The short version
- The Kale Caesar has 41 g protein for 545 kcal, the most protein per calorie of Sweetgreen's signature salads.
- The Harvest Bowl has 40 g protein and 760 kcal, a fuller meal with grains.
- A build-your-own kale bowl with roasted chicken, egg and pesto vinaigrette adds up to 33 g protein and 360 kcal.
- The Hot Honey Chicken plate has 2,710 mg sodium, more than the FDA Daily Value of 2,300 mg for a day.
Jump to a section
- What’s the highest-protein salad at Sweetgreen?
- What’s a balanced high-protein Sweetgreen bowl?
- What’s a lighter high-protein Sweetgreen order?
- Does Sweetgreen serve breakfast?
- What should I order at Sweetgreen on a small appetite?
- How do you order at Sweetgreen for a small appetite?
- How much sodium is in a Sweetgreen bowl?
- How does Imi help?
Sweetgreen bowls are built from vegetables, grains and a protein, so it’s easy to make one high in protein. This guide gives five orders with the protein and calories, using Sweetgreen’s own numbers for each item. Each order lists what’s in it, so you can rebuild it in the app or at the counter.
Numbers from Sweetgreen’s nutrition information, checked October 2026. Menus and recipes change, so check the app or menu board.
What’s the highest-protein salad at Sweetgreen?
The Kale Caesar has 41 g protein for 545 kcal, the most protein for the calories of Sweetgreen’s signature salads.
Order: Kale Caesar
| Item | Protein | Calories |
|---|---|---|
| Kale Caesar | 41 g | 545 kcal |
| Total | 41 g | 545 kcal |
Sweetgreen’s numbers are per item as prepared, so the Caesar dressing is included. The Buffalo Chicken salad is close, at 37 g protein and 580 kcal.
The Hot Honey Chicken warm plate ties with the Cali Chicken Club wrap for the most protein in Sweetgreen’s guide, at 49 g. The plate is 845 kcal. It’s also high in sodium (see below).
What’s a balanced high-protein Sweetgreen bowl?
The Harvest Bowl has 40 g protein for 760 kcal, with grains for a fuller meal.
Order: Harvest Bowl
| Item | Protein | Calories |
|---|---|---|
| Harvest Bowl | 40 g | 760 kcal |
| Total | 40 g | 760 kcal |
Order: Chicken Pesto Parm
| Item | Protein | Calories |
|---|---|---|
| Chicken Pesto Parm | 38 g | 510 kcal |
| Total | 38 g | 510 kcal |
The Chicken Pesto Parm is the lighter of the two, with nearly the same protein. The Caramelized Garlic Steak warm plate has 34 g protein and 770 kcal if you’d like steak.
What’s a lighter high-protein Sweetgreen order?
A build-your-own bowl of kale, roasted chicken, a hard boiled egg and pesto vinaigrette adds up to 33 g protein for 360 kcal.
Order: build your own (one base)
| Item | Protein | Calories |
|---|---|---|
| Organic Shredded Kale (base) | 3 g | 70 kcal |
| Antibiotic-Free Roasted Chicken | 23 g | 110 kcal |
| Hard Boiled Egg | 7 g | 70 kcal |
| Pesto Vinaigrette | 0 g | 110 kcal |
| Total | 33 g | 360 kcal |
These numbers are from the ingredient list in Sweetgreen’s ordering menu, for one full portion of each. Add any vegetables you like. Sweetgreen counts a greens base at half when you pick two bases, so a two-base bowl will look a little different in the app.
Dressing choice makes a real difference. Balsamic Vinaigrette is 210 kcal, Green Goddess Ranch is 180 kcal and Pesto Vinaigrette is 110 kcal. A squeeze of lime or lemon is 0 to 5 kcal.
Does Sweetgreen serve breakfast?
No, Sweetgreen doesn’t have a breakfast menu, so these orders are for lunch and dinner.
If Sweetgreen is your lunch, a protein-rich breakfast helps the day add up. Our high-protein snacks guide has ideas.
What should I order at Sweetgreen on a small appetite?
The Mini Mezze from the kids’ menu has 30 g protein for 295 kcal in a smaller bowl.
Order: Mini Mezze
| Item | Protein | Calories |
|---|---|---|
| Mini Mezze | 30 g | 295 kcal |
| Total | 30 g | 295 kcal |
It’s a good size for a day you’re not hungry, or a gentle day on a GLP-1 medicine. The build-your-own bowl above is another small, high-protein choice.
How do you order at Sweetgreen for a small appetite?
Pick one base, eat the protein first and ask for dressing on the side.
- One base, not two. Greens plus a grain makes a bigger bowl.
- Protein first. Start with the chicken, salmon or egg, then see how you feel.
- Dressing on the side. Sweetgreen doesn’t publish numbers for a light dressing, so on the side lets you choose how much.
- Skip the bread for now. Rosemary Focaccia adds 230 kcal and 8 g protein.
- Save half. A big salad keeps well for later if the dressing is on the side.
The GLP-1 eating out guide and the not hungry guide have more ideas for smaller-appetite days.
How much sodium is in a Sweetgreen bowl?
Most Sweetgreen salads and bowls have over 1,200 mg sodium, and a few go past the FDA Daily Value of 2,300 mg for the whole day.
From Sweetgreen’s numbers:
- Chicken Jalapeño Ranch wrap. 3,460 mg.
- Hot Honey Chicken plate. 2,710 mg.
- Kale Caesar. 1,550 mg.
- Harvest Bowl. 1,265 mg.
- Omega Glow. 970 mg.
The build-your-own bowl above comes to 605 mg. Roasted chicken has 350 mg per portion. Miso glazed salmon has 140 mg.
Try this
Roasted chicken or salmon as your proteinAdd a hard boiled eggPesto vinaigrette or lemon squeezeDressing on the sideHow does Imi help?
Imi does the adding up for you, so a Sweetgreen bowl still fits your day.
- Ask Imi before you go. Ask what to get at Sweetgreen for your protein target, and Imi suggests an order.
- Log it in seconds. Snap a photo, scan a barcode, or type or say what you ate.
- The rest of the day rebalances. Imi adjusts your other meals around lunch, so the day still adds up.
- Targets at the top. Protein and water sit at the top of every day, so you can see what’s left.
For more on ordering anywhere, read eating out while losing weight and how much protein to eat to lose weight. To set your numbers, work out your macros.
Sweetgreen is a trademark of its owner. Imi isn’t affiliated with Sweetgreen.
