True Food Kitchen Nutrition Facts
Last updated: July 25, 2026 · How we source & estimate these macros
True Food Kitchen has 50 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).
The single biggest swing on this Houston menu isn’t a burger versus a bowl, it’s dressing. The Seasonal Market Salad runs 600 calories with 52g of fat; order it "no dressing" and it drops to 280 calories with 17g of fat, a 320-calorie difference for the same greens and toppings. The Organic Tuscan Kale Salad shows the same pattern in miniature: 90 calories undressed, 370 dressed, a jump driven almost entirely by fat (3.5g to 35g) rather than anything else on the plate.
That pattern repeats across the salad section here. Chopped Salad goes from 370 calories without dressing to 600 with it, and the Chinese Chicken Salad moves from 490 to 700. In every case the protein barely changes, so if a macro target matters more than a calorie count, asking for dressing on the side and adding it by the spoonful is the single most effective edit available on this menu, more consequential than swapping proteins or picking a different entree entirely.
On the entree side, the Grass-Fed Burger (660 calories, 51g protein) and the All-American Burger (720 calories, 51g protein) deliver identical protein for a 60-calorie difference, which makes the grass-fed version the more efficient of the two if that's the only variable being optimized.
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 | Carbs | Fat |
|---|---|---|---|---|
| Add On: Shrimp* High protein | 200 | 36 g | 3.0 g | 10 g |
| Add On: Antibiotic-Free Chicken High protein | 260 | 37 g | 2.0 g | 11 g |
| Add On: Sustainable Arctic Salmon | 290 | 29 g | 0.0 g | 21 g |
| Add On: Grass-Fed Steak* | 315 | 29 g | 0.0 g | 33 g |
| Add On: Organic Tofu | 160 | 14 g | 2.0 g | 8.0 g |
| Organic Tuscan Kale Salad (No Dressing) | 90 | 7.0 g | 11 g | 3.5 g |
| Grass-Fed Burger* High protein | 660 | 51 g | 40 g | 35 g |
| Add On: True Crisp'd Chicken (2pc) High protein | 390 | 30 g | 14 g | 18 g |
| Chinese Chicken Salad (No Dressing) High protein | 490 | 37 g | 21 g | 30 g |
| Turkey Burger High protein | 600 | 43 g | 35 g | 32 g |
| All-American Burger* High protein | 720 | 51 g | 38 g | 41 g |
| Wild-Caught Tuna Poke Bowl* High protein | 500 | 32 g | 58 g | 18 g |
| Grilled Shrimp Po'Boy* (NOLA only) High protein | 720 | 40 g | 65 g | 38 g |
| Chinese Chicken Salad High protein | 700 | 36 g | 36 g | 48 g |
| Edamame Dumplings | 270 | 12 g | 25 g | 13 g |
| Margarita Pizza High protein | 920 | 38 g | 129 g | 26 g |
| (NOLA only) High protein | 1120 | 46 g | 151 g | 35 g |
| GF Pepperoni Pizza | 710 | 29 g | 84 g | 27 g |
| Pepperoni Pizza High protein | 1070 | 43 g | 129 g | 38 g |
| GF Margarita Pizza | 610 | 23 g | 84 g | 19 g |
| Chopped Salad (No Dressing) | 370 | 13 g | 58 g | 12 g |
| Seasonal Market Salad (No Dressing) | 280 | 9.0 g | 26 g | 17 g |
| Mediterranean Hummus - Sub Veggies | 700 | 19 g | 58 g | 47 g |
| Spinach & Mushroom Pizza | 1070 | 29 g | 148 g | 44 g |
| Mediterranean Hummus | 710 | 19 g | 57 g | 48 g |
| Plant-Based Double Cheeseburger | 750 | 20 g | 72 g | 44 g |
| Charred Cauliflower | 340 | 9.0 g | 25 g | 25 g |
| Seasonal Roasted Butternut Squash Pizza | 1000 | 26 g | 153 g | 36 g |
| Korean Noodle Bowl | 620 | 16 g | 111 g | 16 g |
| Roasted Brussels Sprouts | 350 | 9.0 g | 34 g | 23 g |
| Cheesy Mashed Potatoes | 200 | 5.0 g | 18 g | 13 g |
| Kale Salad | 120 | 3.0 g | 5.0 g | 12 g |
| Organic Tuscan Kale Salad | 370 | 9.0 g | 14 g | 35 g |
| Teriyaki Quinoa Bowl | 430 | 10 g | 63 g | 21 g |
| Chopped Salad | 600 | 13 g | 64 g | 34 g |
| Ancient Grain Bowl | 560 | 12 g | 57 g | 34 g |
| GF Spinach & Mushroom Pizza | 780 | 15 g | 104 g | 37 g |
| Guacamole - Sub Veggies | 315 | 6.0 g | 30 g | 22 g |
| Seasonal Market Salad | 600 | 11 g | 27 g | 52 g |
| GF Seasonal Roaster Butternut Squash Pizza | 710 | 13 g | 106 g | 29 g |
| Spicy Panang Curry Bowl | 700 | 10 g | 121 g | 21 g |
| House-Made Original Ranch (1.5oz) | 100 | 1.0 g | 3.0 g | 15 g |
| Honey Roasted Carrots | 100 | 1.0 g | 11 g | 6.0 g |
| True Crisp'd Air Fried French Fries | 310 | 3.0 g | 27 g | 24 g |
| Guacamole | 330 | 3.0 g | 28 g | 24 g |
| Jackson's Sweet Potato Chips | 230 | 2.0 g | 24 g | 14 g |
| House-Made Spicy Ranch (1.5oz) | 120 | 1.0 g | 3.0 g | 16 g |
| Roasted Butternut Squash Soup (Bowl) | 260 | 2.0 g | 45 g | 7.0 g |
| Seasonal Roasted Butternut Squash Soup (cup) | 190 | 1.0 g | 23 g | 3.5 g |
| Simple Salad | 130 | 0.0 g | 4.0 g | 13 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 50 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.