Sweetgreen Nutrition & Macro Calculator
Build your Sweetgreen bowl and calculate calories, protein, carbs, and fat instantly using official nutrition data.
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Ratio is estimated using 4/4/9 calories per gram (P/C/F).
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Bases
Arugula
Calories: 15Protein: 2gCarbs: 2gFat: 0g
Micronutrients
Sodium: 15mgFiber: 1gSugars: 1g
Baby Spinach
Calories: 15Protein: 1gCarbs: 2gFat: 0g
Micronutrients
Sodium: 40mgFiber: 1gSugars: 0g
Chopped Romaine
Calories: 25Protein: 1gCarbs: 3gFat: 0g
Micronutrients
Sodium: 10mgFiber: 2gSugars: 1g
Shredded Kale
Calories: 35Protein: 3gCarbs: 6gFat: 1g
Micronutrients
Sodium: 25mgFiber: 3gSugars: 2g
Spring Mix
Calories: 15Protein: 0gCarbs: 0gFat: 0g
Micronutrients
Sodium: 0mgFiber: 0gSugars: 0g
Golden Quinoa
Calories: 110Protein: 4gCarbs: 16gFat: 3g
Micronutrients
Sodium: 370mgFiber: 2gSugars: 0g
White Rice
Calories: 120Protein: 2gCarbs: 27gFat: 1g
Micronutrients
Sodium: 130mgFiber: 1gSugars: 0g
Wild Rice
Calories: 155Protein: 3gCarbs: 31gFat: 2g
Micronutrients
Sodium: 150mgFiber: 2gSugars: 0g
Sweetgreen Nutrition Standouts
Hot Honey Chicken Plate packs the most protein on the menu at 49g.
Roasted Chicken is the most protein-efficient pick — 23g of protein for 110 calories.
Chicken Jalapeño Ranch Wrap is the highest-sodium item at 3,462 mg — worth knowing if you're watching salt.
Chicken Jalapeño Ranch Wrap carries the most carbs at 110g.
Tree Top Apple Juice (8 oz) has the most sugar at 27g.
Sweetgreen Macro Calculator FAQ
It depends on which part of the menu you order from. Salads run 465–615 calories, warm bowls 510–760, protein plates 755–880, and wraps 990–1,320. Chicken Pesto Parm is the lightest warm bowl at 510 and the Harvest Bowl the heaviest at 760. A custom build lands wherever your ingredients put it — greens are 15–35 calories, grains 110–155, and proteins 110–240.
The Hot Honey Chicken Plate and the Cali Chicken Club Wrap tie at 49g of protein, but the plate gets there on 845 calories versus the wrap's 1,255. For protein per calorie the Kale Caesar wins outright at 41g for 545 calories, and the Mini Mezze kids meal is the most efficient item on the whole menu at 30g for 295 calories.
Super Green Goddess is the lightest adult item at 465 calories, though it only carries 12g of protein. Hummus Crunch is 505 for 21g, and Chicken Pesto Parm is 510 for 38g — the best trade if you want low calories without giving up protein. Building your own on greens with roasted chicken and a vinegar or citrus dressing comes in under 200.
Roasted chicken adds 23g for 110 calories, caramelized garlic steak 25g for 220, miso glazed salmon 23g for 240, blackened chicken 20g for 150, and roasted tofu 9g for 130. Roasted chicken is far and away the most calorie-efficient. Add golden quinoa (4g), chickpeas (2g), a hard boiled egg (7g), or feta (9g) to push a build past 40g.
Wraps are the heaviest thing on the menu. The Chicken Jalapeño Ranch Wrap is 1,320 calories with 110g carbs and 3,462mg sodium — more than a full day's sodium. The Classic Chicken Caesar is the lightest at 990. The olive oil tortilla alone accounts for 320 calories and 51g carbs, so ordering the same fillings as a salad or bowl saves roughly 300 calories.
The oil-based ones are. Balsamic Vinaigrette is 210 calories, Miso Sesame Ginger 190, Green Goddess Ranch 180, and Garlic Aioli 170 — enough to outweigh your protein. Balsamic Vinegar is 15, Sweetgreen Hot Sauce 10, and Lemon Squeeze, Crushed Red Pepper, and Umami Seasoning are all 0. Swapping Balsamic Vinaigrette for plain Balsamic Vinegar cuts 195 calories.
More than most people expect. Omega Glow is the lowest full item at 968mg, but most salads and bowls sit between 1,200 and 1,900mg. The Hot Honey Chicken Plate is 2,710mg and the Chicken Jalapeño Ranch Wrap is 3,462mg. Dressings and premiums add up fast too — Apple Kimchi Sauce alone is 1,040mg.
The salads and bowls are reasonable: most land between 465 and 760 calories with 12–41g of protein. Where it gets away from people is the wraps (990–1,320), the protein plates (755–880), and the dressings, which can add 200 calories on their own. Ordering a salad or bowl with roasted chicken and a light dressing keeps a meal near 500 calories with 35g+ of protein.
