Tender Greens Nutrition Facts & Macro Guide
Updated weekly · Last refresh: September 7, 2026
California farm-to-table fast-casual with chef-driven seasonal menus.
Tender Greens has 26 menu items with full macro data — calories, protein, carbs, and fat. Highest protein: Salt & Pepper Chicken Plate (Double Protein) (58 g protein, 520 cal). Lowest calorie: Grilled Steak Plate (250 cal, 37 g protein).
Tender Greens 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 Tender Greens'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 Tender Greens for macro tracking?
Tender Greens publishes ingredient-level nutrition data for every item on the menu, which makes it one of the easier fast-casual chains to hit a real protein target without guessing. We've pulled the calories, protein, carbs, and fat for every menu item below, plus our editor's high-protein order picks and the sneaky add-ons that quietly push your calories past 1,000.
Editor's High-Protein Pick
Build the leanest version of your bowl: lead with a double protein (chicken, steak, or tofu), keep the dressing on the side, and skip the bread or chips. You'll usually land between 45 and 60g of protein for under 700 calories.
Tender Greens Menu Nutrition — Calories & Macros
| Menu Item | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Grilled Steak Plate High protein | 250 | 37 g | 0.0 g | 11 g |
| Grilled Salmon Plate High protein | 330 | 37 g | 0.0 g | 20 g |
| Salt & Pepper Chicken Plate (Double Protein) High protein | 520 | 58 g | 32 g | 18 g |
| Seared Tuna Plate High protein | 380 | 42 g | 0.0 g | 22 g |
| Chipotle BBQ Chicken Plate (Double Protein) High protein | 550 | 54 g | 38 g | 20 g |
| Grilled Chicken Plate | 520 | 48 g | 30 g | 19 g |
| Salt & Pepper Chicken Plate | 570 | 52 g | 45 g | 20 g |
| Backyard Marinated Steak Plate | 580 | 48 g | 40 g | 25 g |
| Chicken Plate High protein | 480 | 38 g | 42 g | 16 g |
| Steak Plate High protein | 550 | 42 g | 38 g | 24 g |
| Happy Vegan Salad | 510 | 33 g | 50 g | 22 g |
| Cajun Salmon Salad High protein | 540 | 34 g | 28 g | 32 g |
| Harvest Chicken Salad High protein | 580 | 36 g | 42 g | 32 g |
| Mediterranean Steak Salad High protein | 650 | 39 g | 19 g | 49 g |
| Tender Burger High protein | 806 | 46 g | 43 g | 48 g |
| Fried Chicken Sandwich High protein | 992 | 53 g | 87 g | 47 g |
| Grilled Chicken Cobb Salad High protein | 1054 | 46 g | 21 g | 85 g |
| Chipotle BBQ Chicken Salad High protein | 968 | 42 g | 47 g | 66 g |
| Tuna Nicoise Salad High protein | 985 | 42 g | 40 g | 73 g |
| California Bowl with Chipotle BBQ Chicken High protein | 1038 | 44 g | 71 g | 59 g |
| Chicken Pesto Sandwich High protein | 1096 | 46 g | 79 g | 64 g |
| Pacific Bowl with Katsu Chicken High protein | 1172 | 47 g | 104 g | 61 g |
| Bolognese Pasta Bowl High protein | 1156 | 46 g | 127 g | 50 g |
| Chicken Pesto Pasta Bowl High protein | 1150 | 42 g | 104 g | 60 g |
| Tomato Mozzarella Sandwich High protein | 1361 | 43 g | 78 g | 92 g |
| Salami & Provolone Sandwich High protein | 1486 | 41 g | 77 g | 110 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.