Question 1

How many calories are in a Tender Greens plate?

Accepted Answer

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.

Question 2

What has the most protein at Tender Greens?

Accepted Answer

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.

Question 3

What is the healthiest thing at Tender Greens?

Accepted Answer

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.

Question 4

Are Tender Greens salads already dressed?

Accepted Answer

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.

Question 5

How many calories are in Tender Greens dressing?

Accepted Answer

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.

Question 6

Which Tender Greens sandwich is lowest in calories?

Accepted Answer

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.

Question 7

How much sodium is in Tender Greens food?

Accepted Answer

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.

Question 8

What can I order at Tender Greens on a low carb diet?

Accepted Answer

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.

Item	Calories
Chipotle BBQ Chicken	280
Salt & Pepper Chicken	334
Grilled Salmon (lemon & herb oil)	347
Grilled Salmon (blackening spices)	347
Grilled Shrimp (garlic & herb oil)	313
Grilled Shrimp (blackening spices)	313
Grilled Sea Bass (lemon & herb oil)	177
Grilled Sea Bass (blackening spices)	177
Seared Tuna	333
Grilled Steak	313
Falafel	208
Burger Patty	306

Item	Calories
Baby Arugula	206
Baby Greens	162
Baby Spinach	260
Mashed Potatoes	315
Roasted Potatoes	215
Seasonal Vegetables (spring)	151
Seasonal Vegetables (summer)	232
Seasonal Vegetables (winter)	225
Cilantro Lime Brown Rice	182
Sushi Rice	251
Braised Beans (spring/summer)	643
Braised Beans (fall/winter)	330
Roasted Beets	417
Carrot Hummus	339
Green Garbanzo Hummus	467

Item	Calories
Gravy (2 oz)	57
Sherry Vinaigrette (3 oz)	444
Lemon Vinaigrette (3 oz)	400
Tarragon Dressing (3 oz)	344
Caesar Dressing (3 oz)	505
Cabernet Vinaigrette (3 oz)	441
Cilantro Lime Dressing (3 oz)	420
Golden Balsamic Vinaigrette (3 oz)	576
Lime Crema (1.5 oz)	115
Ginger Dressing (3 oz)	279
Spicy Mayo (2 oz)	344
Garlic Aioli (1.5 oz)	312
Bolognese Sauce	574
Miso Mayo	368

Item	Calories
Chipotle BBQ Chicken Salad	952
Grilled Chicken Cobb	1108
Harvest Chicken (summer)	880
Harvest Chicken (spring)	936
Harvest Chicken (winter)	977
Tuna Nicoise	855
Mediterranean Steak	768
Grilled Salmon Salad	1001

Item	Calories
California: Chipotle BBQ Chicken (winter/spring)	1395
California: Chipotle BBQ Chicken (summer)	1038
California: Grilled Salmon (winter/spring)	1413
California: Grilled Salmon (summer)	1146
Thai: Grilled Shrimp	754
Thai: Grilled Steak	851

Tender Greens Gluten Free Menu

Gluten free at Tender Greens

Protein

Greens & Sides

Dressings & Sauces

Salads

Bowls

Soups

Just For Kids

Desserts

Housemade Drinks

Contains gluten or wheat

Protein

Greens & Sides

Sandwiches & Toasts

Bowls

Seasonal Plates

Soups

Just For Kids

Desserts

Not covered by the allergen guide

Item	Calories
Rustic Chicken (Cup)	111
Rustic Chicken (Bowl)	148
Green Pozole (Cup)	159
Green Pozole (Bowl)	195

Item	Calories
Agua Fresca: Pineapple Basil	95
Agua Fresca: Watermelon	171
Agua Fresca: Pomegranate Ginger	76
The Greens	62
Mint Lemonade	109
Hibiscus Tea	82

Item	Calories
Mediterranean Falafel Wrap	1328
Mediterranean Steak Wrap	1229
Fried Chicken Sandwich	992
Tender Burger	806
Chipotle BBQ Chicken Sandwich	926
Chicken Pesto Sandwich	1096
Avocado BLT	845
Tomato Mozzarella	1361
Avocado Toast	956
Garden Toast	1068
Carrot Hummus Toast	857

Item	Calories
Pacific: Katsu Chicken	1272
Pacific: Grilled Salmon	1050
Happier Vegan (spring/summer)	1410
Happier Vegan (winter)	1543
Longevity: Braised Beans (winter/spring)	1438
Longevity: Braised Beans (summer)	1290
Longevity: Grilled Sea Bass (winter/spring)	1285
Longevity: Grilled Sea Bass (summer)	990
Bolognese Pasta	1156
Nonna's Pasta (vegetarian)	677
Chicken Pesto Pasta	1150
Pesto Pasta (vegetarian)	1336

Item	Calories
Short Rib Plate w/ Sweet Potato Mash	1111
Short Rib Plate w/ Mashed Potatoes	1224
Tender Burger Plate w/ Seasoned Fries	1021

Item	Calories
Plate: Chicken Tenders	393
Plate: Grilled Cheese	809
Bowl: Bolognese Pasta	694
Bowl: Nonna's Pasta	464
Bowl: Mac & Cheese	566

Item	Calories
Chocolate Chunk Cookie	420
Salted Caramel Cookie	420
Carrot Cupcake	500
Olive Oil Cake	270
Cowboy Cookie	360
Pumpkin Cupcake (seasonal)	460

Item	Calories
Romaine Hearts	643
Farro Salad	480
Mac & Cheese	785
Crostini	55

Tender Greens Gluten Free Menu

Gluten free at Tender Greens

Protein

Greens & Sides

Dressings & Sauces

Salads

Bowls

Soups

Just For Kids

Desserts

Housemade Drinks

Contains gluten or wheat

Protein

Greens & Sides

Sandwiches & Toasts

Bowls

Seasonal Plates

Soups

Just For Kids

Desserts

Not covered by the allergen guide

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