Tender Greens Nutrition Facts
Last updated: July 27, 2026 · How we source & estimate these macros
Tender Greens has 12 menu items with full macro data — calories, protein, carbs, and fat. Highest protein: Fried Chicken Sandwich (53 g protein, 992 cal). Lowest calorie: Tender Burger (806 cal, 46 g protein).
Every meal on Tender Greens' menu tops 800 calories, so portion size rather than ingredient choice is what drives the numbers here. The Tender Burger is the lightest option on the list at 806 calories, and it also posts the best protein-to-calorie ratio of anything on the menu at 46g of protein — useful to know if you're choosing between the burger and one of the composed salads or pasta bowls, which run heavier on fat without adding much more protein.
The salads illustrate that trade-off well. The Grilled Chicken Cobb Salad has the fewest carbs of any item at just 21g, but it also carries the most fat of the salads at 85g — a reminder that low-carb doesn't necessarily mean low-fat here. If protein by weight matters more to you, the Fried Chicken Sandwich leads the whole menu at 53g, even though frying adds calories. At the top end, the Salami & Provolone Sandwich is both the highest-calorie item (1,486) and the highest-fat item (110g) on the menu, worth knowing before you order it as a "light lunch."
Best Macro Pick
The Fried Chicken Sandwich leads at 53g protein; the Grilled Chicken Cobb (46g) is the lowest-carb pick at 21g.
Watch Out For
Portions are large and indulgent — the Salami & Provolone (3,336mg) and Fried Chicken Sandwich (2,750mg) are very high in sodium, and most plates top 1,000 calories. The Chicken Pesto Pasta Bowl (836mg) is the lowest-sodium option.
Tender Greens Menu Nutrition — Calories & Macros
| Menu Item | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 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 |
Tender Greens nutrition: frequently asked questions
What is the highest-protein item at Tender Greens?
Fried Chicken Sandwich is the highest-protein pick at Tender Greens, with 53 g of protein and 992 calories.
What is the lowest-calorie option at Tender Greens?
Tender Burger is the lowest-calorie option we track at Tender Greens, at 806 calories with 46 g of protein.
What's the best macro-friendly order at Tender Greens?
The Fried Chicken Sandwich leads at 53g protein; the Grilled Chicken Cobb (46g) is the lowest-carb pick at 21g.
Does Tender Greens have calorie and macro information?
We track 12 Tender Greens menu items with calories, protein, carbs, and fat, estimated from published menus and standardized USDA data. Sort or filter the table above by any macro.