Calculating the number of calories in a restaurant meal can be tricky, especially for dishes with multiple ingredients like salads. The barbecue ranch salad at The Cheesecake Factory is a popular menu item but determining its calorie count requires looking at the individual components that make up this hearty entree-sized salad.
The Calories In The Barbecue Ranch Salad Base
The base of the barbecue ranch salad starts with mixed greens and romaine lettuce. Leafy greens like these are very low in calories. A 2 cup serving of romaine lettuce contains about 16 calories. The mixed greens likely add less than 10 calories to the salad. So the lettuce base of the salad is estimated to have approximately 20-25 calories.
In addition to the lettuce, the salad contains barbecue ranch dressing. Most ranch style dressings have a high calorie count. According to The Cheesecake Factory nutrition information, 2 tablespoons of their ranch dressing contains 230 calories and 24 grams of fat. However, mixing it with barbecue sauce likely lowers the calorie content slightly. Estimating roughly 2 tablespoons of dressing on the salad, the dressing contributes approximately 200 calories.
So for the lettuce and dressing alone, the estimated calories add up to 220-225 calories.
Calories In The Salad Toppings
In addition to lettuce and dressing, the barbecue ranch salad is topped with grilled chicken, tomatoes, corn, bacon, and onion strings. Here is a breakdown of the estimated calories for each topping:
- Grilled chicken – About 6 oz grilled chicken breast, 420 calories
- Tomatoes – 1 cup chopped, 25 calories
- Corn – 1/2 cup kernels, 67 calories
- Bacon – 2 slices, about 80 calories
- Onion strings – 1/4 cup fried onion strings, 150 calories
Adding up the calories for these salad toppings totals approximately 742 calories.
Total Calories In The Barbecue Ranch Salad
If we combine the estimates for the lettuce/dressing base and the toppings, the total calorie count for a Cheesecake Factory barbecue ranch salad comes out to:
Calories in lettuce/dressing: 220-225 calories
Calories in toppings: 742 calories
Total calories: About 962-967 calories
So the bottom line is that a full size Cheesecake Factory barbecue ranch salad contains approximately 950-970 calories. This makes it one of the higher calorie menu salads.
Nutrition Information For The Barbecue Ranch Salad
Beyond just calories, here is the full nutrition breakdown for the Cheesecake Factory’s barbecue ranch salad:
| Nutrition Facts | Amount |
|---|---|
| Calories | 962-967 |
| Fat | 64g |
| Carbohydrates | 32g |
| Protein | 48g |
| Sodium | 1826mg |
As you can see, besides being high in calories, this salad is also very high in fat at 64g. The FDA recommends consuming no more than 78g of fat per day for a 2000 calorie diet. So this one salad provides over 80% of your daily fat intake. The sodium is also quite high at 1826mg compared to the 2300mg daily limit. Make sure to account for these nutrients if you are tracking your daily nutrition.
Tips For Consuming The Barbecue Ranch Salad
Here are some tips to keep in mind if you want to enjoy the Cheesecake Factory’s barbecue ranch salad:
Size Matters
Consider ordering the smaller sized salad or splitting it with a dining companion. The full size portion is gigantic and hard to finish.
Go Easy On The Dressing
Request the dressing on the side and use sparingly. The creamy ranch contribute significant calories and fat.
Swap In Grilled Shrimp
Substitute grilled shrimp for the chicken to reduce the calories while still getting plenty of protein.
Say No To Bacon
Pass on the bacon topping to eliminate excess saturated fat and sodium.
Watch The Sides
Avoid adding on high calorie sides like fries or fried onion rings since the salad is already so large.
Account For The Rest Of Your Meals
Be mindful of eating light for the rest of the day to account for the nearly 1000 calorie salad.
Healthy Alternatives To The Barbecue Ranch Salad
If you are looking for a lower calorie salad option at The Cheesecake Factory, consider these healthy alternatives:
Chinese Chicken Salad
With grilled chicken, cabbage, carrots, crunchy noodles and almonds, this salad has just 540 calories in a full size without dressing.
Skinnylicious Citrus Salad
Filled with shrimp, avocado, oranges and diced cucumbers, this light salad only has 460 calories with vinaigrette.
Kale and Roasted Veggie Salad
With kale, zucchini, yellow squash, mushrooms, quinoa and a lemon vinaigrette, this veggie packed salad has only 300 calories.
Diet Cobb Salad
A modified lower calorie cobb salad with 540 calories including grilled chicken, bleu cheese, bacon, avocado, hardboiled egg and tomatoes.
Conclusion
At approximately 950-970 calories, the Cheesecake Factory’s barbecue ranch salad is one of the higher calorie options on the menu. But you can enjoy this hearty salad in moderation by splitting it, avoiding extras like bacon and fried onions, limiting the dressing, and accounting for the calories in your daily diet. Or opt for one of the lower calorie salad options for a lighter, healthier meal.