Sweetgreen Nutrition Calculator: Calories, Protein, Sodium & Macros

Use the Sweetgreen Nutrition Calculator below to build your exact bowl or salad, base, protein, toppings, dressing, and see the calories, protein, carbs, fat, fiber and sodium update as you go. And here’s the number that should actually get your attention: sweetgreen’s Kale Caesar is only 405 calories, but it carries 1,334 mg of sodium, around 58% of an entire day’s recommended limit, in one salad. At sweetgreen, calories are rarely the problem. Sodium is. Build your bowl below, then let’s look at what the official numbers actually say.

The short version

• Calories are modest. Sodium isn’t. The Kale Caesar is 405 cal / 1,334mg sodium. The Veggie Caesar is 375 cal / 1,230mg.
• Protein is genuinely strong now. Nine menu items hit 30g+, led by Hot Honey Chicken at 52g.
• Dressings are the swing lever, the lime cilantro jalapeño vinaigrette is 140 calories, essentially all fat.
• sweetgreen is unusually honest about allergens: it uses all major allergens in its kitchens and advises people with severe allergies not to order.

What this calculator actually does

It totals calories, protein, carbs, fat, fiber and sodium for whatever you build, your base greens or grains, protein, every topping, and the dressing. You’ll see it called a sweetgreen calorie calculator or macro calculator. Same purpose: show you your actual bowl, not a menu average.

sweetgreen genuinely needs one, because customization is the entire model. Swap chicken for salmon in a Harvest Bowl and your protein, fat and calories all move. Add a second dressing and your sodium jumps. The brand itself recognized this, in late 2025 it rolled out an in-app macro calculator with real-time macro breakdowns, alongside a 25% increase in protein portions for chicken and tofu entrées.

That was a real shift. sweetgreen used to be a salad company. It’s now openly courting people who count grams.

How to use it in ten seconds

1. Pick your base, greens (kale, romaine, spinach, arugula) or grains (warm quinoa, wild rice, white rice). This is your biggest carb decision.
2. Add your protein, roasted or blackened chicken, miso glazed salmon, caramelized garlic steak, roasted tofu.
3. Stack your toppings, vegetables, avocado, feta, parmesan, tortilla chips, crispy onions, roasted almonds, breadcrumbs.
4. Choose your dressing. Then look at the sodium number before you look at the calories.

Build your normal order first. Then change one thing, swap the dressing, or drop the parmesan crisps, and watch the sodium in particular. That’s where the surprises live.

The sodium problem nobody talks about

Let’s just look at sweetgreen’s own published numbers.

Signature item	Calories	Sodium
Veggie Caesar	375	1,230 mg
Kale Caesar	405	1,334 mg
Apple Almond Crunch	505	804 mg
Guacamole Greens	545	564 mg
Chicken Tostada	605	970 mg
Chicken Pesto Avocado	615	945 mg

Read that first row again. A 375-calorie vegetarian salad delivers over 1,200 mg of sodium. The American Heart Association recommends staying under 2,300 mg per day, with an ideal target closer to 1,500 mg for most adults. One “light” sweetgreen salad can eat your entire ideal daily allowance.

Where’s it coming from? Not the kale. It’s stacked across components: roasted chicken alone is 394 mg, parmesan crisps are 480 mg, Caesar dressing is 280 mg, shaved parmesan is 150 mg, and sweetgreen’s hot sauce is 170 mg. Individually, none look alarming. Together, they add up fast.

The practical fix: the cheese-and-crisp toppings and the sauces are the culprits, not your protein or your greens. Cutting parmesan crisps alone saves nearly 500 mg. Asking for dressing on the side and using half saves another 100 to 140.

Notice something else in that table: Guacamole Greens has the most calories of the lighter options and the least sodium. Calories and sodium are not the same axis. If you optimize only for calories at sweetgreen, you will absolutely walk out with a salt bomb.

Protein: sweetgreen is playing a different game now

This is where the brand has changed the most. After increasing protein portions, nine menu items now carry 30 grams of protein or more.

• Hot Honey Chicken, 52g protein (the leader)
• Harvest Bowl, 40g
• Kale Caesar, 40g
• Chicken Pesto Parm, 39g
• Apple Almond Crunch, 36g

For context, roasted chicken contributes about 21g of protein for 110 calories, and blackened chicken about 17g for 130. Those are excellent ratios.

sweetgreen also cooks its chicken, salmon and steak fresh in-house daily without seed oils, a point the brand makes loudly, and a fair one. Worth knowing, though, that several dressings do contain sunflower oil, including the Caesar, miso sesame ginger and spicy cashew. “Seed oil-free” applies to specific items, not the whole menu. Check the dressing if that matters to you.

Dressings are the calorie lever

Same story as every build-your-own place, with a sweetgreen twist: the dressings are small but dense.

• Lime cilantro jalapeño vinaigrette: 140 calories, and all 140 come from fat.
• Caesar dressing: 100 calories, 280 mg sodium.
• Lime squeeze: 5 calories. Effectively free.

The vinaigrettes aren’t “lighter” than the creamy ones just because they’re vinaigrettes. Read the number, not the name. A lime squeeze plus a little hot sauce gives you acid and heat for almost nothing, that’s the move if you’re cutting.

The other quiet calorie sources: avocado (160 cal), roasted almonds (80 cal), parmesan crisps (100 cal) and goat cheese (90 cal). All fine foods. All worth counting.

The lowest-sodium, highest-protein build

Here’s what I’d actually order if I were optimizing.

Base: greens (shredded kale, chopped romaine, spinach), 15 to 20 calories, near-zero sodium. Protein: roasted chicken (110 cal, 21g protein) or miso glazed salmon. Toppings: tomatoes, cucumbers, red onions, raw carrots, all under 15 calories and near-zero sodium. Fat: avocado, if you want it. 160 calories, 0 mg sodium, 9g fiber. Dressing: lime squeeze, or half a portion of vinaigrette on the side.

Skip: parmesan crisps (480 mg sodium), goat cheese, garlic breadcrumbs, and the second sauce.

That’s a bowl in the 400 to 500 calorie range with 25g+ protein and sodium under 600 mg, versus a Kale Caesar at 405 calories and over 1,300 mg. Same calorie ballpark. Half the salt.

For low-carb, skip the grain bases entirely (warm quinoa is 120 cal / 21g carbs; white and wild rice are similar) and build on greens with a protein, avocado and a light dressing.

About the allergens, sweetgreen is refreshingly blunt

Most restaurants bury this. sweetgreen doesn’t.

The company states plainly that it uses all major allergens in its kitchens and cannot guarantee its food is free of any allergen, and it goes further, recommending that people with a severe allergy simply not order from the restaurant. That’s an unusually direct disclosure, and it deserves to be taken at face value rather than treated as boilerplate.

Cross-contact aside, the ingredient lists carry real allergens: Caesar dressing contains anchovies (so it’s not vegetarian), several bowls contain wheat via garlic breadcrumbs, spicy cashew has tree nuts, and miso sesame ginger has soy and sesame. If you order in store, tell the staff before you order.

Frequently Asked Questions

How accurate is the sweetgreen Nutrition Calculator?

It’s a strong estimate built on sweetgreen’s official published nutrition data, which is unusually granular, it lists gram weights and full macros for every individual ingredient, not just finished bowls. What it can’t capture is the human assembling your bowl. Portions vary, dressing gets ladled generously, and menu items change seasonally and by region. Treat the total as a close planning number and check sweetgreen’s current nutrition PDF or in-app calculator for the latest figures.

Does sweetgreen have an official macro calculator?

Yes. In late 2025 sweetgreen launched an in-app macro calculator that shows real-time protein, carb, fat and calorie breakdowns as you customize a bowl, alongside a downloadable nutrition PDF on its website. It’s a genuinely good tool, this page exists to explain what the numbers mean once you have them.

Is sweetgreen actually healthy?

Mostly yes, with one big caveat. The ingredients are whole foods, the protein is high, and the fiber is excellent. But sodium is high across the signature menu, the Kale Caesar carries 1,334 mg and the Veggie Caesar 1,230 mg, both in salads under 410 calories. If you’re watching blood pressure, sweetgreen deserves more scrutiny than its reputation suggests.

Which sweetgreen bowl has the most protein?

Hot Honey Chicken leads at 52 grams. The Harvest Bowl and Kale Caesar each deliver around 40g, and Chicken Pesto Parm about 39g. Nine menu items now hit 30 grams or more, following sweetgreen’s 25% increase in chicken and tofu portions.

How many calories are in a sweetgreen salad?

Most land between about 375 and 700 calories. The Veggie Caesar is 375, Kale Caesar 405, Apple Almond Crunch 505, Guacamole Greens 545, Chicken Tostada 605 and Chicken Pesto Avocado 615. Your dressing, cheese and avocado choices move the number most.

Which sweetgreen dressing has the fewest calories?

A lime squeeze is about 5 calories and is effectively free. Among the actual dressings, Caesar is around 100 calories, while the lime cilantro jalapeño vinaigrette is 140, all of it from fat. Don’t assume a vinaigrette is lighter than a creamy dressing here; check the number.

Can I eat low-carb or keto at sweetgreen?

Yes, fairly easily. Build on greens rather than a grain base, warm quinoa adds about 21g of carbs and the rice bases are similar, then add a protein, avocado for fat, low-carb vegetables, and a light dressing or lime squeeze. Skip tortilla chips, breadcrumbs and sweet sauces.

Is sweetgreen safe for food allergies?

sweetgreen says no, and it’s worth listening. The company states it uses all major allergens in its kitchens, cannot guarantee any item is allergen-free, and recommends that anyone with a severe allergy not order from its restaurants. If you order in store despite that, inform staff before ordering.

Go build your bowl

sweetgreen has earned its reputation, real ingredients, serious protein, actual fiber. The blind spot is salt. Once you know that a 405-calorie Caesar can carry more sodium than a fast-food burger, you stop optimizing for the wrong number.

Scroll back up, build the bowl you actually order. Then look at the sodium line, not just the calories.

Related Calculators

Comparing menus? These calculators work the same way:

• Chipotle calorie breakdown
• Del Taco nutrition calculator
• calories and macros at Café Rio
• McAlister’s Deli nutrition facts
• the Arby’s calculator
• Jersey Mike’s menu nutrition

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Disclaimer: This page is not affiliated with, endorsed by, or officially connected to Sweetgreen, Inc. Nutrition values are based on sweetgreen’s publicly available official nutrition and allergen information, and will vary by build, portion, season and location. sweetgreen states that it uses all major allergens in its kitchens and cannot guarantee any item is free of allergens. This is not medical or dietary advice, for personalized guidance, consult a registered dietitian or physician, and for allergen safety, follow sweetgreen’s own guidance and speak with staff directly.