SoFresh Nutrition & Macro Calculator
Free SoFresh macro calculator. Build custom bowls, stack proteins, and see calories, protein, carbs, and fat instantly. Based on published nutrition data.
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Macro Breakdown
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Macro Ratio
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Ratio is estimated using 4/4/9 calories per gram (P/C/F).
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Bases
Shredded Kale
Calories: 22Protein: 2gCarbs: 5gFat: 0g
Baby Spinach
Calories: 22Protein: 3gCarbs: 3gFat: 0g
Brown Rice with Parsley
Calories: 117Protein: 2gCarbs: 25gFat: 1g
Cauliflower Rice
Calories: 26Protein: 4gCarbs: 4gFat: 0g
Extra Crisp Romaine
Calories: 19Protein: 1gCarbs: 3gFat: 0g
Asian Garlic Noodles
Calories: 375Protein: 9gCarbs: 79gFat: 0g
Red Quinoa with Lemon
Calories: 114Protein: 5gCarbs: 19gFat: 2g
Zucchini Noodles
Calories: 34Protein: 2gCarbs: 6gFat: 0g
SoFresh Nutrition Standouts
Tulum Quesadilla packs the most protein on the menu at 53g.
Wild-Caught Ahi Tuna (Poke-Style) is the most protein-efficient pick — 25g of protein for 110 calories.
Bangkok Bowl carries the most carbs at 169g.
SoFresh Macro Calculator FAQ
Warm bowls run 168 to 848 calories. The Skinny Bowl is the lightest at 168, the Sriracha Veggie Bowl 185, and the Teriyaki Bowl 290. The Bangkok Bowl is the heaviest by a wide margin at 848 calories with 169g of carbs. Salads are lighter still at 205 to 317. None of those figures include dressing.
The Hummus Veggie and Tulum Quesadillas both list 53g, with the Buffalo Quesadilla at 44g — but they cost 542 to 980 calories to get there. Building your own is far more efficient: Antibiotic-Free Chicken Breast is 36g of protein for 195 calories, and Peeled Shrimp is 18g for just 81.
Peeled Shrimp leads at 81 calories for 18g, followed by Wild-Caught Ahi Tuna at 110 for 25g and Chicken Breast or Blackened Chicken at 195 for 36g. Citrus Chicken Thigh (240 cal / 32g) and Blackened Salmon (229 / 28g) cost the most per gram. Organic Tofu is the vegetarian pick at 108 calories for 14g.
The Skinny Bowl at 168 calories with 14g protein is the lightest full item on the menu, and the Strawberry Fuji Salad is the lightest salad at 205. Building your own on romaine (19 cal) or baby spinach (22 cal) with shrimp keeps a bowl near 100 calories before mix-ins. Watch the base — Asian Garlic Noodles alone is 375.
No. The published bowl and salad numbers exclude dressing, so you have to add it yourself. That matters: Caesar is 200 calories, Spicy Mayo 190, Pesto 190, Balsamic Vinaigrette 170, and Creamy Ranch and Sweet Citrus Mustard 160 each. Tzatziki is 24, a lemon quarter is 4, and vegetable broth is 1.
Turning a build into a wrap adds 310 calories, 9g fat, 49g carbs, and 7g protein for the tortilla. Making it a quesadilla adds 550 calories, 24g fat, 55g carbs, and 28g protein for the tortilla plus mozzarella. On the prepared menu, wraps run 290 to 578 calories and quesadillas 542 to 980.
Smoothies range from 155 to 499 calories and are carb-heavy across the board. Tropicolada is the lightest at 155 with 39g carbs, Sunrise is 178, and Blueberry Delight is 366 with 92g of carbs. Banana & Date is the heaviest at 499. Adding protein powder puts on 80 calories and 15g of protein.
Values come straight from the published SoFresh nutrition guide. That guide lists calories, fat, carbs, and protein only — no sodium, fiber, or sugar — so those are not shown here. Actual nutrition varies by location, portioning, and preparation.
