Bolay Nutrition Calculator
Use this free Bolay nutrition calculator to see the calories and macros in your bowl before you order. Choose your base, protein, and toppings — nutrition updates in real time using official Bolay ingredient data.
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Macro Breakdown
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Ratio is estimated using 4/4/9 calories per gram (P/C/F).
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Bases
Asian Sweet Potato Noodles
Calories: 210Protein: 1gCarbs: 38gFat: 7g
Micronutrients
Sodium: 320mgSat. Fat: 1gSugars: 2g
100% Whole Grain Black Rice
Calories: 160Protein: 5gCarbs: 27gFat: 5g
Micronutrients
Sodium: 427mgSat. Fat: 2g
Pesto Noodles
Calories: 183Protein: 3gCarbs: 29gFat: 6g
Micronutrients
Sodium: 535mgSat. Fat: 1gSugars: 1g
Jasmine Rice
Calories: 225Protein: 5gCarbs: 45gFat: 5g
Micronutrients
Sodium: 315mgSat. Fat: 1g
Chopped Kale Salad
Calories: 135Protein: 2gCarbs: 10gFat: 10g
Micronutrients
Sodium: 280mgSat. Fat: 1gFiber: 3gSugars: 5g
Spinach and Almond Salad
Calories: 92Protein: 3gCarbs: 5gFat: 7g
Micronutrients
Sodium: 5mgSat. Fat: 1gFiber: 2gSugars: 2g
Mixed Greens
Calories: 13Protein: 1gCarbs: 2gFat: 0g
Micronutrients
Sodium: 40mgFiber: 1gSugars: 1g
Cauliflower Rice
Calories: 90Protein: 3gCarbs: 10gFat: 5g
Micronutrients
Sodium: 364mgSat. Fat: 1gFiber: 3g
Bolay Nutrition Standouts
Rotisserie Chicken Thigh packs the most protein on the menu at 35g.
Signature Steak is the most protein-efficient pick — 27g of protein for 170 calories.
Rotisserie Chicken Thigh is the highest-sodium item at 631 mg — worth knowing if you're watching salt.
Jasmine Rice carries the most carbs at 45g.
Chopped Kale Salad has the most sugar at 5g.
Bolay Macro Calculator FAQ
Bolay publishes nutrition information for each individual ingredient, but they do not provide an official interactive calculator for fully custom bowls. This tool lets you build your exact Bolay order and instantly calculate calories, protein, carbs, and fat using Bolay’s published nutrition data.
It depends mostly on your base and sauce. Mixed greens are 13 calories and cauliflower rice 90, while jasmine rice is 225 and asian sweet potato noodles 210. Add lemon chicken (180) and garlic broccoli (50) and a greens bowl lands near 250. The sauce is what swings it — cilantro lime vinaigrette alone is 399 calories and ginger turmeric is 220.
Rotisserie chicken thigh leads at 35g of protein for 276 calories. Simply grilled chicken and signature steak both hit 27g, but the steak does it on 170 calories versus the chicken's 250 — the best protein-per-calorie pick on the menu. Lemon chicken is 24g for 180, roasted coho salmon 23g for 241, and miso glazed tofu 13g for 139.
Cilantro lime vinaigrette is the heaviest at 399 calories and 42g of fat, followed by ginger turmeric at 220 and creamy garlic & herb at 150. Herb pesto is 107. The light end is smoky chipotle sauce at 26 calories. Sauce can easily outweigh your protein, so it's the first thing to cut if you're watching calories.
Yes. Bolay’s entire menu is gluten free according to their published nutrition and allergen information. All bases, proteins, vegetables, toppings, and sauces are listed as gluten free. However, always confirm with your local restaurant if you have a severe allergy.
Bolay can be a healthy option depending on how you build your bowl. A cauliflower rice or mixed greens base with signature steak or lemon chicken, a couple of vegetables, and a light sauce lands around 300–400 calories with 25g+ of protein. Jasmine rice, pesto noodles, and the heavier vinaigrettes are what push a bowl past 700.
Yes. Miso glazed tofu is the vegetarian protein at 139 calories and 13g of protein. Every base is meat-free, as are all five veggies — garlic broccoli, street corn, thyme roasted mushrooms, power bean medley, and roasted sweet potatoes. Power bean medley adds another 6g of protein for 93 calories.
All values are calculated using Bolay’s published ingredient-level nutrition information and standard serving sizes. Actual nutrition may vary slightly by location and preparation.
