Chain Restaurant Nutrition & Macros
Every healthy-leaning fast-casual chain we cover, with calories, protein, carbs, and fat for every menu item. Pick a chain to see editor's high-protein picks, sneaky-calorie warnings, and the bowls that hit 50g+ of protein under 700 calories.
All chains
- CAVA — Mediterranean macros — clean protein, bold flavor
- Sweetgreen — Salads and bowls with serious protein numbers
- Chipotle — Build a high-protein bowl that hits 50g+
- Chick-fil-A — Surprisingly macro-friendly — if you know what to order
- Panera Bread — Soups, sandwiches, and bowls with hidden macro potential
- Subway — Custom subs with 40g+ protein — if you build it right
- Starbucks — More protein than you think — the hidden macro menu
- Chopt — Chef-crafted salads with serious protein potential — if you build it right
- Just Salad — Sustainable salads, wraps, and bowls with a clear nutrition focus
- True Food Kitchen — Anti-inflammatory, seasonal menu built on Dr. Andrew Weil's food pyramid
- Tender Greens — California farm-to-table fast-casual with chef-driven seasonal menus
- Flower Child — Wholesome, globally-inspired bowls and plates free of refined sugars
- Mendocino Farms — Artisan sandwiches and salads with bold, globally-inspired flavors
- Luna Grill — Fresh Mediterranean grilled proteins and bowls, California-style
- Modmarket — Farm-fresh fast-casual with bowls, salads, and pizzas designed around real food
- Dig (formerly Dig Inn) — Seasonal market plates built around vegetables and clean proteins
How we rank chain bowls
We score each chain on three things: how transparent the published nutrition data is, how easy it is to hit 40g+ of protein under 600 calories, and how flexible the build-your-own format is for cutting carbs or fat. CAVA, Sweetgreen, and Chipotle consistently lead. Panera and Just Salad are the dark horses — both have hidden bowls that beat the chains everyone talks about.