Higher-protein, easier-to-tolerate picks from Chopt's chopped salads and warm grain bowls, built from Chopt's own published nutrition and Nishi's transparent GLP-1 scoring lens. Remember the salad and bowl numbers do not include dressing.
Not affiliated with, sponsored by, or endorsed by Chopt. "Chopt" is a trademark of its owner, used here only to refer to the restaurant. Values as published by Chopt Creative Salad Co. in their official US Nutrition & Allergen guide, per published serving. Salad and bowl values do NOT include dressing; wraps and sandwiches include their built-in sauce. Menus change; verify in the restaurant (updated Spring 2026 (Chopt published US nutrition, current)).
The quick take
Chopt is easy to make GLP-1-friendly, with one thing to keep in mind: the salad and bowl numbers on Chopt's panel do NOT include dressing, so a salad you build lands 20 to 240 calories higher once you add it. Protein is the lever that makes these work. Grilled or roasted chicken breast adds 25 g of protein for 130 calories, roasted turkey 23 g for 110, and seared steak 19 g for 140, all with almost no carbs. Among signature plates, the Classic Cobb (600 cal, 60 g protein) and the cauliflower-rice bowls (Chicken Tinga 515 cal / 33 g, Chicken Avocado 385 cal / 21 g) are standouts. The traps are the brown-rice bowls (the Harvest is 840 calories, and brown rice alone is 240 calories and 900 mg of sodium versus 40 and 25 for cauliflower rice), the wraps and sandwiches (55 to 108 g of carbs, up to 990 calories on the Spicy Avotuna), and sodium, which runs high across the menu, with several items between 1,000 and 2,400 mg. Pick a lean protein, swap in cauliflower rice, and go light on the dressing.
Tap to build your exact order. The numbers update live, from Chopt's published values.
Kale Caesar with Grilled ChickenBest fit
39 g protein · 430 cal · 27 g carbs · 16 g fat · 7 g fiber
39 g protein · lots of protein for the calories · 7 g fiber · lower fat
Show the math
Protein39 gstrong at 30 g or morestrong
Protein density9.1 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat33.5% of caloriesflag over 50% or friedok
Fiber7 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density430 kcalflag if density under 4 and 300 kcal or moreok
Sodium990 mginformational over 1200 mgok
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Mexican Caesar with Grilled ChickenBest fit
36 g protein · 395 cal · 25 g carbs · 18 g fat · 8 g fiber
36 g protein · lots of protein for the calories · 8 g fiber · lower fat
Show the math
Protein36 gstrong at 30 g or morestrong
Protein density9.1 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat41% of caloriesflag over 50% or friedok
Fiber8 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density395 kcalflag if density under 4 and 300 kcal or moreok
Sodium780 mginformational over 1200 mgok
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken Club WrapBest fit
52 g protein · 650 cal · 61 g carbs · 24 g fat · 12 g fiber
watch: 1932 mg sodium
Show the math
Protein52 gstrong at 30 g or morestrong
Protein density8 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat33.2% of caloriesflag over 50% or friedok
Fiber12 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density650 kcalflag if density under 4 and 300 kcal or moreok
Sodium1932 mginformational over 1200 mgshown; does not change the tier
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Turkey Club WrapBest fit
50 g protein · 635 cal · 59 g carbs · 23 g fat · 10 g fiber
watch: 2000 mg sodium
Show the math
Protein50 gstrong at 30 g or morestrong
Protein density7.9 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat32.6% of caloriesflag over 50% or friedok
Fiber10 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density635 kcalflag if density under 4 and 300 kcal or moreok
Sodium2000 mginformational over 1200 mgshown; does not change the tier
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Crispy Chicken RanchBest fit
44 g protein · 575 cal · 45 g carbs · 25 g fat · 8 g fiber
44 g protein · lots of protein for the calories · 8 g fiber · lower fat
Show the math
Protein44 gstrong at 30 g or morestrong
Protein density7.7 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat39.1% of caloriesflag over 50% or friedok
Fiber8 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density575 kcalflag if density under 4 and 300 kcal or moreok
Sodium915 mginformational over 1200 mgok
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Classic CobbGood fit
60 g protein · 600 cal · 17 g carbs · 35 g fat · 10 g fiber
watch: higher fat (52.5% of calories), 1838 mg sodium
Show the math
Protein60 gstrong at 30 g or morestrong
Protein density10 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat52.5% of caloriesflag over 50% or friedflagged
Fiber10 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density600 kcalflag if density under 4 and 300 kcal or moreok
Sodium1838 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Southwest SteakGood fit
32 g protein · 445 cal · 54 g carbs · 12 g fat · 15 g fiber
32 g protein · 15 g fiber · lower fat
Show the math
Protein32 gstrong at 30 g or morestrong
Protein density7.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat24.3% of caloriesflag over 50% or friedok
Fiber15 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density445 kcalflag if density under 4 and 300 kcal or moreok
Sodium685 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Turkey Pesto WrapGood fit
43 g protein · 640 cal · 57 g carbs · 26 g fat · 6 g fiber
43 g protein · 6 g fiber · lower fat
Show the math
Protein43 gstrong at 30 g or morestrong
Protein density6.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat36.6% of caloriesflag over 50% or friedok
Fiber6 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density640 kcalflag if density under 4 and 300 kcal or moreok
Sodium1172 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken Caprese SandwichGood fit
52 g protein · 795 cal · 56 g carbs · 40 g fat · 5 g fiber
watch: 1454 mg sodium
Show the math
Protein52 gstrong at 30 g or morestrong
Protein density6.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat45.3% of caloriesflag over 50% or friedok
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density795 kcalflag if density under 4 and 300 kcal or moreok
Sodium1454 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Chipotle Chicken SandwichGood fit
52 g protein · 805 cal · 55 g carbs · 42 g fat · 7 g fiber
watch: 1573 mg sodium
Show the math
Protein52 gstrong at 30 g or morestrong
Protein density6.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat47% of caloriesflag over 50% or friedok
Fiber7 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density805 kcalflag if density under 4 and 300 kcal or moreok
Sodium1573 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken Tinga Bowl with Cauliflower RiceGood fit
33 g protein · 515 cal · 45 g carbs · 25 g fat · 15 g fiber
33 g protein · 15 g fiber · lower fat
Show the math
Protein33 gstrong at 30 g or morestrong
Protein density6.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat43.7% of caloriesflag over 50% or friedok
Fiber15 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density515 kcalflag if density under 4 and 300 kcal or moreok
Sodium798 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Chipotle Turkey SandwichGood fit
50 g protein · 785 cal · 55 g carbs · 41 g fat · 7 g fiber
watch: 1648 mg sodium
Show the math
Protein50 gstrong at 30 g or morestrong
Protein density6.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat47% of caloriesflag over 50% or friedok
Fiber7 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density785 kcalflag if density under 4 and 300 kcal or moreok
Sodium1648 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken Club SandwichGood fit
40 g protein · 640 cal · 57 g carbs · 24 g fat · 7 g fiber
watch: 1601 mg sodium
Show the math
Protein40 gstrong at 30 g or morestrong
Protein density6.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat33.8% of caloriesflag over 50% or friedok
Fiber7 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density640 kcalflag if density under 4 and 300 kcal or moreok
Sodium1601 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Turkey Club SandwichGood fit
38 g protein · 620 cal · 57 g carbs · 22 g fat · 7 g fiber
watch: 1676 mg sodium
Show the math
Protein38 gstrong at 30 g or morestrong
Protein density6.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat31.9% of caloriesflag over 50% or friedok
Fiber7 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density620 kcalflag if density under 4 and 300 kcal or moreok
Sodium1676 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken Avocado Bowl with Cauliflower RiceGood fit
21 g protein · 385 cal · 31 g carbs · 21 g fat · 9 g fiber
21 g protein · 9 g fiber · lower fat
Show the math
Protein21 gstrong at 30 g or morebelow 30 g
Protein density5.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat49.1% of caloriesflag over 50% or friedok
Fiber9 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density385 kcalflag if density under 4 and 300 kcal or moreok
Sodium613 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Mediterranean Hummus Bowl with Cauliflower RiceGood fit
29 g protein · 535 cal · 40 g carbs · 29 g fat · 8 g fiber
watch: 1257 mg sodium
Show the math
Protein29 gstrong at 30 g or morebelow 30 g
Protein density5.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat48.8% of caloriesflag over 50% or friedok
Fiber8 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density535 kcalflag if density under 4 and 300 kcal or moreok
Sodium1257 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Kale CaesarGood fit
15 g protein · 300 cal · 27 g carbs · 14 g fat · 7 g fiber
15 g protein · 7 g fiber · lower fat
Show the math
Protein15 gstrong at 30 g or morebelow 30 g
Protein density5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat42% of caloriesflag over 50% or friedok
Fiber7 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density300 kcalflag if density under 4 and 300 kcal or moreok
Sodium685 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Beet Harvest Bowl with Cauliflower RiceGood fit
29 g protein · 575 cal · 64 g carbs · 24 g fat · 11 g fiber
29 g protein · 11 g fiber · lower fat
Show the math
Protein29 gstrong at 30 g or morebelow 30 g
Protein density5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat37.6% of caloriesflag over 50% or friedok
Fiber11 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density575 kcalflag if density under 4 and 300 kcal or moreok
Sodium467 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken Tinga Bowl with Brown RiceGood fit
33 g protein · 680 cal · 77 g carbs · 28 g fat · 14 g fiber
33 g protein · 14 g fiber · lower fat
Show the math
Protein33 gstrong at 30 g or morestrong
Protein density4.9 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat37.1% of caloriesflag over 50% or friedok
Fiber14 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density680 kcalflag if density under 4 and 300 kcal or moreok
Sodium1188 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Harvest Bowl with Cauliflower RiceGood fit
30 g protein · 675 cal · 77 g carbs · 29 g fat · 12 g fiber
30 g protein · 12 g fiber · lower fat
Show the math
Protein30 gstrong at 30 g or morestrong
Protein density4.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat38.7% of caloriesflag over 50% or friedok
Fiber12 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density675 kcalflag if density under 4 and 300 kcal or moreok
Sodium712 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Salmon Avocado WrapGood fit
35 g protein · 815 cal · 93 g carbs · 33 g fat · 12 g fiber
watch: 1473 mg sodium
Show the math
Protein35 gstrong at 30 g or morestrong
Protein density4.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat36.4% of caloriesflag over 50% or friedok
Fiber12 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density815 kcalflag if density under 4 and 300 kcal or moreok
Sodium1473 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Salmon Avocado Bowl with Brown RiceGood fit
27 g protein · 625 cal · 62 g carbs · 29 g fat · 8 g fiber
27 g protein · 8 g fiber · lower fat
Show the math
Protein27 gstrong at 30 g or morebelow 30 g
Protein density4.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat41.8% of caloriesflag over 50% or friedok
Fiber8 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density625 kcalflag if density under 4 and 300 kcal or moreok
Sodium1168 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Mediterranean Hummus Bowl with Brown RiceGood fit
29 g protein · 700 cal · 72 g carbs · 32 g fat · 7 g fiber
watch: 1646 mg sodium
Show the math
Protein29 gstrong at 30 g or morebelow 30 g
Protein density4.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat41.1% of caloriesflag over 50% or friedok
Fiber7 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density700 kcalflag if density under 4 and 300 kcal or moreok
Sodium1646 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Salmon Avocado Bowl with Cauliflower RiceLower fit
27 g protein · 460 cal · 30 g carbs · 26 g fat · 9 g fiber
watch: higher fat (50.9% of calories)
Show the math
Protein27 gstrong at 30 g or morebelow 30 g
Protein density5.9 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat50.9% of caloriesflag over 50% or friedflagged
Fiber9 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density460 kcalflag if density under 4 and 300 kcal or moreok
Sodium778 mginformational over 1200 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Spicy Avotuna SandwichLower fit
56 g protein · 990 cal · 57 g carbs · 60 g fat · 6 g fiber
watch: higher fat (54.5% of calories), 2376 mg sodium
Show the math
Protein56 gstrong at 30 g or morestrong
Protein density5.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat54.5% of caloriesflag over 50% or friedflagged
Fiber6 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density990 kcalflag if density under 4 and 300 kcal or moreok
Sodium2376 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Santa FeLower fit
22 g protein · 450 cal · 30 g carbs · 30 g fat · 12 g fiber
watch: higher fat (60% of calories)
Show the math
Protein22 gstrong at 30 g or morebelow 30 g
Protein density4.9 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat60% of caloriesflag over 50% or friedflagged
Fiber12 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density450 kcalflag if density under 4 and 300 kcal or moreok
Sodium403 mginformational over 1200 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Mexican CaesarLower fit
11 g protein · 265 cal · 25 g carbs · 15 g fat · 8 g fiber
watch: higher fat (50.9% of calories)
Show the math
Protein11 gstrong at 30 g or morebelow 30 g
Protein density4.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat50.9% of caloriesflag over 50% or friedflagged
Fiber8 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density265 kcalflag if density under 4 and 300 kcal or moreok
Sodium475 mginformational over 1200 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Caprese SandwichLower fit
27 g protein · 665 cal · 56 g carbs · 37 g fat · 5 g fiber
watch: higher fat (50.1% of calories)
Show the math
Protein27 gstrong at 30 g or morebelow 30 g
Protein density4.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat50.1% of caloriesflag over 50% or friedflagged
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density665 kcalflag if density under 4 and 300 kcal or moreok
Sodium1149 mginformational over 1200 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken Avocado WrapLower fit
29 g protein · 740 cal · 94 g carbs · 28 g fat · 12 g fiber
watch: energy-dense, low protein, 1308 mg sodium
Show the math
Protein29 gstrong at 30 g or morebelow 30 g
Protein density3.9 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat34.1% of caloriesflag over 50% or friedok
Fiber12 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density740 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1308 mginformational over 1200 mgshown; does not change the tier
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Beet Harvest Bowl with Brown RiceLower fit
29 g protein · 740 cal · 96 g carbs · 27 g fat · 10 g fiber
watch: energy-dense, low protein
Show the math
Protein29 gstrong at 30 g or morebelow 30 g
Protein density3.9 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat32.8% of caloriesflag over 50% or friedok
Fiber10 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density740 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium856 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken Avocado Bowl with Brown RiceLower fit
21 g protein · 550 cal · 62 g carbs · 24 g fat · 8 g fiber
watch: energy-dense, low protein
Show the math
Protein21 gstrong at 30 g or morebelow 30 g
Protein density3.8 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat39.3% of caloriesflag over 50% or friedok
Fiber8 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density550 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1003 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Harvest Bowl with Brown RiceLower fit
30 g protein · 840 cal · 109 g carbs · 32 g fat · 11 g fiber
watch: energy-dense, low protein
Show the math
Protein30 gstrong at 30 g or morestrong
Protein density3.6 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat34.3% of caloriesflag over 50% or friedok
Fiber11 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density840 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1101 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Sweet Apple OrchardLower fit
13 g protein · 410 cal · 58 g carbs · 16 g fat · 11 g fiber
watch: energy-dense, low protein
Show the math
Protein13 gstrong at 30 g or morebelow 30 g
Protein density3.2 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat35.1% of caloriesflag over 50% or friedok
Fiber11 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density410 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium136 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Hummus Crunch WrapLower fit
20 g protein · 735 cal · 108 g carbs · 25 g fat · 17 g fiber
watch: energy-dense, low protein, 1501 mg sodium
Show the math
Protein20 gstrong at 30 g or morebelow 30 g
Protein density2.7 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat30.6% of caloriesflag over 50% or friedok
Fiber17 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density735 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1501 mginformational over 1200 mgshown; does not change the tier
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
The Chopt GreekLower fit
10 g protein · 395 cal · 33 g carbs · 21 g fat · 6 g fiber
watch: energy-dense, low protein
Show the math
Protein10 gstrong at 30 g or morebelow 30 g
Protein density2.5 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat47.8% of caloriesflag over 50% or friedok
Fiber6 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density395 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1070 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Numbers are for one published serving as Chopt serves it (1 salad, 1 bowl, 1 wrap, or 1 sandwich); craft-your-own components are 1 published portion; dressings are the 30 g salad portion. Gram weights are not published for salads, bowls, wraps, or sandwiches.. Tap "Show the math" on any pick to see exactly how its rating was calculated.
Grilled / Roasted Chicken BreastBest fit
25 g protein · 130 cal · 3 g fat · 305 mg sodium
25 g protein · lots of protein for the calories · lower fat
Show the math
Protein25 gstrong at 25 g or morestrong
Protein density19.2 g per 100 kcalstrong at 10+, weak under 6strong
Fat20.8% of caloriesflag over 37.5% or friedok
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density130 kcalflag if density under 6 and 300 kcal or moreok
Sodium305 mginformational over 800 mgok
Best fit. Strong protein (25 g or more) and strong density (10 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Cage-Free Egg WhitesGood fit
7 g protein · 30 cal · 0 g fat · 105 mg sodium
7 g protein · lots of protein for the calories · lower fat
Show the math
Protein7 gstrong at 25 g or morebelow 25 g
Protein density23.3 g per 100 kcalstrong at 10+, weak under 6strong
Fat0% of caloriesflag over 37.5% or friedok
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density30 kcalflag if density under 6 and 300 kcal or moreok
Sodium105 mginformational over 800 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Roasted TurkeyGood fit
23 g protein · 110 cal · 1.5 g fat · 380 mg sodium
23 g protein · lots of protein for the calories · lower fat
Show the math
Protein23 gstrong at 25 g or morebelow 25 g
Protein density20.9 g per 100 kcalstrong at 10+, weak under 6strong
Fat12.3% of caloriesflag over 37.5% or friedok
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density110 kcalflag if density under 6 and 300 kcal or moreok
Sodium380 mginformational over 800 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
ShrimpGood fit
15 g protein · 80 cal · 1 g fat · 610 mg sodium
15 g protein · lots of protein for the calories · lower fat
Show the math
Protein15 gstrong at 25 g or morebelow 25 g
Protein density18.8 g per 100 kcalstrong at 10+, weak under 6strong
Fat11.3% of caloriesflag over 37.5% or friedok
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density80 kcalflag if density under 6 and 300 kcal or moreok
Sodium610 mginformational over 800 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Braised Chicken TingaGood fit
15 g protein · 100 cal · 3 g fat · 310 mg sodium
15 g protein · lots of protein for the calories · lower fat
Show the math
Protein15 gstrong at 25 g or morebelow 25 g
Protein density15 g per 100 kcalstrong at 10+, weak under 6strong
Fat27% of caloriesflag over 37.5% or friedok
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density100 kcalflag if density under 6 and 300 kcal or moreok
Sodium310 mginformational over 800 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Panko Fried ChickenGood fit
23 g protein · 190 cal · 3.5 g fat · 250 mg sodium
23 g protein · lots of protein for the calories · lower fat
Show the math
Protein23 gstrong at 25 g or morebelow 25 g
Protein density12.1 g per 100 kcalstrong at 10+, weak under 6strong
Fat16.6% of caloriesflag over 37.5% or friedok
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density190 kcalflag if density under 6 and 300 kcal or moreok
Sodium250 mginformational over 800 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Seared SteakLower fit
19 g protein · 140 cal · 6 g fat · 410 mg sodium
watch: higher fat (38.6% of calories)
Show the math
Protein19 gstrong at 25 g or morebelow 25 g
Protein density13.6 g per 100 kcalstrong at 10+, weak under 6strong
Fat38.6% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density140 kcalflag if density under 6 and 300 kcal or moreok
Sodium410 mginformational over 800 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
All-Natural Smoked BaconLower fit
15 g protein · 125 cal · 8 g fat · 1100 mg sodium
watch: higher fat (57.6% of calories), 1100 mg sodium
Show the math
Protein15 gstrong at 25 g or morebelow 25 g
Protein density12 g per 100 kcalstrong at 10+, weak under 6strong
Fat57.6% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density125 kcalflag if density under 6 and 300 kcal or moreok
Sodium1100 mginformational over 800 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Warm Roasted Chicken (Thigh)Lower fit
15 g protein · 145 cal · 9 g fat · 305 mg sodium
watch: higher fat (55.9% of calories)
Show the math
Protein15 gstrong at 25 g or morebelow 25 g
Protein density10.3 g per 100 kcalstrong at 10+, weak under 6strong
Fat55.9% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density145 kcalflag if density under 6 and 300 kcal or moreok
Sodium305 mginformational over 800 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Norwegian SalmonLower fit
21 g protein · 220 cal · 14 g fat · 470 mg sodium
watch: higher fat (57.3% of calories)
Show the math
Protein21 gstrong at 25 g or morebelow 25 g
Protein density9.5 g per 100 kcalstrong at 10+, weak under 6moderate
Fat57.3% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density220 kcalflag if density under 6 and 300 kcal or moreok
Sodium470 mginformational over 800 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Roasted TofuLower fit
5 g protein · 60 cal · 5 g fat · 0 mg sodium
watch: higher fat (75% of calories)
Show the math
Protein5 gstrong at 25 g or morebelow 25 g
Protein density8.3 g per 100 kcalstrong at 10+, weak under 6moderate
Fat75% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density60 kcalflag if density under 6 and 300 kcal or moreok
Sodium0 mginformational over 800 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Cage-Free EggLower fit
9 g protein · 110 cal · 8 g fat · 90 mg sodium
watch: higher fat (65.5% of calories)
Show the math
Protein9 gstrong at 25 g or morebelow 25 g
Protein density8.2 g per 100 kcalstrong at 10+, weak under 6moderate
Fat65.5% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density110 kcalflag if density under 6 and 300 kcal or moreok
Sodium90 mginformational over 800 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Tuna SaladLower fit
31 g protein · 450 cal · 34 g fat · 870 mg sodium
watch: higher fat (68% of calories), 870 mg sodium
Show the math
Protein31 gstrong at 25 g or morestrong
Protein density6.9 g per 100 kcalstrong at 10+, weak under 6moderate
Fat68% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density450 kcalflag if density under 6 and 300 kcal or moreok
Sodium870 mginformational over 800 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Chickpea FalafelLower fit
6 g protein · 140 cal · 4.5 g fat · 510 mg sodium
6 g protein · 5 g fiber · lower fat
Show the math
Protein6 gstrong at 25 g or morebelow 25 g
Protein density4.3 g per 100 kcalstrong at 10+, weak under 6low density
Fat28.9% of caloriesflag over 37.5% or friedok
Fiber5 greward 5+, flag over 18rewarded
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density140 kcalflag if density under 6 and 300 kcal or moreok
Sodium510 mginformational over 800 mgok
Lower fit. Protein density is under 6 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
What's the highest-protein order at Chopt?
The Classic Cobb leads the signature salads at 60 g of protein for 600 calories, and the Chicken Caprese sandwich is close at 52 g. If you're building your own, the leanest add-on is grilled or roasted chicken breast at 25 g of protein for 130 calories, with roasted turkey right behind at 23 g for 110.
Do Chopt's salad calories include the dressing?
No. Chopt's panel states that salads and bowls do not include dressing in their nutrition, so you need to add it. A light dressing like Lemon Tahini or Mexican Goddess adds about 90 calories, Yogurt Dill just 20, while a creamy Mexican Caesar is 170 and straight Extra Virgin Olive Oil is 240, all at the 30 g salad portion. Wraps and sandwiches already include their sauce.
How do I keep it lower-carb or lower-calorie at Chopt?
Swap cauliflower rice for brown rice on any warm bowl. That takes the Chicken Tinga bowl from 680 calories and 77 g of carbs down to 515 and 45, and the Chicken Avocado bowl to just 385 calories. Skipping the wrap or bread and ordering a salad instead is the other big lever.
What's the leanest way to add protein at Chopt?
Grilled or roasted chicken breast is the best value at 25 g of protein for 130 calories and just 3 g of fat. Roasted turkey (23 g, 110 cal) and braised chicken tinga (15 g, 100 cal) are close, seared steak adds 19 g for 140, and shrimp gives 15 g for 80. Tofu (5 g) and falafel (6 g) are lighter on protein but keep it plant-based.
What should I go easy on at Chopt?
The dressing (which isn't in the salad number, so a creamy one or oil can add 150 to 240 calories), brown rice on the warm bowls, and the wraps and sandwiches, which push carbs to 55 to 108 g. Sodium is the other watch-out, with several items between 1,000 and 2,400 mg. Lean on a salad or a cauliflower-rice bowl with grilled chicken, turkey, or steak, and finish with a light dressing.
Cross-chain picks and head-to-heads, scored the same published way.
