Sweetgreen Macros: Complete Nutrition Guide for Salads & Bowls

Sweetgreen has revolutionized the fast-casual salad game—fresh ingredients, customizable bowls, and a health-focused menu. For macro trackers, it’s one of the best restaurant options available, with full nutrition transparency and endless customization.

But “healthy” doesn’t automatically mean low-calorie. Some Sweetgreen bowls hit 800+ calories with heavy dressings and calorie-dense toppings. This guide shows you how to build the perfect Sweetgreen meal for any macro goal.

Why Sweetgreen Works for Macro Tracking

• Full nutrition transparency – Complete macros available for everything
• Endless customization – Build exactly what you need
• Quality proteins – Grilled chicken, steak, salmon, tofu
• Vegetable-forward – Easy to add volume without calories
• Portion control – Consistent serving sizes

Sweetgreen Signature Bowls Macros

Bowl	Calories	Protein (g)	Carbs (g)	Fat (g)
Harvest Bowl	705	28	53	42
Chicken Pesto Parm	620	40	37	36
Shroomami	555	26	52	27
Crispy Rice Bowl	675	32	68	30
Kale Caesar	430	27	20	28
Hot Honey Chicken	620	33	53	31
Super Green Goddess	510	28	28	32
Buffalo Chicken	550	35	26	35
Guacamole Greens	595	26	40	39
Fish Taco	560	25	47	31

Best for protein: Chicken Pesto Parm (40g) or Buffalo Chicken (35g) Best calorie-to-protein: Kale Caesar (430 cal, 27g protein)

Sweetgreen Bases Macros

Base	Calories	Protein (g)	Carbs (g)	Fat (g)
Chopped Romaine	10	1	2	0
Spring Mix	10	1	2	0
Shredded Kale	25	2	4	0
Arugula	10	1	1	0
Wild Rice	180	4	36	2
Warm Quinoa	210	8	36	4
Cilantro Lime Quinoa	210	7	37	4

For low-carb: Stick with greens (10-25 calories) For balanced: Add quinoa (210 cal, 8g protein, good fiber)

Sweetgreen Proteins Macros

Protein	Calories	Protein (g)	Carbs (g)	Fat (g)
Grilled Chicken	180	28	1	7
Blackened Chicken	180	28	2	7
Hot Honey Chicken	210	27	8	8
Roasted Steelhead	180	22	0	10
Miso Glazed Salmon	200	22	5	10
Steak	210	30	1	9
Roasted Tofu	140	15	4	7
Spicy Lemongrass Tofu	160	15	8	7
Crispy Chicken	240	19	14	12

Best for macros: Grilled or Blackened Chicken (180 cal, 28g protein) Best plant-based: Roasted Tofu (140 cal, 15g protein) Avoid if cutting: Crispy Chicken (breaded, +60 cal vs grilled)

Sweetgreen Toppings Macros

Low-Calorie Toppings (<50 cal)

Topping	Calories	Protein (g)	Carbs (g)	Fat (g)
Cucumber	5	0	1	0
Cherry Tomatoes	10	0	2	0
Pickled Onions	5	0	1	0
Roasted Broccoli	35	2	4	2
Raw Beets	15	1	3	0
Shredded Cabbage	10	0	2	0
Bean Sprouts	10	1	2	0
Corn	45	2	10	0
Roasted Sweet Potato	90	1	21	0

Higher-Calorie Toppings

Topping	Calories	Protein (g)	Carbs (g)	Fat (g)
Avocado	115	1	6	10
Goat Cheese	60	4	0	5
Parmesan Crisp	90	6	2	7
Crispy Rice	90	2	16	2
Tortilla Chips	140	2	18	7
Toasted Almonds	90	3	3	8
Sunflower Seeds	90	4	3	8
Za’atar Breadcrumb	50	1	5	3
Warm Roasted Chickpeas	60	3	9	2

Free volume: Load up on cucumber, tomatoes, pickled onions Watch out: Avocado (115 cal), Tortilla Chips (140 cal), nuts/seeds (90 cal each)

Sweetgreen Dressings Macros

Dressing	Calories	Protein (g)	Carbs (g)	Fat (g)
Balsamic Vinaigrette	70	0	5	6
Lime Cilantro Jalapeño	90	0	3	9
Green Goddess Ranch	130	1	2	13
Spicy Cashew	140	2	8	11
Caesar	180	2	2	19
Pesto Vinaigrette	140	1	2	14
Miso Sesame Ginger	120	1	8	9
Hot Honey Mustard	130	0	11	10
Lemon Squeeze	5	0	1	0
Extra Virgin Olive Oil	120	0	0	14

Best low-calorie: Lemon Squeeze (5 cal) or Balsamic Vinaigrette (70 cal) Avoid when cutting: Caesar (180 cal), Spicy Cashew (140 cal)

Pro tip: Always get dressing on the side. Use half.

Best Sweetgreen Orders by Goal

Best High-Protein Sweetgreen Order

Protein-Packed Bowl

• Base: Shredded Kale + Spring Mix
• Protein: Double Grilled Chicken
• Toppings: Roasted Broccoli, Cucumber, Pickled Onions, Goat Cheese
• Dressing: Balsamic Vinaigrette (half)

Macros: 535 calories | 62g protein | 17g carbs | 24g fat

Best Low-Calorie Sweetgreen Order (Under 400 Cal)

Light & Lean

• Base: Spring Mix + Chopped Romaine
• Protein: Grilled Chicken
• Toppings: Cucumber, Cherry Tomatoes, Pickled Onions, Raw Beets, Roasted Broccoli
• Dressing: Lemon Squeeze + dash of olive oil

Macros: 290 calories | 32g protein | 15g carbs | 12g fat

Best Keto Sweetgreen Order

Zero-Carb Focus

• Base: Shredded Kale + Arugula
• Protein: Steak
• Toppings: Avocado, Goat Cheese, Cucumber, Roasted Broccoli
• Dressing: Green Goddess Ranch (half)

Macros: 500 calories | 40g protein | 14g carbs | 34g fat

Best Balanced Sweetgreen Order

Smart Custom Bowl

• Base: Warm Quinoa + Spring Mix
• Protein: Blackened Chicken
• Toppings: Roasted Sweet Potato, Corn, Cherry Tomatoes, Cucumber
• Dressing: Lime Cilantro Jalapeño (half)

Macros: 595 calories | 40g protein | 62g carbs | 22g fat

How to Build a Custom Sweetgreen Bowl

Step 1: Choose Your Base

Goal	Best Base
Low-calorie	Spring Mix (10 cal)
Balanced nutrition	Warm Quinoa (210 cal, 8g protein)
Maximum volume	Kale + Romaine mix (35 cal)
Low-carb	Arugula (10 cal)

Step 2: Select Protein

Goal	Best Protein
Maximum protein/cal	Grilled Chicken (180 cal, 28g)
High protein, more flavor	Steak (210 cal, 30g)
Omega-3s	Roasted Steelhead (180 cal, 22g)
Plant-based	Roasted Tofu (140 cal, 15g)

Step 3: Add Toppings (3-5)

Goal	Best Toppings
Volume without calories	Cucumber, tomatoes, pickled onions, broccoli
Healthy fats	Avocado (one serving), toasted almonds
Fiber	Warm chickpeas, roasted sweet potato
Crunch	Parmesan crisp, tortilla chips (watch portions)

Step 4: Dress It Right

Goal	Best Dressing
Minimal calories	Lemon squeeze + light olive oil drizzle
Light but flavorful	Balsamic vinaigrette (70 cal)
Creamy but reasonable	Green Goddess Ranch (half = 65 cal)

Complete Sweetgreen Meal Combinations

Custom Bowl	Calories	Protein	Carbs	Fat
Greens + Chicken + Veggies + Lemon	290	32g	12g	9g
Quinoa + Chicken + Veggies + Balsamic	520	40g	52g	17g
Kale + Double Chicken + Light Dressing	450	58g	10g	18g
Quinoa + Steak + Avocado + Veggies	660	42g	48g	32g
Greens + Salmon + Goat Cheese + Cucumber	370	30g	8g	24g
Full Harvest Bowl	705	28g	53g	42g

Sweetgreen vs Similar Options

Restaurant	Similar Bowl	Calories	Protein
Sweetgreen	Custom Chicken Bowl	~500	40g
CAVA	Chicken Grain Bowl	~700	42g
Chipotle	Chicken Bowl	~700	47g
Chopt	Custom Chicken Salad	~500	38g

Sweetgreen tends to be slightly lower in calories with comparable protein due to lighter dressings and fresher toppings.

Common Sweetgreen Ordering Mistakes

1. Assuming all salads are low-calorie – Some bowls hit 800+ calories
2. Full dressing poured on – Always on the side, use half
3. Multiple high-cal toppings – Avocado + cheese + nuts + crispy rice = 350+ cal in toppings
4. Ignoring protein – Easy to make a 500-cal salad with 10g protein
5. Warm bowls by default – Grain bases add 180-210 calories
6. Not customizing – Signature bowls aren’t always optimal
7. Forgetting drinks – Lemonades and teas can add 100+ calories

The Sweetgreen Formula for Perfect Macros

Low-Calorie (300-400 cal, 30g+ protein):

• Greens base (10-25 cal)
• Single protein (140-210 cal)
• 4-5 low-cal veggies (30-60 cal)
• Light dressing (50-90 cal)

Balanced (500-600 cal, 40g+ protein):

• Half greens, half grains (100-120 cal)
• Single protein (180-210 cal)
• 4-5 mixed toppings (100-150 cal)
• Moderate dressing (70-100 cal)

High-Protein (500-700 cal, 55g+ protein):

• Greens base (25 cal)
• Double protein (360-420 cal)
• 3-4 toppings (100 cal)
• Light dressing (70 cal)

The Bottom Line

Sweetgreen is one of the most macro-friendly restaurant options when you understand how to build your bowl. The key is treating it like a buffet with full nutrition control—choose your base, protein, toppings, and dressing strategically.

Key takeaways:

• Greens base = 10-25 cal (vs 180-210 for grains)
• Grilled chicken is the protein MVP (180 cal, 28g protein)
• Dressing on the side – Use half (saves 35-90 cal)
• Load vegetables – Free volume, minimal calories
• Watch toppings – Avocado + nuts + cheese adds 300+ cal
• Custom > Signature – Build for your macros

Following a flexible dieting approach? Sweetgreen’s customization makes it one of the easiest restaurants to fit any macro target.

Ready to calculate how Sweetgreen fits your goals? Use our free macro calculator.

Looking for similar healthy fast-casual options? Check out our guides to CAVA macros, Chipotle macros, and Panera macros.