 'The bacon costs you 46 calories, 3g of fat and an extra 0.4g of salt for 5g of protein.
'Salt reaches 1.7g and, none of this includes dressing. If you're choosing between the two McDonald's options, the plain crispy chicken is the better everyday choice.'
Rating: 2.5/5
- Gail's - Chicken & Charred Corn Salad
The Chicken & Charred Corn Salad has 'more than 40 per cent of an adult's maximum salt in a single lunch,' Ann said
Description: 'Free-range shredded chicken breast and thigh dressed in salsa verde alongside fiery jalapeño charred corn, haricot beans, fresh mixed leaf salad, punchy jalapeño dressing and pickled courgettes.'
Nutritional information:
- Energy: 383kcal
- Fat: 22g
- of which Saturates: 4.4g
- Carbohydrates: 27g
- of which sugars: 11g
- Protein: 20g
- Fibre 4.6g
- Salt: 2.6g
Ann's verdict: 'There's a lot to like in the build of this one, with 20g of protein and 4.6g of fibre for 383 calories.
'The problem is the salt at 2.6g, which is more than 40 per cent of an adult's maximum in a single lunch.
'The jalapeno dressing and pickled courgettes are doing the flavour work, and they're adding the salt too.'
Rating: 2.5/5
- Gail's - Summer Vegetable & Charred Aubergine Salad
While the fibre is impressive in this salad, its salt content lets it down, Ann said
Description: 'A plant-based, four-bean salad with lemony bulgar wheat, roasted courgettes, sun-dried tomatoes, a mixed leaf salad, pickled peppers, a smoky aubergine dip and a zesty turmeric and ginger dressing.'
- Energy: 417 kcal
- Fat: 20g
- of which Saturates: 2.8g
- Carbohydrates: 46g
- of which sugars: 10g
- Protein: 14g
- Fibre: 12g
- Salt: 4g
Ann's verdict: '12g of fibre is outstanding and comfortably the best here, the saturated fat is low, and a four bean base with bulgar wheat is a proper source of plant protein at 14g.
'Then you reach the salt, which is 4g, or two thirds of the entire daily maximum in one sitting. A real shame, because in every other respect this is one of the better constructed salads on the list.'
Rating: 2.5/5
- Starbucks - Mexican Burrito Bowl
The Mexican Burrito Bowl from Starbucks received a 2.5/5
Description: 'Try our vibrant vegan and gluten free bowl with brown rice, sweetcorn, black beans, and red onion in a lime dressing, topped with chilli roasted sweet potato, smashed avocado, spinach, chargrilled red peppers, spicy vegetable slaw and a tortilla sprinkle.'
- Energy: 447kcal
- Fat: 23g
- of which Saturates: 2.8g
- Carbohydrates 50g
- of which sugar 20g
- Fibre 6.5g
- Protein 6.8g
- Salt 1.4g
Ann's verdict: 'The 20g total sugar figure looks high, but much of that may come naturally from ingredients such as sweet potato, sweetcorn and peppers, so it should not be treated as equivalent to five teaspoons of added sugar.
'The greater weakness is that it delivers only 6.8g of protein despite containing 447 calories.
'It has beans, brown rice and vegetables, but it is unlikely to be as satisfying as the similarly calorific Green Goddess bowl. The fibre is good, but as a lunch this behaves much more like a carb dish than a salad.'
Rating: 2.5/5
- Greggs - Chicken Caesar Salad with Egg
Greggs' Chicken Caesar Salad with Egg received a two out of five
Description: 'Sliced roasted chicken breast, cos lettuce, Gran Formaggio cheese shavings, a free-range hard-boiled egg and black pepper croutons – plus, a pot of Caesar style dressing with anchovies.'
Nutritional information:
- Energy: 454kcal
- Fat: 31g
- of which Saturates: 5.4g
- Carbohydrates: 15g
- of which sugars: 2.8g
- Fibre: 1.9g
- Protein: 28g
- Salt: 1.2g
Ann's verdict: 'The egg adds extra protein with nutrients such as choline and vitamin B12. What lets it down is the fibre, which is barely there, next to 31g of fat. The fat isn't coming from the chicken or leaves, it's coming from the Caesar dressing.'
Rating: 2/5
- Pret - Chef's Italian Chicken Salad
Ann advised against using the dressing on Pret's Chef's Italian Chicken Salad
Description: 'A classic combination of Caesar dressed British chicken with our roasted red peppers, Kalamata olives, finished with roasted pistachios and a pot of Pret's French dressing.'
Nutritional information:
- Energy: 526kcal
- Fat: 41.2g
- of which Saturates: 5.9g
- Carbohydrates: 12g
- of which sugars: 10.3g
- Fibre: 3.2g
- Protein: 25.3g
- Salt: 2.3g
Ann's verdict: '526 calories and 41.2g of fat from only 12g of carbohydrate, which tells you almost all of its oil and dressing rather than the salad underneath.
'Salt is also the second highest here at 2.3g. The total sugar figure at 10.3g is unusually high relative to the overall carbohydrate content of 12g, although the nutrition panel does not show how much is naturally occurring and how much comes from the dressings and roasted vegetables.
'25.3g of protein is good, but that's a lot of fat and salt to take alongside it. Make this healthier by not using the dressing at all.'
Rating: 2/5
- Gail's - Beetroot, Lentil & Goat's Cheese with Toasted Hazelnuts
Ann said the Beetroot, Lentil & Goat's Cheese with Toasted Hazelnuts was 'the highest-calorie option by a considerable margin at 668 calories'
Description: 'Beetroot roasted with olive oil, garlic and thyme, tender lentils, soft goat's cheese and rocket leaves, dressed with a sundried tomato vinaigrette and roasted hazelnuts.'
Nutritional information:
- Energy: 668kcal
- Fat: 42g
- of which Saturates: 9.4g
- Carbohydrates: 49g
- of which sugars: 17g
- Protein: 25g
- Fibre: 8.1g
- Salt: 2.1g
Ann's verdict: 'The highest-calorie option by a considerable margin at 668 calories. In its defence, the ingredients are good ones.
'Lentils give you fibre and iron, hazelnuts have vitamin E and healthy fats, and beetroot contains nitrates that help blood vessels relax. It isn't a bad food at all, it's simply a fuller meal - best if you prioritise a bigger lunch over dinner.'
Rating: 2.5/5