Chopt Nutrition Facts & Macro Guide
Updated weekly · Last refresh: September 7, 2026
Chef-crafted salads with serious protein potential, if you build it right.
Chopt has 14 menu items with full macro data — calories, protein, carbs, and fat. Highest protein: Classic Cobb Salad (60 g protein, 600 cal). Lowest calorie: Market Bowl with Cauliflower Rice (370 cal, 32 g protein).
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?
Chopt 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.
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 |
| Market Bowl with Cauliflower Rice High protein | 370 | 32 g | 30 g | 15 g |
| BBQ Ranch with Grilled Chicken High protein | 450 | 38 g | 40 g | 12 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.