Chopt Nutrition Facts & Macro Guide
Chef-crafted salads with serious protein potential, if you build it right.
Chopt has 12 menu items with full macro data — calories, protein, carbs, and fat. Highest protein: Classic Cobb Salad (60 g protein, 600 cal). Lowest calorie: Mexican Caesar with Grilled Chicken (395 cal, 36 g protein).
Most Protein per Calorie: Chopt Meals
Meals of 300+ calories, ranked by grams of protein per 100 calories, among the 12 dishes we track. Sides, drinks and add-ons are left out. Nutrition figures may include estimates. How we source our data.
| Menu Item | Calories | Protein | Carbs | Fat | Protein / 100 cal |
|---|---|---|---|---|---|
| Classic Cobb Salad | 600 | 60 g | 17 g | 35 g | 10g |
| Kale Caesar with Grilled Chicken | 430 | 39 g | 27 g | 16 g | 9.1g |
| Mexican Caesar with Grilled Chicken | 395 | 36 g | 25 g | 18 g | 9.1g |
| Crispy Chicken Ranch Salad | 575 | 44 g | 45 g | 25 g | 7.7g |
| Southwest Steak Salad | 445 | 32 g | 54 g | 12 g | 7.2g |
Chopt Picks by Goal
Whether you're cutting (high-protein under 500 cal), bulking (high-protein 600+ cal), or running keto (under 15g carbs), the live page below filters Chopt's menu into goal-based picks so regulars can find the right order on every visit. See cutting picks, bulking picks, or keto picks.
Why Chopt for macro tracking?
Compare the recorded Chopt nutrition figures below, which may include estimates. Check source details where available and confirm current ingredients and portions with the restaurant. How we source our data.
Compare Your Order
Check the listed serving size and account for toppings, sauces, and substitutions. An altered order may differ from the nutrition figures shown here.
Chopt Menu Nutrition — Calories & Macros
| Menu Item | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Classic Cobb Salad High protein | 600 | 60 g | 17 g | 35 g |
| Mexican Caesar with Grilled Chicken | 395 | 36 g | 25 g | 18 g |
| Kale Caesar with Grilled Chicken | 430 | 39 g | 27 g | 16 g |
| Crispy Chicken Ranch Salad High protein | 575 | 44 g | 45 g | 25 g |
| Southwest Steak Salad | 445 | 32 g | 54 g | 12 g |
| Santa Fe Salad | 450 | 22 g | 30 g | 30 g |
| Chicken Tinga Bowl | 680 | 33 g | 77 g | 28 g |
| Salmon Avocado Bowl | 625 | 27 g | 62 g | 29 g |
| Mediterranean Hummus Bowl | 700 | 29 g | 72 g | 32 g |
| Beet Harvest Bowl | 740 | 29 g | 96 g | 27 g |
| Chicken Avocado Bowl | 550 | 21 g | 62 g | 24 g |
| Harvest Bowl | 840 | 30 g | 109 g | 32 g |
How to read the macros
Every menu item on this page lists calories, protein (grams), carbs (grams), and fat (grams). Sort by protein-to-calorie ratio if you're cutting; sort by total calories if you're maintaining or bulking. Use the Add to Stack button on each card to build a meal that hits your day's macro target.