Add up an Urban Plates order. Pick a protein and two sides to build a plate, or price out the salads, sandwiches, bowls, soups and dressings the nutrition chart publishes.
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Ratio is estimated using 4/4/9 calories per gram (P/C/F).
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Plates: Proteins & Bread
Crispy Chicken Tenders
Crispy Chicken Tenders Teriyaki
Crispy Chicken Tenders Buffalo
Crispy Chicken Tenders BBQ
Rustic Bread Slice
Grilled Chicken (without skin)
Gochujang Chili Grilled Tofu (Tofu only)
Grilled Steak
Grilled Chicken
Garlic Shrimp Skewer with Parmesan Butter
Grilled Salmon
Tamari Seared Wild Ahi Tuna
Grilled Steak and Blue Cheese
Herb Roasted Turkey Breast (turkey only)
Grilled Barramundi Sea Bass with Hollandaise
Blackened Salmon
Grilled BBQ Pork Ribs
Popular Urban Plates Builds
Lean Chicken Plate
Grilled chicken without the skin, broccolini and herb potatoes: 42g of protein for 390 calories.
390 cal · 42g protein · 27g carbs · 11.5g fat
Grilled Salmon Plate
With broccolini and quinoa, and only 810mg of sodium across the whole plate.
600 cal · 46g protein · 29g carbs · 33g fat
Steak Plate
Grilled steak with broccolini and mashed potatoes.
640 cal · 46g protein · 41g carbs · 32g fat
Highest Protein Plate
Herb roasted turkey with broccolini and yellow rice: 60g of protein.
730 cal · 60g protein · 57g carbs · 27.5g fat
Plant Based Plate
Gochujang chili tofu with brussels sprouts and quinoa.
730 cal · 26g protein · 78g carbs · 36g fat
Chicken Cobb Salad
The lowest carb full meal on the menu at 14g, dressing included.
690 cal · 49g protein · 14g carbs · 50g fat
Urban Plates Nutrition Standouts
Crispy Chicken Tenders packs the most protein on the menu at 134g.
Kids Grilled Chicken & Hot Side of Grilled Chicken is the most protein-efficient pick — 39g of protein for 230 calories.
Crispy Chicken Tenders is the highest-sodium item at 2,900 mg — worth knowing if you're watching salt.
Hummingbird Cake Slice carries the most carbs at 116g.
Hummingbird Cake Slice has the most sugar at 80g.
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Urban Plates Macro Calculator FAQ
A plate is a protein plus two sides, so it depends entirely on which sides you pick. Grilled chicken without the skin with steamed broccolini and herb roasted potatoes is 390 calories with 42g of protein. The same chicken with mac and cheese and truffle parmesan fries is 1,120. At the far end, half a rack of BBQ pork ribs with mac and cheese and herb crusted fries is 1,780.
Grilled chicken without the skin is 230 calories for 35g of protein, and grilled steak is 250 for 37g, the two best protein per calorie picks on the menu. Steamed broccolini is the standout side at 40 calories, 4g of protein and only 40mg of sodium. Put them together and a chicken plate with two broccolini lands at 340 calories with 44g of protein.
The 6 piece crispy chicken tenders at 134g, though that is 1,100 calories and 2,900mg of sodium. Among plate proteins, herb roasted turkey breast gives 52g for 470 calories, wild ahi tuna 42g for 380, and grilled steak 37g for 250. Among salads the Southwest grilled chicken has the most at 54g, then the wild ahi nicoise at 51g.
Yes. The chart publishes every Urban Greens salad with 1.75 oz of dressing already in it and no bread, so the listed number is what you get. The Caribbean salad is 360 calories, the entree house salad 400 and the entree Caesar 460, while the Thai chicken noodle is 960 and the Southwest grilled chicken 940. The separately listed dressings are per 1 oz and are meant for plates and sandwiches, so adding one to a salad counts it twice.
The grilled cheeseburger at 570 calories, then the grilled portobello mushroom at 600, though that one gives only 15g of protein. For protein per calorie the grilled cage free chicken is the better pick at 690 calories and 36g. The heaviest are the grilled chicken club at 1,220 and the herb roasted turkey avocado club at 1,210. All sandwich figures are published without chips, which add 300 more.
Plate proteins are the low end: grilled salmon is 160mg, grilled steak 360mg and steamed broccolini just 40mg. Sandwiches and bowls are where it climbs, with the 6 piece tenders at 2,900mg, the double cheeseburger with bacon at 2,860 and the Mediterranean chicken bowl at 2,780. One row looks out of line with the rest of the chart: the BBQ jalapeno cheeseburger double lists 4,120mg, while every other double adds only about 400mg over its single.
Steamed broccolini at 40 calories, then sesame broccolini at 70, the beet salad without goat cheese at 100, the side house salad at 110 and herb roasted marbled potatoes at 120. The heavy sides are truffle parmesan french fries at 530, herb crusted french fries at 430 and mac and cheese with breadcrumbs at 360. Swapping truffle fries for broccolini takes 490 calories off a plate.
Grilled chicken, grilled steak, grilled salmon and wild ahi tuna are all published at 0g of carbohydrate, and blackened salmon is 3g. Pair one with steamed broccolini at 4g or roasted mushrooms at 10g. For a single item, the chicken cobb salad is the lowest carb complete meal at 14g with 49g of protein. The bowls are the opposite end, with the Moroccan chicken braise over ginger yellow rice at 104g.
