TrakMac
What is the best high-protein order at Tender Greens?
The best high-protein order at Tender Greens is a plate with grilled steak, baby arugula and cilantro lime brown rice: 45g of protein for 701 calories, or 6.4g of protein per 100 calories, better than any set dish on the menu. Among the set dishes, the top three all round to 5.7g per 100 calories: the Mediterranean Steak Salad (44g, 768 calories), the Tender Burger (46g, 806 calories) and the Chipotle BBQ Chicken Salad (54g, 952 calories). For the most protein, the Grilled Chicken Cobb has 57g for 1,108 calories. Tender Greens portions are big: the salads, bowls and sandwiches run from 754 to 1,543 calories, so building a plate is the easiest way to get a lot of protein without the extra calories. Every number here comes from Tender Greens' nutrition and allergen guide dated October 22, 2026.
Every Tender Greens salad, bowl and sandwich, ranked by protein per calorie
Ranked by grams of protein per 100 calories. Higher means more protein for every calorie. Where the guide lists more than one seasonal version, this table uses the version on the Fall 2026 menu.
| Rank | Order | Protein | Calories | Protein per 100 cal | Carbs | Fat |
|---|---|---|---|---|---|---|
| 1 | Mediterranean Steak Salad (salad) | 44g | 768 | 5.7g | 24g | 55g |
| 2 | Tender Burger (handheld) | 46g | 806 | 5.7g | 43g | 48g |
| 3 | Chipotle BBQ Chicken Salad (salad) | 54g | 952 | 5.7g | 32g | 70g |
| 4 | Fried Chicken Sandwich (handheld) | 53g | 992 | 5.3g | 87g | 47g |
| 5 | Grilled Chicken Cobb (salad) | 57g | 1,108 | 5.1g | 19g | 91g |
| 6 | Harvest Chicken Salad (salad) | 50g | 977 | 5.1g | 46g | 68g |
| 7 | Tuna Nicoise (salad) | 41g | 855 | 4.8g | 31g | 64g |
| 8 | Chipotle BBQ Chicken Sandwich (handheld) | 39g | 926 | 4.2g | 79g | 48g |
| 9 | Chicken Pesto Sandwich (handheld) | 46g | 1,096 | 4.2g | 79g | 64g |
| 10 | Pacific Bowl, Katsu Chicken (bowl) | 52g | 1,272 | 4.1g | 117g | 66g |
| 11 | Thai Bowl, Grilled Steak (bowl) | 34g | 851 | 4.0g | 87g | 40g |
| 12 | Bolognese Pasta (bowl) | 46g | 1,156 | 4.0g | 127g | 50g |
| 13 | Thai Bowl, Grilled Shrimp (bowl) | 30g | 754 | 4.0g | 88g | 31g |
| 14 | Mediterranean Steak Wrap (handheld) | 46g | 1,229 | 3.7g | 52g | 94g |
| 15 | Chicken Pesto Pasta (bowl) | 42g | 1,150 | 3.7g | 104g | 60g |
| 16 | California Bowl, Chipotle BBQ Chicken (bowl) | 50g | 1,395 | 3.6g | 116g | 89g |
| 17 | California Bowl, Grilled Salmon (bowl) | 49g | 1,413 | 3.5g | 112g | 93g |
| 18 | Avocado Toast (handheld) | 32g | 956 | 3.3g | 87g | 54g |
| 19 | Grilled Salmon Salad (salad) | 33g | 1,001 | 3.3g | 42g | 80g |
| 20 | Longevity Bowl, Grilled Sea Bass (bowl) | 42g | 1,285 | 3.3g | 81g | 92g |
| 21 | Tomato Mozzarella Sandwich (handheld) | 43g | 1,361 | 3.2g | 78g | 92g |
| 22 | Pacific Bowl, Grilled Salmon (bowl) | 30g | 1,050 | 2.9g | 73g | 69g |
| 23 | Carrot Hummus Toast (handheld) | 24g | 857 | 2.8g | 63g | 58g |
| 24 | Short Rib Plate w/ mashed potatoes (seasonal plate) | 31g | 1,224 | 2.5g | 59g | 94g |
| 25 | Longevity Bowl, Braised Romano Beans (bowl) | 34g | 1,438 | 2.4g | see note | 92g |
| 26 | Mediterranean Falafel Wrap (handheld) | 29g | 1,328 | 2.2g | 96g | 103g |
| 27 | Happier Vegan Bowl (bowl) | 23g | 1,543 | 1.5g | 109g | 120g |
Source: Tender Greens Nutrition & Allergen Guide (10.22.26), linked from tendergreens.com/menus, retrieved November 4, 2026. Tender Greens' guide lists this bowl at 27g of carbs and 32g of fiber, which can't both be right, so we left its carbs out until the guide is corrected.
How to build a high-protein Tender Greens plate
A plate is one protein plus two sides, and it is the most flexible way to eat here. Grilled sea bass is the most efficient protein, 21g for 177 calories, and grilled steak gives you 37g for 313 calories.
| Plate protein | Calories | Protein | Protein per 100 cal |
|---|---|---|---|
| Grilled Sea Bass | 177 | 21g | 11.9g |
| Grilled Steak | 313 | 37g | 11.8g |
| Chipotle BBQ Chicken | 280 | 30g | 10.7g |
| Salt & Pepper Chicken | 334 | 35g | 10.5g |
| Seared Tuna | 333 | 34g | 10.2g |
| Country-Style Fried Chicken | 495 | 44g | 8.9g |
| Grilled Salmon | 347 | 26g | 7.5g |
| Grilled Shrimp | 313 | 19g | 6.1g |
| Falafel | 208 | 9g | 4.3g |
Sides add calories fast, so pick them on purpose. Baby greens (162 calories), cilantro lime brown rice (182) and baby arugula (206, 5g of protein) are the lightest. Mac & cheese is the only high-protein side, 23g, but it is 785 calories.
| Plate | Calories | Protein | Protein per 100 cal |
|---|---|---|---|
| grilled steak + baby arugula + cilantro lime brown rice | 701 | 45g | 6.4g |
| salt & pepper chicken + baby arugula + seasonal vegetables | 765 | 43g | 5.6g |
| falafel + baby arugula + mac & cheese | 1199 | 37g | 3.1g |
Plate totals are sums of the protein and sides listed in the same guide.
Best Tender Greens orders under 900 calories
- Thai Bowl with grilled shrimp: 30g of protein, 754 calories
- Mediterranean Steak Salad: 44g, 768 calories
- Tender Burger: 46g, 806 calories
- Thai Bowl with grilled steak: 34g, 851 calories
- Tuna Nicoise: 41g, 855 calories
Vegetarian orders at Tender Greens are lighter on protein
The meat-free set dishes rank near the bottom. The Mediterranean Falafel Wrap has 29g of protein but 1,328 calories, the Tomato Mozzarella Sandwich has 43g for 1,361, and the Carrot Hummus Toast has 24g for 857. The two meat-free bowls are the biggest dishes on the menu: the Longevity Bowl with braised romano beans has 34g for 1,438 calories, and the vegan Happier Vegan Bowl has 23g for 1,543. Falafel as a plate protein is 9g, so a falafel plate with baby arugula and mac & cheese gets to 37g for 1,199 calories.
Quick answers
What has the most protein at Tender Greens? The Grilled Chicken Cobb, at 57g for 1,108 calories. The Chipotle BBQ Chicken Salad is close with 54g for 952.
What is the leanest high-protein order at Tender Greens? A grilled steak plate with baby arugula and brown rice, 45g of protein for 701 calories. Swap in sea bass to go lighter.
How many calories are in a Tender Greens bowl? Between 754 and 1,543 on the fall menu. The Thai Bowl with shrimp is the lightest.
How much protein is in Tender Greens chicken? The salt & pepper chicken plate protein has 35g for 334 calories, and chipotle BBQ chicken has 30g for 280.
Logging it without the homework
In TrakMac you just say what you had out loud, like "Tender Greens plate with grilled steak, arugula and brown rice," and it logs the calories, protein, carbs and fat for you. No searching a database, no guessing at portions. You can also ask the TrakMac Coach whether it fits the rest of your day, and it answers using your own logs.
These are close-enough numbers for everyday tracking, not medical or dietary advice. Restaurants note that values can vary by location.