TrakMac
The highest-protein Sweetgreen orders
The best high-protein order at Sweetgreen is the Kale Caesar: 41g of protein for 545 calories, which works out to 7.5g of protein per 100 calories. The Chicken Pesto Parm bowl ties it on efficiency with 38g of protein for 510 calories. If you want the most protein in one meal regardless of calories, the Hot Honey Chicken warm plate has 49g for 845 calories, and the Classic Chicken Caesar wrap has 47g for 990. Those numbers come straight from Sweetgreen's own nutrition guide, last updated September 2026. Most of Sweetgreen's menu lands between 30g and 40g of protein per meal, which is a solid serving for most women who train. The items to watch are the ones that look like the healthy pick but run light on protein, like the Super Green Goddess at 12g.
Every Sweetgreen meal, ranked by protein per calorie
Ranked by grams of protein per 100 calories, the simplest way to compare a 500-calorie salad with a 1,000-calorie wrap. Higher means more protein for every calorie you spend.
| Rank | Order | Protein | Calories | Protein per 100 cal | Carbs | Fat |
|---|---|---|---|---|---|---|
| 1 | Kale Caesar (salad) | 41g | 545 | 7.5g | 18g | 35g |
| 2 | Chicken Pesto Parm (bowl) | 38g | 510 | 7.5g | 30g | 24g |
| 3 | Buffalo Chicken (salad) | 37g | 580 | 6.4g | 30g | 35g |
| 4 | Hot Honey Chicken (warm plate) | 49g | 845 | 5.8g | 66g | 38g |
| 5 | Chicken Sesame Crunch Salad (salad) | 35g | 615 | 5.7g | 54g | 29g |
| 6 | Harvest Bowl (bowl) | 40g | 760 | 5.3g | 60g | 42g |
| 7 | Steak Honey Crunch (bowl) | 32g | 605 | 5.3g | 43g | 33g |
| 8 | Guacamole Greens (salad) | 29g | 555 | 5.2g | 35g | 32g |
| 9 | Molly's Pickle Caesar Salad (salad) | 33g | 665 | 5.0g | 36g | 45g |
| 10 | Crispy Rice Bowl (bowl) | 33g | 680 | 4.9g | 61g | 31g |
| 11 | Classic Chicken Caesar (wrap) | 47g | 990 | 4.7g | 64g | 61g |
| 12 | Steak Mezze (warm plate) | 34g | 755 | 4.5g | 76g | 38g |
| 13 | Omega Glow (bowl) | 31g | 710 | 4.4g | 48g | 43g |
| 14 | Caramelized Garlic Steak (warm plate) | 34g | 770 | 4.4g | 82g | 32g |
| 15 | Autumn Harvest Bowl (bowl) | 39g | 900 | 4.3g | 71g | 51g |
| 16 | Hummus Crunch (salad) | 21g | 505 | 4.2g | 42g | 27g |
| 17 | Chicken Avocado Ranch (bowl) | 28g | 725 | 3.9g | 55g | 42g |
| 18 | Miso Glazed Salmon (warm plate) | 34g | 880 | 3.9g | 77g | 48g |
| 19 | Cali Chicken Club (wrap) | 49g | 1285 | 3.8g | 73g | 90g |
| 20 | Maple Glazed Salmon Plate (warm plate) | 31g | 875 | 3.5g | 87g | 45g |
| 21 | Molly's Big Dill Caesar (wrap) | 36g | 1080 | 3.3g | 74g | 72g |
| 22 | Chicken Jalapeño Ranch (wrap) | 41g | 1320 | 3.1g | 110g | 78g |
| 23 | Shroomami (bowl) | 20g | 665 | 3.0g | 51g | 45g |
| 24 | Super Green Goddess (salad) | 12g | 465 | 2.6g | 36g | 32g |
Source: Sweetgreen nutrition guide, last updated September 2026. Mediterranean Market and Mezze Medley are Boston-only and left out.
Best Sweetgreen order under 600 calories
Three Sweetgreen meals clear 35g of protein while staying under 600 calories: the Chicken Pesto Parm (510 calories, 38g protein), the Kale Caesar (545 calories, 41g) and the Buffalo Chicken salad (580 calories, 37g). All three are built on chicken, and that is the pattern across the whole menu. Chicken-based salads and bowls give you the most protein per calorie at Sweetgreen, while the grain-heavy warm plates and the wraps add calories faster than they add protein. If you are eating lighter at lunch and want protein to carry you to dinner, pick one of these three.
How to add protein to any Sweetgreen order
The easiest add-on is Molly's Double Chick Scoop, sold as a side: 34g of protein for 385 calories. Adding it to a lower-protein bowl like the Shroomami (20g) takes the meal past 50g. The other move is choosing the chicken version of a bowl over the plant-based one, since Sweetgreen's highest-protein items are almost all chicken-forward.
Sweetgreen orders that are low in protein
These are not bad orders, they are just not protein orders:
- Super Green Goddess: 12g of protein for 465 calories
- Shroomami: 20g for 665 calories
- Hummus Crunch: 21g for 505 calories
If one of these is your favorite, pair it with the Double Chick Scoop or plan a higher-protein dinner.
Quick answers
What has the most protein at Sweetgreen? The Hot Honey Chicken warm plate and the Cali Chicken Club wrap both have 49g of protein, per Sweetgreen's September 2026 guide. The Hot Honey Chicken gets there with 440 fewer calories.
What is the leanest high-protein Sweetgreen salad? The Kale Caesar, with 41g of protein for 545 calories. It has the best protein-to-calorie ratio of any Sweetgreen salad.
Is Sweetgreen good for a high-protein diet? Yes, if you order chicken-based salads and bowls. Most land between 30g and 41g of protein, which covers one solid protein serving.
Logging it without the homework
In TrakMac you just say the order out loud, like "Sweetgreen Kale Caesar," and it logs the calories, protein, carbs and fat for you. No searching a database, no guessing at portions. If you swapped the dressing or added a side, say that too and the numbers follow. It is the fastest way to keep a restaurant lunch from becoming a blank spot in your day.
These are close-enough numbers for everyday tracking, not medical or dietary advice. Restaurants note that values can vary by location and by how a bowl gets built on the line.