Chopt Nutrition Calculator
Build your Chopt salad, wrap, or bowl from scratch — or pick a signature creation — and see calories, protein, carbs, and fat update in real time. Switch between Craft Your Own and the Signature Menu using the tabs.
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Build Your Salad
Your Salad
Macro Breakdown
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Total Calories
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Macro Ratio
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Ratio is estimated using 4/4/9 calories per gram (P/C/F).
Add items to build your order
Greens
Chopt Blend
Calories: 70Protein: 6gCarbs: 13gFat: 2g
Micronutrients
Sodium: 95mgCholesterol: 0mgSat. Fat: 0gTrans Fat: 0gFiber: 6gSugars: 5g
Romaine
Calories: 45Protein: 3gCarbs: 8gFat: 1g
Micronutrients
Sodium: 20mgCholesterol: 0mgSat. Fat: 0gTrans Fat: 0gFiber: 5gSugars: 3g
Kale
Calories: 90Protein: 6gCarbs: 12gFat: 0g
Micronutrients
Sodium: 60mgCholesterol: 0mgSat. Fat: 0gTrans Fat: 0gFiber: 6gSugars: 6g
Arugula
Calories: 30Protein: 6gCarbs: 6gFat: 0g
Micronutrients
Sodium: 60mgCholesterol: 0mgSat. Fat: 0gTrans Fat: 0gFiber: 0gSugars: 6g
Spinach
Calories: 25Protein: 3gCarbs: 4gFat: 0g
Micronutrients
Sodium: 84mgCholesterol: 0mgSat. Fat: 0gTrans Fat: 0gFiber: 3gSugars: 1g
Cabbage & Cilantro Blend
Calories: 70Protein: 4gCarbs: 17gFat: 0g
Micronutrients
Sodium: 70mgCholesterol: 0mgSat. Fat: 0gTrans Fat: 0gFiber: 7gSugars: 8g
Chopt Macro Calculator FAQ
It depends entirely on what you build. The Mexican Caesar (without protein) is just 265 calories. A Classic Cobb is 600 calories with 60g of protein. The Crispy Chicken Ranch hits 575 calories with 44g of protein. Crucially, Chopt's signature salad calories don't include dressing — adding 30g of Caesar or Ranch can add 140–150 more calories.
The Classic Cobb leads at 60g of protein for 600 calories — eggs, grilled chicken, bacon, and blue cheese all contribute. The Spicy Avotuna Sandwich comes in second at 56g protein but at 990 calories. For Craft Your Own, stack Grilled Chicken (25g protein, 130 cal) with Roasted Turkey (23g, 110 cal) on a kale base for 50g+ at under 350 calories before dressing.
The Shrimp Spring Roll salad is 260 calories with 18g of protein — the lightest signature pick. For Craft Your Own, an arugula or spinach base (25–30 cal) with grilled chicken (130 cal), grape tomatoes, cucumber, and Yogurt Dill dressing (20 cal) keeps you under 250 calories with 30g+ of protein. Skip the brown rice (240 cal alone) and dried cranberries (130 cal, 31g sugar).
Most are. Salad-portion dressings (30g) run 90–210 calories. Smoky Bacon Russian is the heaviest at 210 cal, with creamy classics (Buttermilk Ranch, Creamy Caesar, Mexican Caesar) at 140–170 cal. The lightest are Yogurt Dill (20 cal), Honey Dijon (40 cal), and Miso Carrot (70 cal). Pantry options like fresh-squeezed lemon (5 cal) or red wine vinegar (5 cal) are essentially free.
Brown rice is 240 calories and 48g of carbs per portion. Cauliflower rice is 40 calories and 7g of carbs — a 200-calorie and 41g-carb savings. Every signature bowl is offered both ways and the swap consistently shaves 165 calories off the bowl. If you're tracking carbs or calories specifically, cauliflower is the obvious pick.
Yes. Most proteins are 0–1g carbs (Grilled Chicken, Salmon, Steak, Turkey, Shrimp). Skip rice, dried cranberries (35g carbs), tortilla chips, and beans. A salad with grilled chicken, leafy greens, grape tomatoes, cucumber, blue cheese, and EVOO + lemon stays under 15g carbs with 30g+ protein. The Spicy Avotuna and Classic Cobb signature options are also reasonable at 17–57g carbs.
