So which High Street salad has as much saturated fat as one-and-a-half Big Macs?

A SALAD lunch from a High Street chain sounds virtuous, but is that always the case? Here, dietitian HELEN BOND considers at five of the best and five of the worst. Look at the pictures and see if you can work out which is which . . .

SOME A. Leon OF superfood THE WORST salad 358g, take away £5.35, eat in £6.40. Calories, 515; saturated fat, 11.4g; sugar, 4.9g; fibre, 8g; protein, 16.6g; salt, 2g. This looks healthy, with broccoli, peas, quinoa, avocado, cucumber and cheese, but it has nearly the same amount of calories as Leon’s Thai green chicken curry and twice the fat, with 57per cent of your daily maximum saturated fat and a third of your daily salt. however, the peas and quinoa provide a third of your daily protein and fibre intake. HEALTH RATING: 4/10 C. McDonald’s crispy chicken and bacon salad, with balsamic dressing 276g, fat, 2.9g; £3.89. sugar, Calories, 6.2g; fibre, 341; saturated 1.9g; protein, 25g; salt, 1.7g. Mixed leaves, cucumber and tomatoes might sound healthy, but the chicken is fried, pushing up the total fat content. With only 47 fewer calories than a McChicken sandwich, it also has more than a quarter of your salt limit and nearly a teaspoon of added sugar. 3/10 E. Tesco cheese layered salad 380g, fat, 15.4g; £2.50. sugar, Calories, 7.6g; 594; fibre, saturated 4.2g; protein, 19.8g; salt, 1.6g. Pasta salads are a source of resistant starch, which feeds good bacteria in the gut. But at nearly 600 calories, this one — containing carrot, cheddar, mayonnaise, cucumber, sweetcorn, lettuce and peppers — uses up all your lunch calorie allowance. it has as much saturated fat as one-and-a-half Big Mac burgers. 1/10 F. Pret chef’s Italian chicken salad 323g, take away £4.75, eat in £5.70. Calories, 636; saturated fat, 6.1g; sugar, 9g; fibre 5g; protein, 25g; salt, 2.1g. B. Combining chicken, Caesar dressing, cucumber, red peppers, tomatoes, olives and nuts, this salad exceeds your lunchtime calorie allowance. it has around a third of your saturated fat limit and almost as much salt as six handfuls of salted peanuts. 2/10 H. Subway Italian B.M.T. salad with chilli sauce 359g, £3.30. Calories, 248; saturated fat, 6.6g; sugar, 4.1g; fibre, 3.9g; protein, 15g; salt, 3g. This provides two of your five-aday with lettuce, red onions, tomatoes, cucumbers and peppers topped with meat. But it has 33 per cent of your daily saturated fat and a lot of salt. 2/10 THE BEST PICKS

Greggs honey roast ham, egg and potato salad 255g, take away £3, eat in £3.60. Calories, 232; saturated fat, 1.8g; sugar, 9.3g; fibre, n/a; protein, 14g; salt, 1.3g. egg salad generally is a good source of protein and vitamin d, while the greenery counts as one of your five-a-day. But don’t have more than one a week — processed meat is linked to bowel cancer. eat it with a greggs tomato soup for heart-healthy antioxidants. 7/10 D. Leon squash, sage and kale salad 285g, take away £4.95, eat in £5.95. Calories, 525; saturated fat, 5g; sugar, 6g; fibre, 8g; protein, 10g; salt, 1g. The kale, cabbage, lentils, squash and pine nuts provide two of your five-a-day, while containing more than a quarter of your daily fibre needs. it’s reasonably low in salt, and the kale and squash also give vitamin a, needed for a healthy immune system. 9/10 G. M&S avocado and egg nourish bowl 285g, £3.50. Calories, 333; saturated fat, 3.7g; sugar, 4.3g; fibre, 23.7g; protein, 18g; salt, 1.65g. Made with wholegrains sorghum and quinoa, this also contains cabbage and kale and provides 80 per cent of your fibre needs. as one of your five-a-day, the only downside is the salt. 9/10 I. Subway turkey salad with light mayo 345g, £3.50. Calories, 158; saturated fat, 0.8g; sugar, 6.7g; fibre, 3.6g; protein, 13.8g; salt, 1.2g. with lettuce, onions, tomatoes, cucumbers and peppers, this provides two of your five-a-day as well as vitamins a, C, K and folic acid. it’s low in salt, calories and fat, but high in protein and immuneboosting selenium. 9.5/10 J. Boots Shapers chicken Caesar salad 200g, £3. Calories, 162; saturated fat, 2.1g; sugar, 2.5g; fibre, 2.3g; protein, 15g; salt, 0.97g. low-fat creme fraiche saves this Caesar salad from being a diet disaster. it is also 24 per cent chicken, which will help fill you up. for a more rounded lunch, add fibre and carbs with a wholegrain pitta and a veg pot. 6.5/10 K. Sainsbury’s On The Go chicken and 4 grain salad with mango and chilli dressing 285g, £2.80. Calories, 390; saturated fat, 1.4g; sugar, 10.3g; fibre, 12.8g; protein, 23.5g; salt, 1.19g. This will keep you fuelled for hours thanks to nearly 24g protein and 13g fibre in the wheat, red quinoa, spelt, black rice, chicken, butter beans and cashew nuts. it provides one of your five-a-day and lots of magnesium for a healthy nervous system. 10/10