Add up a Tender Greens order. Build a plate from a protein and two sides, or price out the salads, sandwiches, bowls, soups and dressings the nutrition sheet publishes.
Cal
0
Protein
0g
Carbs
0g
Fat
0g
Build Your Order
Your Order
Macro Breakdown
0
Total Calories
Protein0g
Carbohydrates0g
Fat0g
Macro Ratio
Protein0% (0g)
Carbs0% (0g)
Fat0% (0g)
Ratio is estimated using 4/4/9 calories per gram (P/C/F).
Grilled sea bass with baby greens and cilantro lime brown rice: 25g of protein for 521 calories.
521 cal · 25g protein · 34g carbs · 32g fat
Highest Protein Plate
Short rib with baby spinach and cilantro lime brown rice, 56g of protein.
870 cal · 56g protein · 49g carbs · 49g fat
Lowest Sodium Plate
Grilled steak with baby arugula and roasted potatoes: 45g of protein and 540mg of sodium.
734 cal · 45g protein · 39g carbs · 43g fat
Vegetarian Plate
Falafel with baby greens and cilantro lime brown rice.
552 cal · 13g protein · 65g carbs · 27g fat
Lightest Salad
The Mediterranean steak salad, 768 calories with 44g of protein, dressing included.
768 cal · 44g protein · 24g carbs · 55g fat
The Heaviest Plate
Short rib with mac & cheese and seasoned fries: 1,496 calories and 3,631mg of sodium.
1496 cal · 74g protein · 115g carbs · 75g fat
Tender Greens Nutrition Standouts
Grilled Chicken Cobb packs the most protein on the menu at 57g.
Grilled Sea Bass (lemon & herb oil) is the most protein-efficient pick — 21g of protein for 177 calories.
Tuna Nicoise is the highest-sodium item at 4,117 mg — worth knowing if you're watching salt.
Bolognese Pasta carries the most carbs at 127g.
Braised Beans (spring/summer) has the most sugar at 55g.
Stay in the loop
Get notified when we add new calculators and get our favorite bowl builds.
Tender Greens Macro Calculator FAQ
A plate is one protein plus two sides, so it depends on the sides. Grilled sea bass with baby greens and cilantro lime brown rice is 521 calories with 25g of protein. Grilled steak with baby arugula and roasted potatoes is 734 calories with 45g. At the other end, short rib with mac and cheese and seasoned fries is 1,496 calories and 3,631mg of sodium.
Short rib leads the plate proteins at 48g for 428 calories, followed by country-style fried chicken at 44g and grilled steak at 37g. For protein per calorie the best picks are grilled sea bass at 21g for 177 calories and grilled steak at 37g for 313, both about 8.4 calories per gram. Among full meals the grilled chicken cobb is 57g and the chipotle BBQ chicken salad 54g.
Build a plate rather than order a salad. Grilled sea bass is 177 calories with 21g of protein, and baby greens, cilantro lime brown rice and roasted potatoes all land between 162 and 215 calories. The salads are heavier than people expect because the published figures include dressing: the lightest is the Mediterranean steak at 768 calories and the grilled chicken cobb is 1,108.
Yes. Every salad figure includes its dressing, and the greens and sides rows include their dressing and toppings too. So adding a dressing from the separate list on top of a salad counts it twice. The dressings are listed on their own for plates and sandwiches, at three ounces for most vinaigrettes.
More than most people expect, because the vinaigrettes are poured at three ounces. Golden balsamic is 576 calories, Caesar 505, sherry 444 and cabernet 441. The lighter choices are gravy at 57 for two ounces, lime crema at 115 for an ounce and a half, and ginger dressing at 279.
The tender burger at 806 calories with 46g of protein, then the avocado BLT at 845 and the carrot hummus toast at 857. The fried chicken sandwich is 992 and carries the most protein at 53g. The heaviest are tomato mozzarella at 1,361 calories and the Mediterranean falafel wrap at 1,328 with 103g of fat.
Sodium is the hardest thing to manage here. The tender burger plate with seasoned fries is 3,266mg and the Thai bowls are just over 3,000. Seasoned fries on their own are 2,076mg and grilled shrimp 2,467. Plate proteins are far lower: grilled salmon is 70mg, grilled sea bass 80 and grilled steak 93, so a plate built around one of those stays low.
Grilled salmon, grilled sea bass and grilled steak are all 0g of carbohydrate, and seared tuna, salt and pepper chicken and the burger patty are 1g. Pair one with baby greens at 3g, baby spinach at 4g or baby arugula at 5g. Avoid the pasta bowls, where bolognese is 127g and pesto 126g.
