Muscle Gain
What Are the Best High-Protein Orders at Sweetgreen?
The best high-protein Sweetgreen order is the Kale Caesar: 41 g protein for 545 calories. More orders ranked by protein per calorie, plus easy add-ons.
Published
The short answer
The best high-protein order at Sweetgreen is the Kale Caesar salad, with 41 grams of protein for 545 calories, according to Sweetgreen's nutrition guide. The Chicken Pesto Parm bowl is a close second at 38 grams for 510 calories. For the most protein in one meal, the Hot Honey Chicken warm plate has 49 grams, but it's 845 calories.
Sweetgreen has a healthy reputation, and most of its menu is vegetables. But "healthy" doesn't always mean high protein. Some of Sweetgreen's most popular salads have only 12 to 20 grams of protein, and the wraps can top 1,000 calories.
If you're trying to hit a protein target, a few menu items do most of the work. Here's what to order, using Sweetgreen's own nutrition numbers.
What has the most protein at Sweetgreen?#
The Hot Honey Chicken warm plate and the Cali Chicken Club wrap have the most protein at Sweetgreen, with 49 grams each, but both are big meals (845 and 1,285 calories). For protein per calorie, the Kale Caesar (41 grams for 545 calories) and the Chicken Pesto Parm (38 grams for 510 calories) are the best picks. Here are the top items from Sweetgreen's nutrition guide:
| Item | Type | Calories | Protein | Protein per 100 cal |
|---|---|---|---|---|
| Kale Caesar | Salad | 545 | 41 g | 7.5 g |
| Chicken Pesto Parm | Bowl | 510 | 38 g | 7.5 g |
| Buffalo Chicken | Salad | 580 | 37 g | 6.4 g |
| Hot Honey Chicken | Warm plate | 845 | 49 g | 5.8 g |
| Chicken Sesame Crunch Salad | Salad | 615 | 35 g | 5.7 g |
| Harvest Bowl | Bowl | 760 | 40 g | 5.3 g |
| Steak Honey Crunch | Bowl | 605 | 32 g | 5.3 g |
| Guacamole Greens | Salad | 555 | 29 g | 5.2 g |
| Classic Chicken Caesar | Wrap | 990 | 47 g | 4.7 g |
| Caramelized Garlic Steak | Warm plate | 770 | 34 g | 4.4 g |
| Miso Glazed Salmon | Warm plate | 880 | 34 g | 3.9 g |
| Super Green Goddess | Salad | 465 | 12 g | 2.6 g |
Nutrition from Sweetgreen's nutrition guide (updated September 2026). Values are for the standard recipe. Menus vary by location and season; check the Sweetgreen app before ordering.
What is the best high-protein salad at Sweetgreen?#
The Kale Caesar is the best high-protein salad at Sweetgreen, with 41 grams of protein for 545 calories. The Buffalo Chicken salad is next with 37 grams for 580 calories, followed by the Chicken Sesame Crunch Salad with 35 grams for 615 calories.
If you want a salad that actually keeps you full, these three are the ones to pick. The Super Green Goddess, by contrast, has just 12 grams of protein, and the Hummus Crunch has 21 grams for 505 calories.
What is the best high-protein bowl at Sweetgreen?#
The Chicken Pesto Parm is the best high-protein bowl at Sweetgreen, with 38 grams of protein for 510 calories. The Harvest Bowl has a little more protein (40 grams) but 250 more calories, at 760.
Other bowls are lower in protein per calorie: Steak Honey Crunch has 32 grams for 605 calories, the Crispy Rice Bowl has 33 grams for 680, and Shroomami has 20 grams for 665.
How do you get the most protein at Sweetgreen?#
Add a protein side or pair two protein-heavy items. Sweetgreen's Molly's Double Chick Scoop side has 34 grams of protein for 385 calories, which turns a regular salad into a very high-protein meal. These combos are added up from Sweetgreen's published values:
| Order | Calories | Protein |
|---|---|---|
| Kale Caesar + Molly's Double Chick Scoop | 930 | 75 g |
| Chicken Pesto Parm + Molly's Double Chick Scoop | 895 | 72 g |
| Kale Caesar | 545 | 41 g |
| Chicken Pesto Parm | 510 | 38 g |
A few more ways to raise protein:
- Pick a chicken- or steak-based item. The plant-based salads are much lower in protein.
- Ask for extra protein on a salad or bowl, if your location offers it (expect an upcharge).
- Skip the bread sides. The Rosemary Focaccia adds 230 calories and 8 grams of protein, and the Olive Oil Tortilla 320 calories and 8 grams.
Are Sweetgreen wraps high in protein?#
Sweetgreen wraps are high in protein but also very high in calories. The Classic Chicken Caesar wrap has 47 grams of protein for 990 calories, the Cali Chicken Club has 49 grams for 1,285 calories, and the Chicken Jalapeño Ranch has 41 grams for 1,320 calories.
That's fine on a bulk, but if you're watching calories, the Kale Caesar salad gives you 41 grams of protein for about half the calories of the Caesar wrap.
What should you watch out for at Sweetgreen?#
Sodium and dressing. The Kale Caesar has 1,550 mg of sodium, and the Hot Honey Chicken has 2,710 mg, more than the FDA's 2,300 mg daily limit in a single meal. Asking for dressing on the side and using about half usually cuts calories and sodium. Our guide to low-sodium restaurant orders has more tips.
Watch the sides too. Roasted Brussels are 370 calories with 5 grams of protein, and Roasted Bacon Brussels are 440 calories with 14 grams.
How does Sweetgreen fit into a weight-loss or muscle-gain plan?#
For weight loss, a 500 to 600 calorie salad or bowl with 35 to 41 grams of protein, like the Kale Caesar or Chicken Pesto Parm, fits most calorie targets. Our guide to eating out on a calorie deficit explains how to plan around it. For muscle gain, adding Molly's Double Chick Scoop pushes a meal past 70 grams of protein. For more chains, see our list of high protein fast food orders.
At an independent salad bar or café without posted nutrition, Menu Scan AI can help. Snap the menu with your iPhone and it estimates calories, protein, carbs and fat for each dish from the descriptions, then labels the best matches for your goal. Treat those numbers as estimates.
Frequently asked questions#
What is the highest protein salad at Sweetgreen?#
The Kale Caesar, with 41 grams of protein and 545 calories according to Sweetgreen's nutrition guide. The Buffalo Chicken salad (37 grams) and Chicken Sesame Crunch Salad (35 grams) are next.
How much protein is in the Sweetgreen Kale Caesar?#
The Kale Caesar has 41 grams of protein, 545 calories and 1,550 mg of sodium as listed in Sweetgreen's nutrition guide for the standard recipe.
What is the lowest calorie high-protein option at Sweetgreen?#
The Chicken Pesto Parm bowl, at 510 calories with 38 grams of protein. The Kale Caesar is close behind at 545 calories with 41 grams.
Is Sweetgreen good for building muscle?#
Yes, if you order chicken- or steak-based items and add a protein side. A Kale Caesar with Molly's Double Chick Scoop has about 75 grams of protein for 930 calories.
Which Sweetgreen items are lowest in protein?#
The plant-forward items. The Super Green Goddess salad has 12 grams of protein for 465 calories, and the Shroomami bowl has 20 grams for 665 calories.
Sources#
- Sweetgreen: Nutrition Guide, official calories, protein and sodium for every salad, bowl, warm plate, wrap and side
- FDA: Sodium in Your Diet, the 2,300 mg daily sodium limit
- Morton et al., British Journal of Sports Medicine (2018), protein intake and muscle gains from resistance training