True Food Kitchen Nutrition Calculator
Pick any menu item to see full macros. Covers bowls, salads, pizzas, entrées, brunch, and protein add-ons.
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).
Add items to build your order
Bowls
Tuna Poke Bowl
Calories: 500Protein: 32gCarbs: 57gFat: 17g
Teriyaki Quinoa Bowl (base)
Calories: 450Protein: 10gCarbs: 63gFat: 21g
Korean Noodle Bowl (base)
Calories: 620Protein: 15gCarbs: 111gFat: 16g
Spicy Panang Curry Bowl (base)
Calories: 700Protein: 10gCarbs: 121gFat: 21g
Ancient Grain Bowl (base)
Calories: 560Protein: 12gCarbs: 55gFat: 34g
Mediterranean Hummus Bowl (base)
Calories: 680Protein: 23gCarbs: 84gFat: 32g
True Food Kitchen Macro Calculator FAQ
The Steak Frites leads at 78g of protein, followed by the Tender Plate at 61-65g depending on size, and the All-American Burger or Grass-Fed Burger at 51g each. For a leaner protein-heavy pick, the TFK Classic Chicken Sandwich (Grilled) hits 50g of protein at 620 calories. Pairing a bowl with a double chicken add-on also pushes protein into the 60g+ range without loading on saturated fat.
Bowls are vegetable-forward by default, so protein comes from the add-on. Stacking the Mediterranean Hummus Bowl (23g base protein) with antibiotic-free chicken (37g) gets you to 60g of protein at around 940 calories. The Teriyaki Quinoa Bowl plus chicken lands at 47g protein for 710 calories, which is the leaner combination.
The Organic Tuscan Kale Salad without dressing is 90 calories. The Greek Salad is 420 calories with 7g protein. Fresh Veggies as a side is 60 calories. For a full meal under 500 calories, a Chinese Chicken Salad without dressing (490 cal, 37g protein) is the strongest pick. Most of the salads also have no-dressing options listed, which usually cuts 200-400 calories.
The regular pizzas run 920-1090 calories each. The gluten-free versions drop 300-360 calories per pizza by using a smaller cauliflower crust. A GF Margarita at 610 calories with 23g protein is a reasonable choice. The standard Spinach & Wild Mushroom is the heaviest at 1,090 calories and 1,950mg sodium.
Lean to salads with no-dressing options plus a lean protein add-on. A Chinese Chicken Salad (No Dressing) at 490 cal with 37g protein is solid. Grilled Sustainable Salmon at 640 cal with 37g protein works as an entrée. Skip the pizzas, burgers, sandwiches, and brunch items if calories are the target, since most run 600-1,100 each.
Yes. The pizzas have gluten-free versions (GF Margarita, GF Pepperoni, GF Spinach & Mushroom, GF Seasonal Butternut Squash) that are lower in calories than the regular versions. Most bowls, salads, and entrées are formulated without gluten-containing ingredients. Cross-contact is possible across all items.
Higher-protein, lower-volume picks work best. The Tuna Poke Bowl at 500 cal with 32g protein is compact and filling. Grilled Salmon at 640 cal with 37g protein plus a side of seasonal veggies is another option. Skip the pizzas and large bowls (Korean Noodle, Spicy Panang Curry, Ancient Grain) — they're carb-heavy and high volume.
Brunch runs heavy. The Rancher's Hash is 1,110 calories with 57g protein. Avocado Toast is 930 calories with only 9g protein. Blueberry Pancakes hit 780 calories. The lightest brunch picks are the Mediterranean Breakfast Bowl (480 cal, 22g protein) and Southwest Tofu Scramble (580 cal, 34g protein), both of which are solid macro picks.
