The Base Side Salad: A Low-Calorie Starting Point
The foundation of the Buffalo Wild Wings side salad is a simple mix of fresh ingredients. The base includes mixed greens, shredded cheddar-jack cheese, diced tomatoes, and green onions. Without any dressing, the calorie count is surprisingly low, making it a good choice for those watching their intake. According to nutritional data, the base salad alone contains about 90 to 100 calories.
- Base Ingredients: Mixed greens, shredded cheese, tomatoes, and green onions.
- Calories (No Dressing): 90–100 calories.
- Macronutrients (No Dressing): Low fat and moderate carbohydrates.
How Dressing Choices Drastically Change the Calorie Count
While the base salad is lean, the addition of dressings and garlic toast can significantly increase the total calories, fat, and sodium. Most of the calorie-conscious side salad options at Buffalo Wild Wings come with a specific combination of dressing and often garlic toast, as shown in the available nutrition information.
Popular Side Salad Options and Their Nutritional Impact
- Garden Side Salad with White Wine Vinaigrette: One serving of this salad, including the vinaigrette, totals 270 calories, with 24g of fat. The majority of the calories in this option come from the vinaigrette, a common trend for many restaurant salads.
- Garden Side Salad with Lemon Vinaigrette & Garlic Toast: This version climbs to 370-380 calories due to the added richness of the lemon vinaigrette and the calories from the garlic toast. This illustrates how seemingly small additions can have a big impact.
- Caesar Side Salad with Light Caesar Dressing & Garlic Toast: Even a "light" dressing doesn't keep the calories low. This option is listed at 330 calories, highlighting the influence of the dressing and garlic toast on the final count.
- Side House Salad with Ranch Dressing: For a reference point, a side house salad with a creamy ranch dressing contains approximately 450 calories, demonstrating the higher calorie potential of dairy-based dressings.
Side Salad Nutrition Comparison Table
To better understand the differences, here is a quick comparison of the side salad options, based on available data.
| Item | Calories | Total Fat (g) | Sodium (mg) |
|---|---|---|---|
| Base Side Salad (No Dressing) | 90–100 | ~3 | 115–180 |
| Garden w/ White Wine Vinaigrette | 270 | 24 | 880 |
| Garden w/ Lemon Vinaigrette & Garlic Toast | 370–380 | 25 | 1050 |
| Caesar w/ Light Caesar Dressing & Garlic Toast | 330 | 21 | 960 |
| Side House w/ Ranch Dressing | 450 | 40 | 760 |
Customizing Your Salad for a Healthier Option
Achieving a low-calorie side salad at Buffalo Wild Wings is possible with a few strategic choices:
- Order Dressing on the Side: This allows you to control exactly how much you use, and you can simply dip your fork into the dressing instead of pouring it all over.
- Skip the Cheese: Removing the shredded cheddar-jack cheese can save a small but helpful amount of fat and calories.
- Hold the Croutons/Toast: The garlic toast and croutons, when included, add a significant number of calories and carbohydrates. Asking for your salad without them is a simple way to lighten the meal.
- Choose a Low-Calorie Dressing: Opt for the White Wine Vinaigrette over creamier options if you want a full serving of dressing. Alternatively, bring your own light dressing for maximum control.
Comparing BWW Side Salads to Other Menu Items
Placing the side salad’s nutrition in context reveals its relative healthiness. For instance, a regular order of Buffalo Wild Wings French Fries has 420 calories, which is more than the Garden Side Salad with White Wine Vinaigrette. A much larger option, like a Honey BBQ Chicken Salad, can have over 1000 calories. By being mindful of dressing and accompaniments, the side salad can serve as a much lighter alternative to most appetizers and entrees. For more detailed nutrition information on their menu, you can always visit the Buffalo Wild Wings website, which provides an updated nutrition guide.
Conclusion: The Calorie Count is What You Make It
The number of calories in a Buffalo Wild Wings side salad varies drastically based on your choices. While the base salad is a low-calorie, vegetable-rich option, the additions of dressings and garlic toast can quickly inflate the calorie count. By choosing to have dressing on the side, and potentially opting for no cheese or croutons, you can maintain the side salad's status as a lighter, healthier accompaniment to your meal.
