What is the nutritional value of PDQ salad?

December 27, 2025 •

4 min read

According to Nutritionix, a PDQ Salad with crispy chicken has 380 calories and 45% of its calories from fat, while a grilled version contains 270 calories and only 35% from fat, illustrating how preparation methods significantly alter the nutritional profile. This highlights the importance of scrutinizing ingredients and choices to understand the full nutritional impact.

Quick Summary

A detailed look into the nutritional composition of PDQ's various salads, comparing calorie counts, macronutrients, and key ingredients, with tips for customizing for a healthier meal.

Key Points

Crispy vs. Grilled Chicken: The choice between crispy and grilled chicken significantly impacts the calorie, fat, and sodium content of your PDQ salad.
Dressing Matters: Creamy dressings like honey mustard or bleu cheese add considerable calories and fat, so ordering dressing on the side is recommended.
Base Nutrients: All PDQ salads start with a base of mixed greens, carrots, and other vegetables, which provide vitamins and fiber regardless of other toppings.
Mediterranean Salads: The Mediterranean option contains healthier ingredients like hummus and feta but is notably higher in sodium, a key factor for those monitoring their salt intake.
Customization is Key: You can enhance the healthiness of your PDQ salad by choosing grilled protein, reducing cheese, and adding extra vegetables.
Protein Source: PDQ salads are generally rich in protein, which supports muscle growth and helps you feel full longer.

Understanding the PDQ Salad Menu

The PDQ menu offers a variety of salad options, providing an ostensibly healthier alternative to their fried chicken tenders and sandwiches. However, a closer look at the nutritional content reveals that the healthiness of the salad is largely dependent on the specific ingredients chosen, particularly the type of chicken and the dressing. The classic PDQ Chicken Salad is built on a base of mixed greens, red cabbage, carrots, grape tomatoes, cucumber, and shredded jack and cheddar cheese, topped with your choice of chicken. Other popular options, like the Mediterranean Salad, include feta, hummus, and kalamata olives, while the Spicy PDQ Salad features spicy chicken and a bleu cheese dressing. Each of these choices carries its own distinct nutritional implications, affecting total calories, fat content, and sodium levels.

The Core Ingredients

At its foundation, the PDQ salad is built on fresh, nutrient-dense vegetables. The mixed greens, red cabbage, carrots, and cucumber provide essential vitamins, minerals, and dietary fiber. Fiber is a crucial component for digestive health and helps promote satiety, which can assist with weight management. The inclusion of protein is also a key feature, with the choice of either grilled or crispy chicken making a substantial difference in the final nutritional output. While the fresh vegetables offer a solid starting point, the add-ons and preparation methods are what truly define the meal's overall nutritional value.

Nutritional Comparison: Crispy vs. Grilled Chicken

For many, the biggest decision when ordering a PDQ salad is whether to get crispy or grilled chicken. This choice has a dramatic effect on the final calorie and macronutrient breakdown. A salad topped with grilled chicken offers a leaner protein source, significantly reducing the amount of fat and total calories compared to a salad with crispy, breaded chicken.

The Impact of Dressing

Another critical factor in the salad's nutritional profile is the dressing. The PDQ Chicken Salad typically comes with honey mustard dressing, while the Spicy PDQ Salad uses bleu cheese. These creamy dressings are often high in calories and fat, substantially increasing the overall energy count of the meal. For a healthier option, diners can opt for lighter dressings, use less dressing, or order it on the side to control the portion. The Mediterranean salad, for instance, is served with a lighter lemon-chili vinaigrette, though its total sodium can still be high due to ingredients like olives and feta.

The Mediterranean Salad: A Unique Profile

The Mediterranean Salad at PDQ offers a distinct nutritional profile compared to the standard chicken salads. It replaces the shredded cheese with feta and adds hummus, olives, and pepperoncini. While feta and olives contribute healthy fats, these ingredients also contribute to a higher sodium content. A Mediterranean salad with grilled chicken packs in 33 grams of protein but also 1680mg of sodium, a significant portion of the recommended daily intake. This variation highlights that even a salad perceived as healthy can have hidden nutritional complexities, such as high sodium, which is important for those with dietary restrictions or health concerns to consider.

Customizing Your Salad for Optimal Nutrition

One of the best aspects of a restaurant like PDQ is the ability to customize your meal. By making a few simple adjustments, you can steer your salad towards a much healthier outcome.

Choose the right protein: Opt for grilled chicken over crispy to save on calories and saturated fat.
Mind the dressing: Always get your dressing on the side. Try a lighter dressing option if available, or simply use less of the standard dressing.
Add extra vegetables: Ask for extra lettuce, carrots, or cucumbers to boost fiber and micronutrient intake without adding significant calories.
Modify toppings: Consider reducing or omitting the cheese to cut down on fat and calories.
Explore other options: If available, a side garden salad with a simple vinaigrette can be a lighter option than the main chicken salads.

Conclusion

While the term 'salad' often implies a healthy choice, the specific nutritional value of a PDQ salad is highly dependent on how it's prepared and what's added. The significant difference in calorie, fat, and sodium content between crispy and grilled chicken options, and the impact of dressings, shows that careful consideration is key. By opting for grilled chicken and controlling your dressing intake, you can enjoy a protein-rich, nutrient-filled meal that aligns with healthier eating habits. The customizable nature of PDQ salads allows for informed decisions, transforming a potential calorie bomb into a balanced and satisfying lunch. The provided information from nutritional databases confirms that being a savvy diner is the best way to leverage the menu for personal health goals.


Feature	Grilled Chicken Salad	Crispy Chicken Salad
Calories	~270	~380
Total Fat	11g	19g
Saturated Fat	6g	8g
Carbohydrates	11g	23g
Fiber	4g	4g
Sugar	6g	7g
Protein	34g	30g
Sodium	940mg	520mg

Frequently Asked Questions

A standard PDQ Chicken Salad with crispy chicken contains approximately 380 calories.

A PDQ Salad with grilled chicken has roughly 270 calories, making it a leaner protein choice compared to the crispy version.

The Mediterranean Salad includes mixed greens, red cabbage, carrots, cucumbers, grape tomatoes, pepperoncini, kalamata olives, feta cheese, and hummus, topped with chicken.

Yes, creamy dressings like honey mustard and bleu cheese can add a substantial amount of calories and fat, so it is best to order dressing on the side and use it sparingly.

Yes, due to ingredients like feta, olives, and pepperoncini, the Mediterranean salad has a high sodium content, so those monitoring salt intake should be mindful.

Protein content varies by the type of chicken. The grilled chicken salad contains around 34g of protein, while the crispy version has approximately 30g.

For a healthier option, choose grilled chicken, order dressing on the side, and consider swapping creamy dressings for a lighter one, if available.

Yes, PDQ offers a side garden salad with mixed greens, vegetables, and shredded cheese for a simpler, lower-calorie alternative.