Grain & Berry Nutrition Calculator

The Yogurt base is the highest-protein at 300 cal / 14g protein, and the Unsweetened Acai is the lowest-sugar at 246 cal / 10.2g sugar. Compare that to Acai w/ 1 Banana (252 cal / 40g sugar), Pitaya (288 / 42g), and Spirulina (297 / 47g) — the fruit-sweetened bases carry most of a bowl's sugar. Start with Unsweetened Acai and a scoop of protein powder for the leanest build.

Strawberry Fields is the standout at 307 cal / 27g protein — the best protein-per-calorie on the menu. Just Peachy (356 cal / 20g), Bean Healthy (430 / 19g), Health Nut and Healthy Elvis (387 / 17g each) follow. If you want protein without much sugar, Strawberry Fields (23g sugar) beats Just Peachy (47g).

Not most of them — they're high in natural sugar. 50 Shades of Green is 444 cal / 83g sugar, Turn The Beet Around is 384 / 62g, and Southern Apple Pie is 308 / 61g. The light picks are Detox (101 cal / 19g sugar) and Elvis Parsley (166 cal / 13g sugar, plus 8g protein). Juice sugar adds up fast even when there's no added sugar.

The quesadillas lead: Let's Go Pesto Quesadilla is 899 cal / 58g protein, Kickin' Chicken Quesadilla is 697 / 54g, and Thanks A Brunch is 788 / 53g. Among flatbreads, Let's Go Pesto is 687 / 41g and Kickin' Chicken 485 / 37g. For a lighter high-protein pick, the Meat Your Heart Out Flatbread is 387 cal / 31g.

The savory items. Kickin' Chicken Quesadilla tops out at 2,952 mg, the Kickin' Chicken Flatbread at 2,467 mg, and Let's Go Pesto Quesadilla at 1,943 mg. Among drinks, Elvis Parsley juice is surprisingly high at 698 mg and the Strawberry Fields smoothie at 332 mg. Bowls and most fruit toppings stay near zero.

Start with the Unsweetened Acai base (10.2g sugar vs 40g for Acai w/ Banana), add a scoop of plant protein (0g sugar, +10.5g protein), and skip honey and hazelnut spread. Top with nuts, seeds, and coconut instead of extra fruit — Chia Seeds, Hemp Seed, and Almond Slices are all under 1g sugar. A small granola adds 12g sugar, so go light there too.

Guac and Roll is the highest at 371 cal / 20g protein (note the 213mg cholesterol from egg), followed by Best of Cluck (330 / 15g) and Cheesy Caprese (312 / 13g). Live Life on the Veg is the lightest at 214 cal / 8g protein. All are a single slice, so they're an easy add-on rather than a full meal.

The three parfaits are close: Feed The Soul is the lightest at 355 cal / 14.6g protein / 51g sugar, while the Grain & Berry (490 cal) and Relax, Eat, Repeat (487 cal) parfaits run about 61g sugar and 17g protein. All three are carb- and sugar-heavy from the granola and fruit — Feed The Soul is the leaner choice.