54 of 79 food orders · Updated
Chopt orders under 500 calories
54 Chopt orders come in under 500 calories. Here they are, most protein first.
Chopt under 500 calories
Every Chopt order at or under 500 calories, most protein first.
| Item | Section | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| KALE CAESAR with grilled chicken | Sandwiches & Wraps | 430 | 39 g | 27 g | 16 g |
| MEXICAN CAESAR with grilled chicken | Sandwiches & Wraps | 395 | 36 g | 25 g | 18 g |
| SOUTHWEST STEAK | Sandwiches & Wraps | 445 | 32 g | 54 g | 12 g |
| TUNA SALAD | — | 450 | 31 g | 2 g | 34 g |
| SALMON AVOCADO BOWL cauliflower rice | Sandwiches & Wraps | 460 | 27 g | 30 g | 26 g |
| GRILLED CHICKEN/ROASTED CHICKEN BREAST* | — | 130 | 25 g | 0 g | 3 g |
| PANKO FRIED CHICKEN | — | 190 | 23 g | 15 g | 4 g |
| SANTA FE | Sandwiches & Wraps | 450 | 22 g | 30 g | 30 g |
| NORWEGIAN SALMON | — | 220 | 21 g | 0 g | 14 g |
| CHICKEN AVOCADO BOWL* cauliflower rice | Sandwiches & Wraps | 385 | 21 g | 31 g | 21 g |
| SHRIMP SPRING ROLL | Sandwiches & Wraps | 260 | 18 g | 16 g | 2 g |
| PEPPERJACK | — | 250 | 16 g | 2 g | 20 g |
| SHRIMP | — | 80 | 15 g | 1 g | 1 g |
| BRAISED CHICKEN TINGA | — | 100 | 15 g | 3 g | 3 g |
| ALL-NATURAL SMOKED BACON | — | 125 | 15 g | 0 g | 8 g |
| WARM ROASTED CHICKEN/ROASTED CHICKEN THIGH* | — | 145 | 15 g | 1 g | 9 g |
| PROTEIN WRAP* | Sandwiches & Wraps | 170 | 15 g | 36 g | 11 g |
| KALE CAESAR | Sandwiches & Wraps | 300 | 15 g | 27 g | 14 g |
| SWEET APPLE ORCHARD | Sandwiches & Wraps | 410 | 13 g | 58 g | 16 g |
| MEXICAN CAESAR | Sandwiches & Wraps | 265 | 11 g | 25 g | 15 g |
| ORWASHERS CIABATTA 1 roll | — | 260 | 10 g | 47 g | 4 g |
| THE CHOPT GREEK | Sandwiches & Wraps | 395 | 10 g | 33 g | 21 g |
| CAGE-FREE EGG | — | 110 | 9 g | 1 g | 8 g |
| SPICY CHICKEN SOUP 1 soup | Sides | 130 | 9 g | 12 g | 6 g |
| MISSION HEARTY GRAINS WHOLE WHEAT TORTILLA | Sandwiches & Wraps | 290 | 9 g | 50 g | 6 g |
| AGED PARMESAN | — | 120 | 8 g | 4 g | 8 g |
| EDAMAME | — | 60 | 6 g | 4 g | 3 g |
| CHOPT BLEND | — | 70 | 6 g | 13 g | 2 g |
| KALE | — | 90 | 6 g | 12 g | 0 g |
| PARMESAN CRISPS | — | 90 | 6 g | 4 g | 5 g |
| BLUE CHEESE | — | 100 | 6 g | 1 g | 8 g |
| COTIJA CHEESE | — | 100 | 6 g | 1 g | 9 g |
| GOAT CHEESE | — | 115 | 6 g | 4 g | 8 g |
| CHICKPEA FALAFEL | — | 140 | 6 g | 20 g | 5 g |
| ROASTED TOFU | — | 60 | 5 g | 1 g | 5 g |
| BLACK BEANS | — | 70 | 5 g | 14 g | 0 g |
| BROWN RICE | — | 240 | 5 g | 48 g | 2 g |
| CABBAGE & CILANTRO BLEND | — | 70 | 4 g | 17 g | 0 g |
| FETA | — | 70 | 4 g | 1 g | 6 g |
| CREAMY TOMATO SOUP 1 soup | Sides | 270 | 4 g | 16 g | 19 g |
| ROASTED ALMONDS | — | 80 | 3 g | 3 g | 7 g |
| BACON CABBAGE SLAW | — | 100 | 3 g | 5 g | 7 g |
| PITA CHIPS | — | 130 | 3 g | 19 g | 5 g |
| HUMMUS | — | 150 | 3 g | 8 g | 12 g |
| ROASTED BROCCOLI | — | 70 | 2 g | 7 g | 4 g |
| CRISPY WONTONS | — | 70 | 2 g | 8 g | 4 g |
| TORTILLA CHIPS | — | 110 | 2 g | 14 g | 5 g |
| ARTISAN CROUTONS | — | 110 | 2 g | 13 g | 5 g |
| ROASTED SWEET POTATOES | — | 130 | 2 g | 20 g | 5 g |
| PESTO | — | 65 | 1 g | 1 g | 7 g |
| AVOCADO HALF | — | 80 | 1 g | 5 g | 8 g |
| SIMPLI OLIVES | — | 90 | 0 g | 2 g | 9 g |
| DRIED CRANBERRIES | — | 130 | 0 g | 35 g | 0 g |
| LEMON AIOLI 30g | — | 170 | 0 g | 2 g | 17 g |
The full Chopt menu with calories · Under 500 calories at every chain
The same figures, matched to the calories left in a day.
Cindar keeps a running daily calorie budget from logged meals and from activity read through Apple Health or Health Connect, then shows which nearby restaurants and orders still fit — Chopt included. Meals log by photo, receipt or a line of text. Free on iPhone and Android.
About this data
Nutrition figures are those published by Chopt for its standard menu items, as compiled in the Cindar restaurant database.
Data version 2026.05.1+ms2022-r5+official-1627oyq+c1+s3, retrieved October 23, 2026. Recipes, portion sizes and regional menus change; the restaurant's own current publication controls where the two differ. Figures are provided for general information and are not medical or dietary advice.
Chopt and related marks are trademarks of their respective owners. Cindar and Hestia Studios are not affiliated with, sponsored by or endorsed by Chopt; the name appears here only to identify the restaurant these figures describe.
Corrections and removal requests: support@hestia.fit.