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
- Taco Bell, Customize the Power Menu for 25g+ protein on a budget
- McDonald's, Hidden high-protein orders, if you skip the fries and sauce
- 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.