Navigating the menu at a fast-food restaurant can be a challenge for health-conscious consumers. While a salad might seem like a safe and nutritious choice, items like the fried house salad from Zaxby's can pack a surprising amount of calories. This is because the overall calorie count is a result of a combination of ingredients, from the leafy base to the fried chicken, toppings, and dressing. By understanding which components contribute the most calories, customers can make smarter choices and customize their meal to fit their dietary goals.
The Standard Calorie Count
When ordered as it appears on the menu, a Zaxby's Fried House Zalad, also known as the fried house salad, can be a calorie-dense meal. The total calorie count is a sum of several ingredients, including:
- Mixed greens with carrots and red cabbage
- Shredded Cheddar and Jack cheeses
- Cucumbers
- Tomatoes
- Fried onions
- Fried chicken
- Texas Toast
- Your choice of dressing
Nutrition trackers like Nutritionix report that The Fried House Zalad contains approximately 660 calories, which includes all standard ingredients and a typical serving of dressing. Other sources, such as CalorieKing, report slightly higher figures, around 700-759 calories, for a version with fried chicken fingers and Texas toast but without dressing, demonstrating how the specific composition can affect the final number. Regardless of the exact number, the fried version is a calorie-heavy meal, especially when compared to its grilled counterpart.
What Adds the Calories?
Several elements contribute significantly to the high-calorie nature of the fried house salad:
- Fried Chicken: The breaded and fried chicken fingers are a major source of calories, fat, and sodium. Frying adds substantial calories that a grilled option would not.
- Cheese and Fried Onions: The shredded cheese blend and crispy fried onions are both calorie-dense toppings that elevate the total calorie and fat content.
- Creamy Dressings: The creamy dressings, like Ranch or Blue Cheese, are significant calorie bombs. A single packet can contain 120-150 calories or more.
- Texas Toast: The single piece of Texas toast served alongside the salad adds roughly 150 calories on its own.
Fried vs. Grilled: A Comparative Look
For those looking for a lower-calorie alternative, Zaxby's offers a Grilled House Zalad that makes a huge difference. Here is a comparison of the key nutritional values, excluding dressing for clarity:
| Feature | Fried House Zalad | Grilled House Zalad |
|---|---|---|
| Calories | ~660 kcal | ~560 kcal |
| Total Fat | 37g | 27g |
| Protein | 44g | 48g |
| Sodium | 1920mg | 1600mg |
Switching from fried to grilled chicken immediately saves you around 100 calories and reduces the fat content significantly, all while still providing a substantial amount of protein. Further adjustments can be made to lower the calorie count even more.
Customizing Your Order for Fewer Calories
Making a few simple changes to your Zaxby's order can dramatically reduce the final calorie count. Here are some strategies based on what other diners have done:
- Opt for Grilled Chicken: This is the most effective change and is an easy substitution.
- Ask for No Cheese: Removing the shredded cheese will save a good number of calories.
- Skip the Fried Onions: The crispy fried onions are a high-fat topping that can be easily omitted.
- Request No Texas Toast: While delicious, skipping the toast removes around 150 calories.
- Choose a Low-Calorie Dressing: Opt for the Lite Vinaigrette (around 35 calories per packet) instead of a creamy option like Ranch or Blue Cheese. Using only half a packet is another option.
- Use Dressing Sparingly: Even with a light dressing, using less of it will help keep your calories in check.
Conclusion
While a Zaxby's fried house salad is a satisfying and filling meal, it is not a low-calorie choice. The fried chicken, cheese, fried onions, and creamy dressing can push the total calorie count to over 700 calories, or even higher. By simply choosing grilled chicken and making a few strategic adjustments to your toppings and dressing, you can transform the salad into a much healthier and more nutritionally balanced meal that still satisfies your cravings. A side salad with grilled chicken and a light vinaigrette is one of the best ways to get a good balance of flavor and nutrition at Zaxby's.
For more detailed nutritional information, you can always visit the official Zaxby's menu on their website: The House Zalad® | Zaxbys.
