How to Eat Healthy at Golden Corral

Eating out is tough enough when you're ordering off of a menu, but when it's a buffet, it's even tougher. Golden Corral is known for its bountiful buffet. The key to dining out at Golden Corral is to not go too hungry and stick with the veggies and lean proteins.

Menu and nutrition information changes. Check the website for the most up-to-date menu.

Salad Buffet

The Salad Buffet at Golden Corral is a good place to start when trying to eat healthy. This part of the buffet is loaded with a number of low-calorie, nutrient-rich choices. Stick with the fresh fruits and veggies and steer clear of the cooked and mayonnaise-based salads. Good choices include leafy greens, broccoli, cauliflower, carrots, tomatoes, cucumbers, radishes, mushrooms, onions and zucchini.

For protein, try the boiled eggs, chickpeas or kidney beans. The beans are a source of sodium, however, with 180 milligrams per 1/4 cup. You may also find soy nuts on the Salad Buffet at Golden Corral, which is also a good source of protein and low in sodium with 50 calories, 2.5 grams of fat, 35 milligrams of sodium, 4 grams of carbs, 1 gram of fiber and 5 grams of protein per 2-tablespoon serving.

Add a touch of the Lite Vinaigrette and thin it out with vinegar to add a bit of flavor with less calories, fat and sodium.

Hot Buffet

Fill at least half your plate with steamed vegetables to limit calorie, carbs or fat in your diet. Good options include the steamed baby carrots, broccoli, cauliflower, peas, onions and peppers and steamed squash.

Some of the vegetable items on the buffet are high in sodium, such as the collard greens and green beans, with 330 milligrams and 520 milligrams of sodium per 1/2-cup serving, respectively.

Round out your meal with a healthy protein such as the chicken breast, which has 100 calories, 2.5 grams of total fat, 390 milligrams of sodium, 3 grams of carbs and 17 grams of protein per serving. A 3-ounce portion of the fajita steak also makes a good protein choice with 150 calories, 6 grams of fat, 3 grams of saturated fat, 210 milligrams of sodium, 1 gram of carbs and 24 grams of protein.

Even if you're packing your plate with healthy foods, you could still be taking in several servings -- and more calories than you intended. Use a small plate to help keep portions reasonable.


Soups and Potatoes

Although high in sodium, many of the soup options at Golden Corral are low in calories. Combine a soup with a garden salad from the Salad Buffet for a low-cal meal. One cup of the Chicken and Gumbo soup has 70 calories, 1 gram of fat, 750 milligrams of sodium, 17 grams of carbs, 1 gram of fiber and 5 grams of protein.

The baked sweet potato is fat-free and low in sodium and makes a healthy side dish option, with 110 calories, 70 milligrams of sodium, 26 grams of carbs, 4 grams of fiber and 2 grams of protein.

Breakfast Buffet

You may have a more difficult time sticking to your diet at the Breakfast Buffet. Many of the morning options are high in carbs, sodium or fat. The Blueberry Pancakes make a good choice if you can limit your portion. One pancake has 80 calories, 4 grams of fat, 1 gram of saturated fat, 15 milligrams of sodium, 10 grams of carbs, 1 gram of fiber and 2 grams of protein. Use a fruit topping for sweetness instead of the maple syrup to save calories. A 2-tablespoon serving of a fruit topping has about 35 calories to 40 calories, 15 milligrams of sodium and 9 grams to 10 grams of carbs.

Carb counters should consider the Turkey Canadian Bacon, which has 50 calories, 2.5 grams of fat, 1 gram of saturated fat and 6 grams of protein per two pieces, although it is high in sodium with 310 milligrams per serving.