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7 Surprising Chain Restaurant Fat Bombs

Don’t let words like salad, grilled chicken, and avocado trick you into ordering an entrée that’s actually overflowing with calories, sodium, and saturated fat.

Fat Bomb #6: Wendy’s Spicy Chicken Caesar Salad

Calories: 780
Fat: 51g (16g sat fat)

Order instead: Ultimate Chicken Grill Sandwich
Calories: 390
Fat: 10g (1.5g sat fat)

Wendy’s is another spot where you might be better off skipping salad. Creamy lemon-garlic dressing, Asiago cheese, breaded chicken, and oil-soaked croutons do a number on an innocent bed of lettuce. Instead, grab a grilled chicken sandwich and you’ll cut calories in half and take in a fifth of the fat.

Fat Bomb #7: Jamba Juice Peanut Butter Moo’d Smoothie (Original Size)

Calories: 770
Fat: 20g (4.5g sat fat)

Order instead: Protein Berry Workout Smoothie (16 oz)
Calories: 290
Fat: 0g (0g sat fat)

Peanut butter is the ultimate post-gym snack, but when it’s done up like dessert—as in, blended with frozen yogurt and chocolate—you might as well stop for a milkshake on your way home. But order Jamba’s Protein Berry Workout Smoothie, made with muscle-building whey protein, and you'll save almost 500 calories and avoid the fat entirely.

A few rules to keep in mind anytime you’re ordering a protein shake outside of your own kitchen: “Ask for nonfat milk, nonfat yogurt, less juice, and more fresh fruit,” advises Gans. “Also, ask for a smaller serving size—if something comes in a 32-oz size, see if you can get 12 oz instead.”

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