Is eating Just Salad healthy?

December 15, 2025 •

3 min read

According to the CDC, only one in ten American adults eat the recommended amount of fruits and vegetables daily, making healthy fast-casual options appealing. However, the real question remains: is eating Just Salad healthy? The answer isn't a simple yes or no, but depends entirely on the choices you make during the ordering process.

Quick Summary

The healthiness of a Just Salad meal is not guaranteed by the name alone, as options range widely in calories and nutritional content. A balanced and nutritious meal at Just Salad depends on careful selection of ingredients, protein, and dressing.

Key Points

Customization is Key: Building your own Just Salad meal puts you in control of the ingredients and nutritional content, allowing you to maximize health benefits.
Mind the Toppings and Dressing: Creamy, high-fat dressings and fried toppings can significantly increase calories and negate the meal's healthiness.
Choose Lean Proteins: Opting for grilled chicken, tofu, or legumes provides satiety and necessary protein without excess fat.
Start with Nutrient-Dense Greens: Selecting darker greens like kale or spinach offers more vitamins and fiber than iceberg lettuce.
Balance Your Macronutrients: A healthy Just Salad meal includes a balance of protein, healthy fats (like avocado or seeds), and complex carbs (like quinoa) to keep you full and energized.
Portion Control Still Matters: Even with healthy ingredients, consuming a massive portion can lead to a calorie overload; be mindful of the quantity of your order.
Explore Other Menu Items Carefully: Wraps and warm bowls can be healthy alternatives, but require the same careful attention to ingredients as salads.

Your Just Salad, Your Rules: Making Healthy Choices

Just Salad has built a reputation for offering fresh, customizable meals, but the final nutritional profile of your order is completely in your hands. While the restaurant provides a fresh foundation, the path to a truly healthy meal involves navigating toppings, dressings, and proteins with purpose. The key is to understand that a salad can quickly become a high-calorie, high-fat meal if you aren’t mindful of your choices.

Deconstructing the 'Build-Your-Own' Salad

The most powerful tool for making a healthy Just Salad is the ability to build your own. This puts you in control of every component, allowing you to maximize nutrients and minimize unwanted calories. Here is a breakdown of how to construct a nutritionally dense and satisfying meal:

Start with Dark, Leafy Greens: Move past the standard iceberg. Options like kale, spinach, and arugula are packed with more vitamins, minerals, and fiber. These nutrient-dense greens form a strong foundation for your meal.
Incorporate a Healthy Fat: Fat is essential for absorbing fat-soluble vitamins (A, D, E, K) found in vegetables. Add healthy fats like avocado, seeds (hemp, pumpkin), and nuts (almonds) for satiety and nutrient absorption. Be mindful of portion sizes, as these are calorie-dense.
Choose a Lean Protein: Protein is crucial for feeling full and for muscle repair. Opt for oven-roasted chicken, tofu, or legumes like chickpeas and edamame over fried proteins.
Add a Variety of Colorful Veggies: Aim to "eat the rainbow" to get a wide range of antioxidants and nutrients. Load up on options like roasted sweet potatoes, beets, carrots, and cucumbers.
Go Easy on High-Calorie Toppings: Cheeses, crispy wonton strips, and croutons can significantly boost the calorie count. If you enjoy these, use them sparingly or ask for them on the side.
Select a Lighter Dressing: Creamy dressings are often high in saturated fat and sodium. Opt for a vinaigrette or ask for a low-calorie option, and always get it on the side to control how much you use.

The Unexpected Calorie Bombs

It’s easy to be fooled by the “salad” name. Some of Just Salad’s signature and pre-set options can rival the calorie count of a fast-food burger. For example, a Chicken Caesar salad can contain high sodium and saturated fat due to the creamy dressing, cheese, and croutons. Similarly, fried chicken or heavy, ranch-based dressings can transform a nutritious meal into a high-calorie indulgence. Even seemingly healthy options with dried fruits and sweet vinaigrettes can hide significant amounts of sugar. Portion control also plays a role; a large salad loaded with rich ingredients can exceed a day's worth of calories if not managed correctly.

Making Just Salad Healthier: A Comparison

To illustrate the impact of your choices, here is a comparison table showing how different ingredient selections affect the nutritional value of your meal.


Component	Healthier Choice	Less Healthy Choice
Greens	Arugula, spinach, shredded kale	Iceberg lettuce
Protein	Oven-roasted chicken, organic tofu, chickpeas	Crispy chicken, fried toppings, bacon
Dressing	Cilantro Lime Vinaigrette, Balsamic Vinaigrette (on the side)	Creamy Caesar, Buttermilk Ranch
Healthy Fats	Hass avocado, chopped almonds, hemp hearts	Excess cheese, processed toppings
Add-ins	Edamame, roasted beets, quinoa	Garlic butter croutons, candied nuts

Beyond Salads: Exploring Other Menu Items

Just Salad also offers a variety of wraps, warm bowls, and smoothies, which can also be healthy options if chosen wisely. Warm bowls, which often feature whole grains like quinoa or basmati rice, can be particularly filling and nutritious. Look for bowls with lean protein and lots of roasted vegetables. Smoothies and wraps follow the same principle: opt for whole, fresh ingredients and be mindful of added sugars and high-calorie ingredients like excessive peanut butter or creamy dressings.

Conclusion: Is Just Salad Healthy? It's Your Call

In the end, is eating Just Salad healthy? Yes, it can be, but it’s not guaranteed. The company provides a great starting point with fresh ingredients and customization, but the final health verdict rests with your individual choices. By prioritizing dark leafy greens, lean proteins, healthy fats, and light dressings, you can turn a potential calorie bomb into a nutrient-packed meal that helps you meet your health goals. Conversely, relying on high-calorie toppings and creamy dressings can counteract any health benefits. As with any fast-casual restaurant, mindful ordering is the key to a nutritious and satisfying experience. For more information on healthy eating, visit credible sources like The Nutrition Source from Harvard T.H. Chan School of Public Health.

Frequently Asked Questions

You can lose weight by eating Just Salad as part of a calorie-controlled diet. The key is to create a calorie deficit by choosing lower-calorie ingredients like lean proteins, extra vegetables, and lighter dressings, while avoiding high-calorie toppings and fried items.

No, not all salads at Just Salad are automatically healthy. The nutritional value can vary dramatically depending on the specific ingredients, toppings, and dressing chosen. Some pre-set salads and those with creamy dressings can be high in calories, fat, and sodium.

The healthiest dressings at Just Salad are generally the vinaigrettes, such as the Balsamic or Cilantro Lime. For best results, ask for the dressing on the side and use it sparingly to control your calorie intake.

To maintain a healthy salad, you should limit or avoid high-calorie ingredients such as creamy dressings, fried chicken, bacon, croutons, and excessive cheese. Also be mindful of high-sugar add-ins like dried cranberries.

Yes, Just Salad offers a wide range of vegetarian and vegan options. These include organic tofu, Beyond Chicken, vegan feta, and numerous vegetable and legume choices. You can build your own vegan meal or choose from several vegan signature items.

To make your meal filling and balanced, ensure you include a source of lean protein (chicken, tofu, chickpeas) and healthy fats (avocado, seeds). Choosing complex carbohydrates like quinoa can also add to satiety and sustained energy.

Yes, Just Salad's warm bowls can be very healthy, especially those based on whole grains like quinoa or basmati rice and packed with roasted vegetables and lean protein. Check the specific nutritional information, as some variations may be higher in calories or sodium.