LongHorn Strawberry Chicken Salad Calorie Breakdown
The LongHorn Steakhouse menu features a popular item known as the Grilled Chicken & Strawberry Salad. This full-sized entree salad comes served with a vinaigrette dressing and has a specific nutritional profile.
Official Nutrition Facts for the Entree Salad
The most up-to-date nutritional information from LongHorn Steakhouse confirms the following for the standard entree portion of the Grilled Chicken & Strawberry Salad with Vinaigrette:
- Total Calories: 530 calories
- Total Fat: 19g
- Saturated Fat: 7g
- Cholesterol: 125mg
- Sodium: 1310mg
- Total Carbohydrates: 52g
- Dietary Fiber: 7g
- Sugars: 41g
- Protein: 43g
Breaking Down the Calories
To better understand the nutritional impact of the LongHorn strawberry chicken salad, it's helpful to look at the macronutrient breakdown. Approximately 33% of the calories come from fat, 32% from carbohydrates, and 35% from protein. The high protein content comes from the grilled chicken breast, making it a satiating option. However, the sugar content, primarily from the dressing and possibly candied pecans or other added ingredients, is noteworthy at 41g. The relatively high sodium content is another factor to consider for those monitoring their salt intake.
How Customizations Affect the Total
The standard order contains 530 calories, but many diners customize their salads, which can significantly alter the final nutritional count. Here are some common adjustments and their impact:
- Side Salad vs. Entree: The "Strawberry & Pecan Side Salad with dressing" from LongHorn Steakhouse contains 190 calories, a much lower option for those seeking a lighter meal or a side dish.
- Dressing on the Side: By asking for the vinaigrette on the side, you can control the portion size and potentially reduce the sugar and fat content. This simple step can shave off calories.
- Extra Toppings: Some diners might add extra items like cheese or bacon, which would increase the fat, sodium, and total calorie count.
- Hold the Dressing: Ordering the salad without any dressing or opting for a very light, low-calorie vinaigrette could drastically reduce the total calories and sugar.
Comparison Table: Strawberry Salads
To put the LongHorn salad into perspective, here is a comparison with other popular strawberry salads, which highlights how different ingredients and preparations influence the calorie count.
| Item | Calorie Count | Key Differences |
|---|---|---|
| LongHorn Grilled Chicken & Strawberry Salad (Entree) | 530 calories | Comes with a vinaigrette, grilled chicken, and various toppings. Notable for high protein but also high sugar and sodium. |
| LongHorn Strawberry & Pecan Salad (Side) | 190 calories | Smaller portion, fewer calories. A suitable option for a side dish or lighter meal without the chicken. |
| Homestyle Strawberry Chicken Salad (Homemade) | ~300-400 calories (est.) | Varies by recipe but can be made significantly lighter by using a low-sugar vinaigrette, less fat, and controlling portion sizes. |
| Strawberry & Chicken Salad (Avocado base) | ~350-450 calories (est.) | Using an avocado-based dressing instead of mayonnaise or oil-based ones offers a healthier fat profile but can still carry significant calories. |
Strategies for a Lighter Meal
If you're watching your calorie intake but still want to enjoy the LongHorn strawberry chicken salad, you have several options:
- Go for the side salad: At just 190 calories, the Strawberry & Pecan Side Salad is a great alternative to the full-size entree.
- Order dressing on the side: This is a simple but effective way to manage the amount of high-sugar, high-fat dressing you consume. You can use half the portion or simply dip your fork.
- Hold the high-calorie toppings: The specific ingredients in the restaurant version, like cheese or candied pecans, can add a significant number of calories. Ask for these to be omitted.
- Pair with a lighter side: If you still want the entree, consider pairing it with a simple side like a baked potato instead of a loaded one.
- Recreate at home: Making a copycat recipe at home gives you complete control over every ingredient. You can use less dressing, leaner protein, and fresh, wholesome ingredients.
Conclusion
The LongHorn strawberry chicken salad is a tasty and popular option, but its nutritional profile is more complex than a simple vegetable-based salad. At 530 calories for the entree size with dressing, it can be a substantial meal, especially considering its high sugar and sodium content. By being aware of the nutritional facts and implementing simple strategies like ordering a side salad or customizing your order, you can enjoy this dish while staying on track with your dietary goals. The best approach is to be an informed diner and make choices that align with your health and wellness objectives.
