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UK Restaurant Salads: calories and sugar compared

UK Restaurant Salads from UK restaurant chains, side by side. Sort by calories, sugar, salt or protein, per item as served, against the daily guidelines for whoever is eating.

Source: product information published by each brand or retailerChecked against UK government guidelinesHow we check the figures
20 productswith nutrition checked
5 brandsand own labels
255 to 733kcal per serving
12 of 20high in salt, red on a front-of-pack label
Quick picks

UK Restaurant Salads picks with the lowest calories, sugar and salt

Per serving as sold, before anything is added.

Lowest calorieZizzi Zucca Salad255 kcal per serving, ZizziLeast sugarLeon The Original Superfood Salad1g sugar per serving, LeonLeast saltCaffè Nero Feta & Mixed Grain Salad1.2g salt per serving, Caffè Nero

All 20 UK Restaurant Salads products ranked

20 products, least calories first, per serving. % is of an adult woman’s daily energy reference.
Sort by
Who is eating
1Zizzi Zucca SaladZizzi Zucca SaladZizzi255 kcalSugar 11gSat fat 2gSalt 0.6gPer item (338g)255 kcal13% of day2Nando’s Mediterranean SaladNando’s Mediterranean SaladNando’s350 kcalSugar 4gSat fat 5.6gSalt 3.9gPer item (291g)350 kcal18% of day3Leon Levantine Squash and Grains SaladLeon Levantine Squash and Grains SaladLeon381 kcalSugar 5gSat fat 2.6gSalt 3.2gPer item (260ml)381 kcal19% of day4Caffè Nero Chicken & Mixed Grain SaladCaffè Nero Chicken & Mixed Grain SaladCaffè Nero412 kcalSugar 4.4gSat fat 2.7gSalt 1.3gPer item (301g)412 kcal21% of day5Wetherspoon Mediterranean SaladWetherspoon Mediterranean SaladWetherspoon431 kcalSugar 7.2gSat fat 2.4gSalt 2.2gPer item (359g)431 kcal22% of day6Nando’s Hearty BowlNando’s Hearty BowlNando’s432 kcalSugar 8.1gSat fat 2.2gSalt 2.6gPer item (360g)432 kcal22% of day
7Wetherspoon Caesar SaladWetherspoon Caesar SaladWetherspoon439 kcalSugar 5.4gSat fat 5gSalt 1.4gPer item (365g)439 kcal22% of day8Caffè Nero Feta & Mixed Grain SaladCaffè Nero Feta & Mixed Grain SaladCaffè Nero444 kcalSugar 5.9gSat fat 6.4gSalt 1.2gPer item (280g)444 kcal22% of day9Zizzi Butter Bean SaladZizzi Butter Bean SaladZizzi474 kcalSugar 22gSat fat 1.3gSalt 3.1gPer item (509g)474 kcal24% of day10Nando’s Caesar SaladNando’s Caesar SaladNando’s477 kcalSugar 2.5gSat fat 7.4gSalt 1.5gPer item (396g)477 kcal24% of day11Wetherspoon Chicken & Maple-Cured Bacon Salad (Chicken Breast)Wetherspoon Chicken & Maple-Cured Bacon Salad (Chicken Breast)Wetherspoon477 kcalSugar 6.3gSat fat 5.2gSalt 3.1gPer item (398g)477 kcal24% of day12Leon The Original Superfood SaladLeon The Original Superfood SaladLeon494 kcalSugar 1gSat fat 8.3gSalt 1.4gPer item (396g)494 kcal25% of day
13Leon Chicken and Avocado Superfood SaladLeon Chicken and Avocado Superfood SaladLeon565 kcalSugar 1.5gSat fat 7gSalt 1.3gPer item (473g)565 kcal28% of day14Wetherspoon Chicken & Maple-Cured Bacon Salad (Southern-Fried Chicken)Wetherspoon Chicken & Maple-Cured Bacon Salad (Southern-Fried Chicken)Wetherspoon566 kcalSugar 7.2gSat fat 7.4gSalt 3.9gPer item (472g)566 kcal28% of day15Nando’s Sol BowlNando’s Sol BowlNando’s583 kcalSugar 9.2gSat fat 2.3gSalt 3.4gPer item (484g)583 kcal29% of day16Wetherspoon Fried Halloumi-Style Cheese & Mediterranean Vegetable SaladWetherspoon Fried Halloumi-Style Cheese & Mediterranean Vegetable SaladWetherspoon595 kcalSugar 18gSat fat 20gSalt 5.3gPer item (496g)595 kcal30% of day17Nando’s Spicy Rice BowlNando’s Spicy Rice BowlNando’s600 kcalSugar 5.8gSat fat 3.5gSalt 3.6gPer item (498g)600 kcal30% of day18Zizzi Salmon & Tomato Caesar SaladZizzi Salmon & Tomato Caesar SaladZizzi609 kcalSugar 7.3gSat fat 4.2gSalt 1.3gPer item (536g)609 kcal30% of day
19Nando’s The Big CaesarNando’s The Big CaesarNando’s649 kcalSugar 4.7gSat fat 5.1gSalt 1.9gPer item (539g)649 kcal32% of day20Zizzi Chicken Caesar SaladZizzi Chicken Caesar SaladZizzi733 kcalSugar 6.6gSat fat 7.2gSalt 4.9gPer item (491g)733 kcal37% of day
LowMediumHigh per 100g, as on UK front-of-pack labelsValues are per serving.

More in restaurant dishes

UK Restaurant Breakfast →UK Restaurant Starters & Sharers →UK Restaurant Mains →UK Restaurant Chicken →UK Restaurant Pasta →UK Restaurant Sides →UK Restaurant Hot Drinks →UK Restaurant Cold Drinks →

UK Restaurant Salads nutrition questions

Which uk restaurant salads product has the most calories?

Zizzi Chicken Caesar Salad, with 733 kcal per per item. The lowest is Zizzi Zucca Salad, at 255 kcal.

Which uk restaurant salads product has the most sugar?

Zizzi Butter Bean Salad, with 22g of sugar per per item. That is 73% of the 30g daily free sugar limit for anyone aged 11 or over, and 116% of the 19g limit for a 4 to 6 year old.

Which brands make uk restaurant salads?

5 brands and own labels are covered here. The most products come from Nando’s (6), Wetherspoon (5), Zizzi (4), Leon (3).

How much sugar should children have?

The NHS limits free sugar to 30g a day from age 11, 24g for ages 7 to 10 and 19g for ages 4 to 6. Free sugar is added sugar plus sugar in honey, syrups and juice, not the sugar in milk or whole fruit.

What do the colours mean?

They follow UK front-of-pack labels. Sugar is high above 22.5g per 100g (11.25g per 100ml for drinks), saturated fat above 5g (2.5g), and salt above 1.5g (0.75g). Low is 5g, 1.5g and 0.3g per 100g or less.

How we check the figures

Figures are per serving as sold, from the nutrition information published by each brand or retailer, checked by Boone. Where a product page gives figures per 100g, the serving uses the pack or portion size shown on that page.

Colours follow the UK front-of-pack labelling thresholds per 100g or 100ml. Daily references are the NHS free sugar and salt limits by age and the energy references used across Boone. Sugar is free sugar where Boone has worked it out from the ingredients, and total sugar otherwise, marked as such.

Read the full methodology →