A salad meal in a restaurant seems like a healthy choice when you’re watching your calories, but David Zinczenko, coauthor of the book Eat This Not That, says that bigger portions and fried ingredients can turn a healthy helping of produce into a green monster.

Some salads can push your meal intake up to 1,500 calories.

Among the greatest offenders are Mexican salads with fried tortillas, shredded cheese, sour cream, avocados and beef.

When combined with taco seasoning, this can fill you up with more than two days’ worth of saturated fat and an entire day’s ration of sodium.

A Buffalo chicken salad with fried poultry, high-sodium wing sauce, crumbled bacon and bleu cheese is also a diet-killer. Tuna salads are typically overloaded with mayonnaise, and most Caesar salads are packed with high-fat dressing and loaded with cheese.

On the positive side, Zinczenko found some healthy chain restaurant salads including McDonald’s Premium Asian Salad with Grilled Chicken and Panera’s Classic Cafe Salad. If you carefully choose a properly portioned salad, avoiding fried ingredients and creamy dressings, it is a healthy meal choice that won’t destroy your daily calorie count.