When it comes to eating healthy, salads have long been considered the gold standard. Leafy greens piled high with vegetables are the epitome of a “healthy meal”—or so we’ve been led to believe. But what if some of your favorite “junk foods” could be better for you than a bowl of lettuce? It sounds too good to be true, but the truth is, not all salads are as virtuous as they seem, and not all junk food is as terrible as we think. Let’s explore 12 junk foods that might just outshine your favorite salad in terms of nutrition, satisfaction, and even health benefits.
1. Dark Chocolate
Yes, chocolate can be better than a salad—if it’s the right kind. Dark chocolate with a high cocoa content (70% or more) is packed with antioxidants called flavonoids, which promote heart health and reduce inflammation. A handful of dark chocolate can deliver more health benefits than a calorie-heavy salad smothered in a creamy dressing.
2. Popcorn (Hold the Butter)
Air-popped popcorn might seem like a guilty pleasure, but it’s a whole grain that’s high in fiber and antioxidants. Three cups of plain popcorn have fewer calories than a typical salad with croutons, cheese, and dressing—and it’ll leave you feeling fuller thanks to its fiber content.
3. Pizza (Yes, Really!)
A well-made pizza with a thin whole-grain crust, tomato sauce, and a moderate amount of cheese can be surprisingly nutritious. The tomato sauce provides lycopene, a powerful antioxidant, and the cheese adds protein and calcium. Compare this to a salad drenched in sugary vinaigrette, and pizza might just come out ahead.
4. Peanut Butter
Salads are often low in protein, leaving you hungry soon after. Enter peanut butter—a protein-packed spread that also contains healthy fats, vitamin E, and magnesium. A couple of spoonfuls of whole-grain bread can be more satisfying and nutrient-dense than a sad bowl of lettuce with minimal toppings.
5. Tacos
A taco filled with lean protein, beans, fresh salsa, and avocado can be a balanced meal with fiber, protein, and healthy fats. Meanwhile, some salads, especially those loaded with sugary dressings and fried toppings, can rival a taco in calories but fall short of nutrition.
6. Burgers (Hold the Excess Toppings)
Believe it or not, a homemade burger with a whole-grain bun, lean beef or a turkey patty, and fresh veggies can be more balanced than a restaurant salad. The protein keeps you full, and the veggies add nutrients. The trick is moderation: skip the bacon and extra cheese, and you’ve got yourself a hearty, nutritious meal.
7. Ice Cream (In Moderation)
While it might sound outrageous, a small serving of high-quality ice cream can provide calcium, protein, and even some happiness-boosting serotonin. Compare that to a salad topped with candied nuts and fried chicken, and the ice cream might be the lighter, healthier choice—especially if it satisfies your craving and prevents overeating later.
8. French Fries (Made at Home)
Homemade French fries baked with a little olive oil and seasoning can be a healthier option than you think. Potatoes are a good source of potassium and vitamin C, and when you skip the deep-frying and heavy salt, they can rival a lackluster salad in terms of nutrition.
9. Cheese
Cheese often gets a bad rap, but it’s a great source of protein, calcium, and healthy fats. A few slices of cheese paired with whole-grain crackers or fruit can be a more balanced snack than a salad drowned in calorie-laden dressing.
10. Milkshakes (Made with Real Ingredients)
A milkshake made with real milk and fresh fruit can provide protein, calcium, and vitamins—especially if you go easy on the sugar. Compare this to a salad that’s mostly iceberg lettuce (low in nutrients) and drenched in dressing, and the milkshake might win.
11. Trail Mix
Salads often lack healthy fats and filling ingredients. A handful of trail mix with nuts, seeds, and a sprinkle of dark chocolate can provide healthy fats, fiber, and antioxidants to keep you energized. Just watch your portion size, as trail mix can be calorie-dense
12. Granola Bars
Not all granola bars are created equal, but a high-quality bar made with whole grains, nuts, and minimal added sugar can be a convenient and nutrient-rich alternative to a salad that’s been stripped of its health benefits by sugary dressings and fried toppings.
The term “junk food” is often misleading. Many foods we consider indulgent can be part of a healthy diet when prepared mindfully and enjoyed in moderation. Meanwhile, the so-called “healthy” options can sometimes be less nutritious than they seem. The key is balance, portion control, and choosing whole, minimally processed foods whenever possible. So, the next time you feel guilty about reaching for a slice of pizza or a square of dark chocolate, remember: it might just be better for you than that sugar-laden salad. Choose wisely, and enjoy every bite.
