Tender Greens Nutrition Facts
Last updated: August 14, 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).
Tender Greens in Pasadena plates to order off a hot line: you pick a protein — grilled chicken, fried chicken, katsu chicken, chipotle bbq chicken, tuna, salami or a burger patty — and it is served over greens, over pasta or a grain base, or between bread. Portions are full-size, and the dressings and cheeses land in the fat column far more than in the protein column.
By the numbers, the Fried Chicken Sandwich is the protein leader at 53g, with 992 calories, 87g carbs and 47g fat. The Pacific Bowl with Katsu Chicken runs 1,172 calories, 47g protein, 104g carbs and 61g fat, and the Bolognese Pasta Bowl is the carb-heaviest plate at 127g carbs, 1,156 calories, 46g protein and 50g fat. The Grilled Chicken Cobb Salad reads 1,054 calories, 46g protein, 21g carbs and 85g fat.
Best macro pick: Tender Burger (806 calories, 46g protein, 43g carbs, 48g fat) — the smallest calorie total on this menu, and it still delivers 46g protein. Watch out for the Salami & Provolone Sandwich at 1,486 calories, 41g protein, 77g carbs and 110g fat.
This guide is built from Tender Greens' own published nutrition and allergen guide (tendergreens.com, October 2025) for the dishes named above, not from menu estimates. Specific item calorie, protein, carb, and fat values still vary by preparation, portion, and seasonal substitutions, so always confirm with the restaurant if you're targeting a precise macro window. Updated weekly with the rest of the Healthy Eats Near Me catalog.
Best Macro Pick
Salt & Pepper Chicken Plate (Double Protein), 520 calories, 58g protein.
Tender Greens Menu Nutrition — Calories & Macros
| Menu Item | Calories | Protein | Protein / 100 cal | Carbs | Fat | Fiber | Sugar |
|---|---|---|---|---|---|---|---|
| Tender Burger High protein | 806 | 46 g | 5.7 g | 43 g | 48 g | 3.0 g | 15 g |
| Fried Chicken Sandwich High protein | 992 | 53 g | 5.3 g | 87 g | 47 g | 4.0 g | 35 g |
| Grilled Chicken Cobb Salad High protein | 1054 | 46 g | 4.4 g | 21 g | 85 g | 7.0 g | 5.0 g |
| Chipotle BBQ Chicken Salad High protein | 968 | 42 g | 4.3 g | 47 g | 66 g | 11 g | 11 g |
| Tuna Nicoise Salad High protein | 985 | 42 g | 4.3 g | 40 g | 73 g | 7.0 g | 4.0 g |
| California Bowl with Chipotle BBQ Chicken High protein | 1038 | 44 g | 4.2 g | 71 g | 59 g | 9.0 g | 10 g |
| Chicken Pesto Sandwich High protein | 1096 | 46 g | 4.2 g | 79 g | 64 g | 6.0 g | 3.0 g |
| Pacific Bowl with Katsu Chicken High protein | 1172 | 47 g | 4.0 g | 104 g | 61 g | 5.0 g | 25 g |
| Bolognese Pasta Bowl High protein | 1156 | 46 g | 4.0 g | 127 g | 50 g | 16 g | 11 g |
| Chicken Pesto Pasta Bowl High protein | 1150 | 42 g | 3.7 g | 104 g | 60 g | 9.0 g | 9.0 g |
| Tomato Mozzarella Sandwich High protein | 1361 | 43 g | 3.2 g | 78 g | 92 g | 4.0 g | 3.0 g |
| Salami & Provolone Sandwich High protein | 1486 | 41 g | 2.8 g | 77 g | 110 g | 4.0 g | 1.0 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?
Salt & Pepper Chicken Plate (Double Protein), 520 calories, 58g protein.
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.
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