Tender Greens Nutrition Facts
Last updated: May 12, 2026 · How we source & estimate these macros
Tender Greens has 7 menu items with full macro data — calories, protein, carbs, and fat. Highest protein: Tuna Nicoise Salad (51 g protein, 850 cal). Lowest calorie: Grilled Steak Plate (250 cal, 37 g protein).
Tender Greens is a chef-driven fast-casual chain serving seasonal salads, plates, and sandwiches built on local produce and sustainably sourced proteins like grilled chicken, salmon, and steak. Plates and Big Salads with double protein are an easy way to hit 40-50g protein. This breakdown is for the Irvine location, which carries 7 macro-friendly items in our database. The single best macro-friendly order is the Grilled Steak Plate at 250 calories with 37g protein — one of the highest protein-per-calorie picks on the menu. The highest-protein item is the Tuna Nicoise Salad with 51g protein at 850 calories. Watch out for the Tuna Nicoise Salad, which clocks in at 850 calories — a calorie spike compared to most options on the menu.
To dial in macros at Tender Greens Irvine, order proteins on the heavier side, choose greens or vegetables over starchy sides when possible, and watch dressings and sauces — they're the single biggest hidden calorie source on most fast-casual menus. Every item below is sortable and filterable by protein, carbs, fat, and calories.
Best Macro Pick
Grilled Steak Plate, 250 calories, 37g protein.
Watch Out For
Tuna Nicoise Salad (850 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 |
| Seared Tuna Plate High protein | 380 | 42 g | 0.0 g | 22 g |
| Grilled Chicken Cobb Salad High protein | 700 | 49 g | 14 g | 50 g |
| Tuna Nicoise Salad High protein | 850 | 51 g | 18 g | 64 g |
| Mediterranean Steak Salad High protein | 650 | 39 g | 19 g | 49 g |
| Chipotle BBQ Chicken Salad High protein | 610 | 31 g | 40 g | 34 g |
Tender Greens nutrition: frequently asked questions
What is the highest-protein item at Tender Greens?
Tuna Nicoise Salad is the highest-protein pick at Tender Greens, with 51 g of protein and 850 calories.
What is the lowest-calorie option at Tender Greens?
Grilled Steak Plate is the lowest-calorie option we track at Tender Greens, at 250 calories with 37 g of protein.
What's the best macro-friendly order at Tender Greens?
Grilled Steak Plate, 250 calories, 37g protein.
Does Tender Greens have calorie and macro information?
We track 7 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.