NYC Salad Bowls Compared: Calories and Protein at Sweetgreen, Just Salad, Chopt, Dig and The Little Beet
We compared 72 bowls, salads and plates from Sweetgreen, Just Salad, Chopt, Dig and The Little Beet, all from each chain’s own published nutrition. The most protein is Classic Cobb Salad at Chopt: 60g in 600 calories. The lightest is Mezze Crunch at Just Salad at 320 calories, and Low FODMAP Bowl at The Little Beet has the most fiber (22g).
Updated October 2026
New York runs on salad bowls, and the five chains below all publish nutrition for their menus. This page puts every bowl, salad and plate they publish side by side, so you can compare the lunch you actually order across chains instead of opening five nutrition PDFs.
Each chain at a glance
| Chain | Bowls & salads | Calories | Most protein | Lightest | Most fiber |
|---|---|---|---|---|---|
| Sweetgreen | 19 | 465–900 | Hot Honey Chicken (49g) | Super Green Goddess (465 cal) | Autumn Harvest Bowl (13g) |
| Just Salad | 12 | 320–710 | Parm Crunch Salad (50g) | Mezze Crunch (320 cal) | Protein Power (19g) |
| Chopt | 12 | 395–840 | Classic Cobb Salad (60g) | Mexican Caesar with Grilled Chicken (395 cal) | Southwest Steak Salad (15g) |
| Dig | 14 | 390–950 | Hot Honey Chicken Bowl (48g) | Fan Faves Plate (390 cal) | Braised Chickpeas & Lentils with Rice (16g) |
| The Little Beet | 15 | 610–1,025 | Harvest Turkey Bowl (52g) | Yuzu Poké Bowl (610 cal) | Low FODMAP Bowl (22g) |
Highest-protein bowls and salads
| Dish | Chain | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|---|
| Classic Cobb Salad | Chopt | 600 | 60g | 17g | 35g | 10g |
| Harvest Turkey Bowl | The Little Beet | 1,025 | 52g | 129g | 35g | 18g |
| Autumn Chicken Caesar Bowl | The Little Beet | 730 | 51g | 67g | 31g | 15g |
| Parm Crunch Salad | Just Salad | 540 | 50g | 33g | 24g | 7g |
| Protein Power | Just Salad | 680 | 50g | 56g | 31g | 19g |
| Hot Honey Chicken | Sweetgreen | 845 | 49g | 66g | 38g | 7g |
| Hot Honey Chicken Bowl | Dig | 850 | 48g | 77g | 40g | 9g |
| Crispy Chicken Ranch Salad | Chopt | 575 | 44g | 45g | 25g | 8g |
| Kale Caesar | Sweetgreen | 545 | 41g | 18g | 35g | 5g |
| Winter Protein Plate | Dig | 680 | 38g | 60g | 38g | 8g |
High protein under 550 calories
| Dish | Chain | Calories | Protein | Carbs | Fat | Protein/100 cal |
|---|---|---|---|---|---|---|
| Parm Crunch Salad | Just Salad | 540 | 50g | 33g | 24g | 9.3g |
| Mexican Caesar with Grilled Chicken | Chopt | 395 | 36g | 25g | 18g | 9.1g |
| Kale Caesar with Grilled Chicken | Chopt | 430 | 39g | 27g | 16g | 9.1g |
| Chicken Caesar Salad | Just Salad | 410 | 36g | 27g | 18g | 8.8g |
| Kale Caesar | Sweetgreen | 545 | 41g | 18g | 35g | 7.5g |
| Chicken Pesto Parm | Sweetgreen | 510 | 38g | 30g | 24g | 7.5g |
| Fan Faves Plate | Dig | 390 | 29g | 19g | 28g | 7.4g |
| Vegan Favorites Plate | Dig | 510 | 25g | 31g | 35g | 4.9g |
Most fiber
| Dish | Chain | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|---|
| Low FODMAP Bowl | The Little Beet | 840 | 49g | 110g | 25g | 22g |
| Protein Power | Just Salad | 680 | 50g | 56g | 31g | 19g |
| Harvest Turkey Bowl | The Little Beet | 1,025 | 52g | 129g | 35g | 18g |
| Braised Chickpeas & Lentils with Rice | Dig | 740 | 18g | 116g | 36g | 16g |
| Southwest Steak Salad | Chopt | 445 | 32g | 54g | 12g | 15g |
| Southwest Crunch | Just Salad | 410 | 17g | 57g | 15g | 14g |
| Chicken Tinga Bowl | Chopt | 680 | 33g | 77g | 28g | 14g |
| Super Green Goddess | Sweetgreen | 465 | 12g | 36g | 32g | 13g |
| Chicken Avocado Ranch | Sweetgreen | 725 | 28g | 55g | 42g | 13g |
| Vegan Dig Classic | Dig | 940 | 31g | 101g | 52g | 13g |
Frequently asked questions
Which New York bowl chain has the most protein?
Chopt: Classic Cobb Salad has 60g protein. Each chain’s highest-protein bowl or salad: Chopt Classic Cobb Salad (60g), The Little Beet Harvest Turkey Bowl (52g), Just Salad Parm Crunch Salad (50g), Sweetgreen Hot Honey Chicken (49g) and Dig Hot Honey Chicken Bowl (48g).
What is the lowest-calorie bowl or salad at each chain?
Sweetgreen: Super Green Goddess (465 calories, 12g protein), Just Salad: Mezze Crunch (320 calories, 15g protein), Chopt: Mexican Caesar with Grilled Chicken (395 calories, 36g protein), Dig: Fan Faves Plate (390 calories, 29g protein) and The Little Beet: Yuzu Poké Bowl (610 calories, 24g protein).
Which bowls are high in protein but under 550 calories?
By protein per calorie: Parm Crunch Salad at Just Salad (50g protein, 540 calories), Mexican Caesar with Grilled Chicken at Chopt (36g protein, 395 calories) and Kale Caesar with Grilled Chicken at Chopt (39g protein, 430 calories).
Which bowls have the most fiber?
Each chain’s highest-fiber bowl or salad: The Little Beet Low FODMAP Bowl (22g), Just Salad Protein Power (19g), Dig Braised Chickpeas & Lentils with Rice (16g), Chopt Southwest Steak Salad (15g) and Sweetgreen Autumn Harvest Bowl (13g).
Which bowl is lowest in sodium?
Plant Power at Just Salad at 230mg. The lowest-sodium option at each chain: Just Salad Plant Power (230mg), Chopt Santa Fe Salad (403mg), The Little Beet Yuzu Poké Bowl (682mg), Dig Meatballs & Spiced Farro Plate (920mg) and Sweetgreen Omega Glow (970mg).
Where do these numbers come from?
Every figure is the chain’s own published nutrition for the menu item as the chain lists it. Swapping the base, dressing or protein changes the numbers; each chain’s full menu page links its source document.