Urban Plates Nutrition Facts
Last updated: May 12, 2026 · How we source & estimate these macros
Urban Plates has 11 menu items with full macro data — calories, protein, carbs, and fat. Highest protein: Grilled Wild Ahi Nicoise (51 g protein, 850 cal). Lowest calorie: Grilled Chicken (230 cal, 35 g protein).
Urban Plates is a Southern California fast-casual chain serving 'farm-fresh, chef-crafted' plates built around grass-fed meats, line-caught fish, and organic produce. Plates with a 6oz protein and two veggie sides routinely deliver 40-55g protein. This breakdown is for the Irvine location, which carries 11 macro-friendly items in our database. The single best macro-friendly order is the Grilled Chicken at 230 calories with 35g protein — one of the highest protein-per-calorie picks on the menu. The highest-protein item is the Grilled Wild Ahi Nicoise with 51g protein at 850 calories. Watch out for the Mediterranean Chicken Bowl, which clocks in at 960 calories — a calorie spike compared to most options on the menu.
To dial in macros at Urban Plates 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 Chicken, 230 calories, 35g protein.
Watch Out For
Mediterranean Chicken Bowl (960 calories).
Urban Plates Menu Nutrition — Calories & Macros
| Menu Item | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Grilled Chicken High protein | 230 | 35 g | 0.0 g | 9.0 g |
| Grilled Steak High protein | 250 | 37 g | 0.0 g | 11 g |
| Tamari Seared Wild Ahi Tuna High protein | 380 | 42 g | 0.0 g | 22 g |
| Grilled Steak and Blue Cheese High protein | 400 | 44 g | 2.0 g | 24 g |
| Grilled Salmon High protein | 350 | 37 g | 0.0 g | 20 g |
| Chicken Cobb Salad High protein | 690 | 49 g | 14 g | 50 g |
| Chicken Caesar High protein | 630 | 44 g | 20 g | 41 g |
| Grilled Steak Salad High protein | 590 | 39 g | 30 g | 38 g |
| Salmon Caesar High protein | 760 | 48 g | 16 g | 57 g |
| Grilled Wild Ahi Nicoise High protein | 850 | 51 g | 18 g | 64 g |
| Mediterranean Chicken Bowl High protein | 960 | 41 g | 103 g | 43 g |
Urban Plates nutrition: frequently asked questions
What is the highest-protein item at Urban Plates?
Grilled Wild Ahi Nicoise is the highest-protein pick at Urban Plates, with 51 g of protein and 850 calories.
What is the lowest-calorie option at Urban Plates?
Grilled Chicken is the lowest-calorie option we track at Urban Plates, at 230 calories with 35 g of protein.
What's the best macro-friendly order at Urban Plates?
Grilled Chicken, 230 calories, 35g protein.
Does Urban Plates have calorie and macro information?
We track 11 Urban Plates 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.