How to order at Freshii on a GLP-1
Higher-protein, lower-friction picks from Freshii, built from their own published nutrition and Nishi's transparent GLP-1 scoring lens. Freshii is a genuinely health-forward salad and bowl chain, so the lever here is simple: add a lean protein to a greens base and keep the dressing light. The catch is that the signature bowls and burritos are carb-heavy and sodium runs high across the menu.
The moveStart from a salad or greens base, add a protein (Chicken is the lean one at 23 g for 110 calories; Steak and Marinated Tofu work too but run higher in fat), pick a lighter dressing like salsa fresca, spicy lemongrass, or balsamic, and go easy on the carb-heavy bowls and lunch burritos, which push 100 g or more of carbs.
Not affiliated with, sponsored by, or endorsed by Freshii. "Freshii" is a trademark of its owner, used here only to refer to the restaurant. Values as published by Freshii in their official North America Nutrition & Allergen Guide (2025, V2.2), per published serving. Four of the five proteins are published with gram weights (3 oz / 85 g, 3 pcs / 57 g; the two-egg portion has none); composed items are published without gram weights. This is a curated subset of the higher-protein and leaner signature items plus the add-on proteins; the full menu, bases, toppings, smoothies, soups, kids items, and dressings are not all built, and the bases/toppings carry no published macros (allergen flags only). Menus change; verify in the restaurant (updated 2025 (Freshii North America Nutrition & Allergen Guide, V2.2)).
The quick take
Freshii is one of the more GLP-1-friendly fast-casual chains to begin with, but the way to order still matters. The cleanest play is to build around an added protein, and Chicken is the lean one: 23 g of protein for 110 calories. Steak (15 g) and Marinated Tofu (12 g, vegan) also work but run higher in fat, and Falafel (5 g, vegan) and two Hard Boiled Eggs (13 g) round out the options. Among the composed signature items, the ones that score as a good fit are the Steak, Egg & Cheese breakfast burrito (34 g), the Cobb Wrap (33 g), the Kale Caesar Salad (29 g), and the Huevos breakfast bowl (20 g). The bigger watch-out is that most of the signature bowls and lunch burritos are carb-heavy: the Tex Mex (121 g), Oaxaca (119 g), Teriyaki Twiist (115 g), and Chipotle Cheddar (107 g) bowls all clear 100 g of carbs, so they read as low fit for the calories even when protein is decent. Sodium is high across most of the menu: the Spicy Buffalo Bowl is 1,930 mg, the Steak-Egg-Cheese burrito and Teriyaki Twiist Bowl about 1,710, and the Kale Caesar Salad 1,650, before you add Frank's Red Hot (1,050 mg a serving). Dressings swing hard too, from Olive Oil at 240 calories and Cilantro Lime at 160 down to Salsa Fresca, Spicy Lemongrass, and Lemon Juice at about 10. Pick a salad or a greens base, add Chicken, keep the dressing light, and watch the sodium.
Signature items, scored
Order one as-is. Scored for whole meals, a gentler bar than the single ingredients above, since a balanced meal is naturally less protein-dense and fat only counts against it once it tops half the calories. Best fit first; tap "Show the math" to see the exact rule on any card.
How we score.
Steak, Egg & Cheese BurritoGood fit
34 g protein · 580 cal · 50 g carbs · 29 g fat · 6 g fiber
watch: 1710 mg sodium
Show the math
Protein34 gstrong at 30 g or morestrong
Protein density5.9 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat45% of caloriesflag over 50% or friedok
Fiber6 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density580 kcalflag if density under 4 and 300 kcal or moreok
Sodium1710 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.
Huevos BowlGood fit
20 g protein · 430 cal · 40 g carbs · 23 g fat · 7 g fiber
20 g protein · 7 g fiber · lower fat
Show the math
Protein20 gstrong at 30 g or morebelow 30 g
Protein density4.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat48.1% 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
Sodium970 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.
Cobb WrapGood fit
33 g protein · 710 cal · 62 g carbs · 38 g fat · 11 g fiber
33 g protein · 11 g fiber · lower fat
Show the math
Protein33 gstrong at 30 g or morestrong
Protein density4.6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat48.2% of caloriesflag over 50% or friedok
Fiber11 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density710 kcalflag if density under 4 and 300 kcal or moreok
Sodium1160 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.
Kale Caesar SaladGood fit
29 g protein · 680 cal · 78 g carbs · 31 g fat · 13 g fiber
watch: 1650 mg sodium
Show the math
Protein29 gstrong at 30 g or morebelow 30 g
Protein density4.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat41% of caloriesflag over 50% or friedok
Fiber13 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
Sodium1650 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.
Green Eggs & Kale BowlLower fit
15 g protein · 270 cal · 17 g carbs · 16 g fat · 1 g fiber
watch: higher fat (53.3% of calories)
Show the math
Protein15 gstrong at 30 g or morebelow 30 g
Protein density5.6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat53.3% of caloriesflag over 50% or friedflagged
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density270 kcalflag if density under 4 and 300 kcal or moreok
Sodium790 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.
Cobb SaladLower fit
21 g protein · 430 cal · 21 g carbs · 30 g fat · 6 g fiber
watch: higher fat (62.8% of calories)
Show the math
Protein21 gstrong at 30 g or morebelow 30 g
Protein density4.9 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat62.8% of caloriesflag over 50% or friedflagged
Fiber6 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
Sodium700 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.
Kale Caesar WrapLower fit
27 g protein · 720 cal · 76 g carbs · 34 g fat · 15 g fiber
watch: energy-dense, low protein, 1230 mg sodium
Show the math
Protein27 gstrong at 30 g or morebelow 30 g
Protein density3.8 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat42.5% of caloriesflag over 50% or friedok
Fiber15 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density720 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1230 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.
Spiicy Buffalo BowlLower fit
14 g protein · 450 cal · 68 g carbs · 15 g fat · 6 g fiber
watch: energy-dense, low protein, 1930 mg sodium
Show the math
Protein14 gstrong at 30 g or morebelow 30 g
Protein density3.1 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat30% of caloriesflag over 50% or friedok
Fiber6 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 moreflagged
Sodium1930 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.
Oaxaca BowlLower fit
20 g protein · 660 cal · 119 g carbs · 14 g fat · 15 g fiber
watch: energy-dense, low protein
Show the math
Protein20 gstrong at 30 g or morebelow 30 g
Protein density3 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat19.1% of caloriesflag over 50% or friedok
Fiber15 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density660 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium970 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.
Tex Mex BurritoLower fit
25 g protein · 820 cal · 110 g carbs · 35 g fat · 17 g fiber
watch: energy-dense, low protein, 1430 mg sodium
Show the math
Protein25 gstrong at 30 g or morebelow 30 g
Protein density3 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat38.4% of caloriesflag over 50% or friedok
Fiber17 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density820 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1430 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.
Mezze Deliight BowlLower fit
19 g protein · 660 cal · 88 g carbs · 29 g fat · 12 g fiber
watch: energy-dense, low protein, 1280 mg sodium
Show the math
Protein19 gstrong at 30 g or morebelow 30 g
Protein density2.9 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat39.5% of caloriesflag over 50% or friedok
Fiber12 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density660 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1280 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.
Tex Mex BowlLower fit
23 g protein · 810 cal · 121 g carbs · 29 g fat · 13 g fiber
watch: energy-dense, low protein, 1260 mg sodium
Show the math
Protein23 gstrong at 30 g or morebelow 30 g
Protein density2.8 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat32.2% of caloriesflag over 50% or friedok
Fiber13 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density810 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1260 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.
Teriyaki Twiist BowlLower fit
15 g protein · 590 cal · 115 g carbs · 9 g fat · 8 g fiber
watch: energy-dense, low protein, 1710 mg sodium
Show the math
Protein15 gstrong at 30 g or morebelow 30 g
Protein density2.5 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat13.7% of caloriesflag over 50% or friedok
Fiber8 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density590 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1710 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.
Chiipotle Cheddar BowlLower fit
17 g protein · 730 cal · 107 g carbs · 26 g fat · 7 g fiber
watch: energy-dense, low protein
Show the math
Protein17 gstrong at 30 g or morebelow 30 g
Protein density2.3 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat32.1% of caloriesflag over 50% or friedok
Fiber7 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density730 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.
Best proteins to build around
Numbers are for one composed item as Freshii publishes it (dressing/sauce included where the guide notes it), and the published add-on protein portion (3 oz / 85 g, or 3 pcs / 57 g). Gram weights are not published for composed items, so their portion_grams is null.. Tap "Show the math" on any pick to see exactly how its rating was calculated.
ChickenGood fit
23 g protein · 110 cal · 1.5 g fat · 350 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
Sodium350 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.
SteakLower fit
15 g protein · 130 cal · 6 g fat · 570 mg sodium
watch: higher fat (41.5% of calories)
Show the math
Protein15 gstrong at 25 g or morebelow 25 g
Protein density11.5 g per 100 kcalstrong at 10+, weak under 6strong
Fat41.5% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density130 kcalflag if density under 6 and 300 kcal or moreok
Sodium570 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.
Marinated TofuLower fit
12 g protein · 130 cal · 8 g fat · 85 mg sodium
watch: higher fat (55.4% of calories)
Show the math
Protein12 gstrong at 25 g or morebelow 25 g
Protein density9.2 g per 100 kcalstrong at 10+, weak under 6moderate
Fat55.4% of caloriesflag over 37.5% or friedflagged
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
Sodium85 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.
Hard Boiled Eggs (2)Lower fit
13 g protein · 160 cal · 11 g fat · 125 mg sodium
watch: higher fat (61.9% of calories)
Show the math
Protein13 gstrong at 25 g or morebelow 25 g
Protein density8.1 g per 100 kcalstrong at 10+, weak under 6moderate
Fat61.9% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density160 kcalflag if density under 6 and 300 kcal or moreok
Sodium125 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.
Falafel BallsLower fit
5 g protein · 160 cal · 8 g fat · 390 mg sodium
watch: higher fat (45% of calories)
Show the math
Protein5 gstrong at 25 g or morebelow 25 g
Protein density3.1 g per 100 kcalstrong at 10+, weak under 6low density
Fat45% of caloriesflag over 37.5% or friedflagged
Fiber4 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density160 kcalflag if density under 6 and 300 kcal or moreok
Sodium390 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.
Go easy on
- Sodium, it's high across the whole menu before you add anything: the Spicy Buffalo Bowl is 1,930 mg, the Steak-Egg-Cheese burrito and Teriyaki Twiist Bowl about 1,710, the Kale Caesar Salad 1,650, and the Mezze and Tex Mex bowls over 1,250. Frank's Red Hot adds 1,050 mg a serving, so go easy on it and on extra sauces.
- The carb-heavy bowls and lunch burritos, the Tex Mex (121 g), Oaxaca (119 g), Teriyaki Twiist (115 g), and Chipotle Cheddar (107 g) bowls, and the lunch burritos, all clear 100 g of carbs. A salad or a greens base with an added protein keeps carbs far lower.
- Calorie-dense dressings, Olive Oil is 240 calories, Cilantro Lime 160, Thai Sesame 150, and Greek 140 for a single dressing. Salsa Fresca, Spicy Lemongrass, and Lemon Juice are about 10, and Balsamic Vinaigrette 110, so a lighter dressing is an easy save.
Common questions
What's the best GLP-1 order at Freshii?
Build around an added protein on a greens base. Chicken is the lean one, at 23 g of protein for 110 calories; Steak (15 g) and Marinated Tofu (12 g, vegan) also work but run higher in fat. A salad or greens bowl with an added protein and a light dressing is the cleanest order. Among the composed signature items, the ones that score as a good fit are the Steak, Egg & Cheese breakfast burrito (34 g of protein), the Cobb Wrap (33 g), the Kale Caesar Salad (29 g), and the Huevos breakfast bowl (20 g). Keep the dressing light and the sodium in check.
Which added proteins pack the most protein at Freshii?
Chicken is the standout: 23 g of protein for just 110 calories and only 1 g of carbs. Two Hard Boiled Eggs are 13 g, Steak 15 g, Marinated Tofu 12 g (vegan), and Falafel 5 g (vegan). Adding Chicken to a salad or greens bowl is the simplest way to turn a Freshii order into a protein-forward meal.
What are the vegetarian and vegan options at Freshii?
Marinated Tofu (12 g of protein, 130 calories) and Falafel (5 g) are both plant-based, so a greens or quinoa base with tofu or falafel and a dressing with no dairy or egg flagged (balsamic, salsa fresca, or spicy lemongrass) is a solid plant-based order. For vegetarian, two Hard Boiled Eggs add 13 g of protein. The composed bowls vary, so check what's in them, but the build-your-own route keeps the vegan and vegetarian paths simple.
What should I go easy on at Freshii?
Three things: sodium, which is high across most of the menu (the Spicy Buffalo Bowl is 1,930 mg and several others clear 1,600); the carb-heavy bowls and lunch burritos, which carry 100 g or more of carbs; and the richer dressings (Olive Oil 240 calories, Cilantro Lime 160) when a lighter one is about 10. A salad or greens base with an added protein and a light dressing sidesteps all three.
Why you can trust this
- Where the numbers come from. Freshii official North America Nutrition & Allergen Guide (PDF), last verified 2026-10-13. We publish only values the restaurant itself publishes.
- How each score is calculated. Deterministic rules published in full in our methodology (v1.1), with one published bar for single ingredients and one for whole meals. Every row above lists the exact factors behind its label.
- What the score does and does not consider. See the limitations. It scores one item, not your whole day, and it is not medical advice.
- How to challenge or correct it. Tell us if a value is stale or a call looks wrong. Corrections are recorded in the methodology version history.
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