True Food Kitchen Nutrition Facts
Last updated: August 14, 2026 · How we source & estimate these macros
True Food Kitchen has 53 menu items with full macro data — calories, protein, carbs, and fat. Highest protein: Grass-Fed Burger* (51 g protein, 660 cal). Lowest calorie: Organic Tuscan Kale Salad (No Dressing) (90 cal, 7.0 g protein).
True Food Kitchen in Chicago runs a sectioned menu: starters and dips, salads, grain and noodle bowls, pizzas, burgers and sandwiches, and a short list of sides. Most plates are assembled on a vegetable, grain or greens base, and the protein is priced as its own line, so a bowl or salad can be ordered plain and then topped. Several salads appear twice, once as served and once as a no-dressing preparation, and each pizza has a gluten-free counterpart.
By the numbers the burgers carry the most protein: the Grass-Fed Burger is 660 calories with 51g protein, 40g carbs and 35g fat, and the Turkey Burger sits lighter at 600 calories with 43g protein and 32g fat. Working down the composed plates, the Chinese Chicken Salad (No Dressing) lands at 490 calories with 37g protein, while the Wild-Caught Tuna Poke Bowl is 500 calories, 32g protein and 58g carbs.
Best macro pick: Chinese Chicken Salad (No Dressing) (490 calories, 37g protein, 21g carbs, 30g fat) — a full plate that clears 37g protein for under 500 calories. Watch out for the Seasonal Roasted Butternut Squash Pizza at 1000 calories, 153g carbs and 36g fat, the largest carb load anywhere on this menu.
This guide is built from True Food Kitchen's own published menu and standard industry macro references for the dishes named above. These are estimates from the restaurant's published menu, not official nutrition data — specific item calorie, protein, carb, and fat values 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
Grass-Fed Burger, 660 calories, 51g protein.
Watch Out For
Pepperoni Pizza (1070 calories).
True Food Kitchen Menu Nutrition — Calories & Macros
| Menu Item | Calories | Protein | Protein / 100 cal | Carbs | Fat | Fiber | Sugar |
|---|---|---|---|---|---|---|---|
| Add On: Shrimp* High protein | 200 | 36 g | 18.0 g | 3.0 g | 10 g | 0.0 g | 0.0 g |
| Add On: Antibiotic-Free Chicken High protein | 260 | 37 g | 14.2 g | 2.0 g | 11 g | 0.0 g | 1.0 g |
| Add On: Sustainable Arctic Salmon | 290 | 29 g | 10.0 g | 0.0 g | 21 g | 0.0 g | 0.0 g |
| Add On: Grass-Fed Steak* | 315 | 29 g | 9.2 g | 0.0 g | 33 g | 0.0 g | 0.0 g |
| Add On: Organic Tofu | 160 | 14 g | 8.8 g | 2.0 g | 8.0 g | 2.0 g | 0.0 g |
| Organic Tuscan Kale Salad (No Dressing) | 90 | 7.0 g | 7.8 g | 11 g | 3.5 g | 4.0 g | 2.0 g |
| Grass-Fed Burger* High protein | 660 | 51 g | 7.7 g | 40 g | 35 g | 4.0 g | 6.0 g |
| Add On: True Crisp'd Chicken (2pc) High protein | 390 | 30 g | 7.7 g | 14 g | 18 g | 0.0 g | 3.0 g |
| Chinese Chicken Salad (No Dressing) High protein | 490 | 37 g | 7.6 g | 21 g | 30 g | 10 g | 7.0 g |
| Turkey Burger High protein | 600 | 43 g | 7.2 g | 35 g | 32 g | 4.0 g | 6.0 g |
| All-American Burger* High protein | 720 | 51 g | 7.1 g | 38 g | 41 g | 3.0 g | 8.0 g |
| Wild-Caught Tuna Poke Bowl* High protein | 500 | 32 g | 6.4 g | 58 g | 18 g | 7.0 g | 18 g |
| Southwest Tofu Scramble High protein | 580 | 34 g | 5.9 g | 41 g | 32 g | 0.0 g | 0.0 g |
| Grilled Sustainable Salmon High protein | 640 | 37 g | 5.8 g | 14 g | 48 g | 0.0 g | 4.0 g |
| Grilled Shrimp Po'Boy* (NOLA only) High protein | 720 | 40 g | 5.6 g | 65 g | 38 g | 6.0 g | 12 g |
| Farmers Market Scramble High protein | 760 | 40 g | 5.3 g | 21 g | 57 g | 0.0 g | 0.0 g |
| Chinese Chicken Salad High protein | 700 | 36 g | 5.1 g | 36 g | 48 g | 12 g | 15 g |
| Edamame Dumplings | 270 | 12 g | 4.4 g | 25 g | 13 g | 4.0 g | 4.0 g |
| Margarita Pizza High protein | 920 | 38 g | 4.1 g | 129 g | 26 g | 4.0 g | 3.0 g |
| (NOLA only) High protein | 1120 | 46 g | 4.1 g | 151 g | 35 g | 5.0 g | 17 g |
| GF Pepperoni Pizza | 710 | 29 g | 4.1 g | 84 g | 27 g | 5.0 g | 3.0 g |
| Pepperoni Pizza High protein | 1070 | 43 g | 4.0 g | 129 g | 38 g | 4.0 g | 3.0 g |
| GF Margarita Pizza | 610 | 23 g | 3.8 g | 84 g | 19 g | 5.0 g | 3.0 g |
| Chopped Salad (No Dressing) | 370 | 13 g | 3.5 g | 58 g | 12 g | 10 g | 22 g |
| Seasonal Market Salad (No Dressing) | 280 | 9.0 g | 3.2 g | 26 g | 17 g | 6.0 g | 16 g |
| Mediterranean Hummus - Sub Veggies | 700 | 19 g | 2.7 g | 58 g | 47 g | 17 g | 15 g |
| Spinach & Mushroom Pizza | 1070 | 29 g | 2.7 g | 148 g | 44 g | 10 g | 7.0 g |
| Mediterranean Hummus | 710 | 19 g | 2.7 g | 57 g | 48 g | 15 g | 11 g |
| Plant-Based Double Cheeseburger | 750 | 20 g | 2.7 g | 72 g | 44 g | 9.0 g | 18 g |
| Charred Cauliflower | 340 | 9.0 g | 2.6 g | 25 g | 25 g | 6.0 g | 15 g |
| Seasonal Roasted Butternut Squash Pizza | 1000 | 26 g | 2.6 g | 153 g | 36 g | 12 g | 8.0 g |
| Korean Noodle Bowl | 620 | 16 g | 2.6 g | 111 g | 16 g | 10 g | 13 g |
| Roasted Brussels Sprouts | 350 | 9.0 g | 2.6 g | 34 g | 23 g | 10 g | 11 g |
| Cheesy Mashed Potatoes | 200 | 5.0 g | 2.5 g | 18 g | 13 g | 2.0 g | 2.0 g |
| Kale Salad | 120 | 3.0 g | 2.5 g | 5.0 g | 12 g | 2.0 g | 1.0 g |
| Organic Tuscan Kale Salad | 370 | 9.0 g | 2.4 g | 14 g | 35 g | 4.0 g | 3.0 g |
| Teriyaki Quinoa Bowl | 430 | 10 g | 2.3 g | 63 g | 21 g | 12 g | 22 g |
| Chopped Salad | 600 | 13 g | 2.2 g | 64 g | 34 g | 10 g | 27 g |
| Ancient Grain Bowl | 560 | 12 g | 2.1 g | 57 g | 34 g | 11 g | 16 g |
| GF Spinach & Mushroom Pizza | 780 | 15 g | 1.9 g | 104 g | 37 g | 10 g | 6.0 g |
| Guacamole - Sub Veggies | 315 | 6.0 g | 1.9 g | 30 g | 22 g | 15 g | 8.0 g |
| Seasonal Market Salad | 600 | 11 g | 1.8 g | 27 g | 52 g | 7.0 g | 16 g |
| GF Seasonal Roaster Butternut Squash Pizza | 710 | 13 g | 1.8 g | 106 g | 29 g | 12 g | 7.0 g |
| Spicy Panang Curry Bowl | 700 | 10 g | 1.4 g | 121 g | 21 g | 9.0 g | 68 g |
| House-Made Original Ranch (1.5oz) | 100 | 1.0 g | 1.0 g | 3.0 g | 15 g | 0.0 g | 1.0 g |
| Honey Roasted Carrots | 100 | 1.0 g | 1.0 g | 11 g | 6.0 g | 3.0 g | 6.0 g |
| True Crisp'd Air Fried French Fries | 310 | 3.0 g | 1.0 g | 27 g | 24 g | 0.0 g | 5.0 g |
| Guacamole | 330 | 3.0 g | 0.9 g | 28 g | 24 g | 14 g | 3.0 g |
| Jackson's Sweet Potato Chips | 230 | 2.0 g | 0.9 g | 24 g | 14 g | 3.0 g | 5.0 g |
| House-Made Spicy Ranch (1.5oz) | 120 | 1.0 g | 0.8 g | 3.0 g | 16 g | 1.0 g | 1.0 g |
| Roasted Butternut Squash Soup (Bowl) | 260 | 2.0 g | 0.8 g | 45 g | 7.0 g | 4.0 g | 33 g |
| Seasonal Roasted Butternut Squash Soup (cup) | 190 | 1.0 g | 0.5 g | 23 g | 3.5 g | 2.0 g | 17 g |
| Simple Salad | 130 | 0.0 g | 0.0 g | 4.0 g | 13 g | 0.0 g | 3.0 g |
True Food Kitchen nutrition: frequently asked questions
What is the highest-protein item at True Food Kitchen?
Grass-Fed Burger* is the highest-protein pick at True Food Kitchen, with 51 g of protein and 660 calories.
What is the lowest-calorie option at True Food Kitchen?
Organic Tuscan Kale Salad (No Dressing) is the lowest-calorie option we track at True Food Kitchen, at 90 calories with 7.0 g of protein.
What's the best macro-friendly order at True Food Kitchen?
Grass-Fed Burger, 660 calories, 51g protein.
Does True Food Kitchen have calorie and macro information?
We track 53 True Food Kitchen 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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