🥗 Salads & Bowls · 146 menu items

Chopt calories and nutrition

Large restaurant chains in the United States are required to publish calorie counts and nutrition figures for their standard menu items. This page gathers the published figures for 146 items on the Chopt menu in one place: calories, protein, carbohydrates and fat, with fiber and sodium where the chain reports them. Every table is sorted so the lightest options surface first.

The lightest order listed is the EDAMAME at 60 calories. The strongest protein-to-calorie ratio belongs to the PANKO FRIED CHICKEN: 23 g of protein in 190 calories. 54 of the 79 food orders on the Chopt menu (drinks and add-ons aside) come in under 500 calories.

Menu items listed

146

Lightest order

60 cal

EDAMAME

Under 500 calories

of 79 food orders

Most protein per calorie

12.1 g

per 100 cal · PANKO FRIED CHICKEN

Lowest-calorie orders at Chopt

The eight lightest food orders on the Chopt menu, with the macronutrients behind each figure.

Item	Section	Calories	Protein	Carbs	Fat
EDAMAME	—	60	6 g	4 g	3 g
ROASTED TOFU	—	60	5 g	1 g	5 g
PESTO	—	65	1 g	1 g	7 g
CHOPT BLEND	—	70	6 g	13 g	2 g
BLACK BEANS	—	70	5 g	14 g	0 g
CABBAGE & CILANTRO BLEND	—	70	4 g	17 g	0 g
FETA	—	70	4 g	1 g	6 g
ROASTED BROCCOLI	—	70	2 g	7 g	4 g

Most protein per calorie at Chopt

Grams of protein per 100 calories, among food orders of 150 calories or more. A high ratio means more of each calorie goes to protein.

Item	Calories	Protein	Protein / 100 cal
PANKO FRIED CHICKEN	190	23 g	12.1 g
CLASSIC COBB	600	60 g	10 g
NORWEGIAN SALMON	220	21 g	9.5 g
KALE CAESAR with grilled chicken	430	39 g	9.1 g
MEXICAN CAESAR with grilled chicken	395	36 g	9.1 g
PROTEIN WRAP*	170	15 g	8.8 g
CHICKEN CLUB WRAP	650	52 g	8 g
TURKEY CLUB WRAP*	635	50 g	7.9 g

Leading pick: PANKO FRIED CHICKEN, 23 g protein in 190 cal.

What fits a calorie budget

How many food orders at Chopt fit under three common ceilings, drinks and add-ons aside.

Under 300 calories

food orders

Under 500 calories

food orders

Under 700 calories

food orders

Cindar runs the same count against a personal budget that moves through the day: what fits at noon after a light breakfast is not what fits at eight after a large lunch.

Dietary options at Chopt

Items the Chopt menu data flags for common dietary patterns. Preparation and cross-contact vary by location; the restaurant confirms specifics.

Vegetarian · 1 item

Every Chopt item in the database, by section, lightest first.

Sandwiches & Wraps31 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
PROTEIN WRAP*	170	15 g	36 g	11 g	33 g	640 mg
SHRIMP SPRING ROLL	260	18 g	16 g	2 g	7 g	675 mg
MEXICAN CAESAR	265	11 g	25 g	15 g	8 g	475 mg
MISSION HEARTY GRAINS WHOLE WHEAT TORTILLA	290	9 g	50 g	6 g	5 g	510 mg
KALE CAESAR	300	15 g	27 g	14 g	7 g	685 mg
CHICKEN AVOCADO BOWL* cauliflower rice	385	21 g	31 g	21 g	9 g	613 mg
THE CHOPT GREEK	395	10 g	33 g	21 g	6 g	1,070 mg
MEXICAN CAESAR with grilled chicken	395	36 g	25 g	18 g	8 g	780 mg
SWEET APPLE ORCHARD	410	13 g	58 g	16 g	11 g	136 mg
KALE CAESAR with grilled chicken	430	39 g	27 g	16 g	7 g	990 mg
SOUTHWEST STEAK	445	32 g	54 g	12 g	15 g	685 mg
SANTA FE	450	22 g	30 g	30 g	12 g	403 mg
SALMON AVOCADO BOWL cauliflower rice	460	27 g	30 g	26 g	9 g	778 mg
CHICKEN TINGA with cauliflower rice	515	33 g	45 g	25 g	15 g	798 mg
MEDITERRANEAN HUMMUS with cauliflower rice	535	29 g	40 g	29 g	8 g	1,257 mg
CHICKEN AVOCADO BOWL* brown rice	550	21 g	62 g	24 g	8 g	1,003 mg
CRISPY CHICKEN RANCH	575	44 g	45 g	25 g	8 g	915 mg
BEET HARVEST BOWL* with cauliflower rice	575	29 g	64 g	24 g	11 g	467 mg
CLASSIC COBB	600	60 g	17 g	35 g	10 g	1,838 mg
SALMON AVOCADO BOWL brown rice	625	27 g	62 g	29 g	8 g	1,168 mg
TURKEY CLUB WRAP*	635	50 g	59 g	23 g	10 g	2,000 mg
TURKEY PESTO WRAP*	640	43 g	57 g	26 g	6 g	1,172 mg
CHICKEN CLUB WRAP	650	52 g	61 g	24 g	12 g	1,932 mg
HARVEST with cauliflower rice	675	30 g	77 g	29 g	12 g	712 mg
CHICKEN TINGA with brown rice	680	33 g	77 g	28 g	14 g	1,188 mg
MEDITERRANEAN HUMMUS with brown rice	700	29 g	72 g	32 g	7 g	1,646 mg
HUMMUS CRUNCH WRAP	735	20 g	108 g	25 g	17 g	1,501 mg
CHICKEN AVOCADO WRAP*	740	29 g	94 g	28 g	12 g	1,308 mg
BEET HARVEST BOWL* with brown rice	740	29 g	96 g	27 g	10 g	856 mg
SALMON AVOCADO WRAP	815	35 g	93 g	33 g	12 g	1,473 mg
HARVEST with brown rice	840	30 g	109 g	32 g	11 g	1,101 mg

Sides2 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
SPICY CHICKEN SOUP 1 soup	130	9 g	12 g	6 g	3 g	1,030 mg
CREAMY TOMATO SOUP 1 soup	270	4 g	16 g	19 g	0 g	870 mg

Drinks8 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
SEA SALT CARAMEL	65	0 g	7 g	3 g	0 g	62 mg
STRAWBERRY SQUEEZE CHILLER	70	0 g	18 g	0 g	1 g	0 mg
BLUEBERRY COCONUT CHILLER	70	0 g	19 g	0 g	0 g	5 mg
JALAPEÑO CUCUMBER LIMEADE	80	0 g	20 g	0 g	0 g	10 mg
ROASTED TURKEY*	110	23 g	0 g	2 g	0 g	380 mg
BROWNIE	160	2 g	21 g	9 g	1 g	45 mg
OATMEAL RAISIN COOKIE	160	3 g	25 g	6 g	1 g	125 mg
CHOCOLATE CHIP COOKIE	180	2 g	25 g	8 g	1 g	140 mg

Extras38 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
FRESH SQUEEZED LEMON 30g	5	0 g	2 g	0 g	0 g	0 mg
YOGURT DILL 22g	15	2 g	1 g	1 g	0 g	473 mg
YOGURT DILL 30g	20	2 g	1 g	1 g	0 g	630 mg
BALSAMIC VINEGAR 30g	25	0 g	5 g	0 g	0 g	5 mg
HONEY DIJON 22g	30	1 g	3 g	2 g	0 g	158 mg
HONEY DIJON 30g	40	1 g	4 g	2 g	0 g	210 mg
CARROT MISO 22g	52	1 g	3 g	4 g	0 g	213 mg
MEXICAN GODDESS 22g	68	0 g	2 g	7 g	1 g	23 mg
LEMON TAHINI 22g	68	2 g	2 g	6 g	0 g	143 mg
MISO CARROT 30g	70	1 g	4 g	6 g	0 g	320 mg
MEXICAN GODDESS 30g	90	0 g	2 g	9 g	1 g	30 mg
LEMON TAHINI 30g	90	2 g	3 g	8 g	0 g	190 mg
CREAMY SESAME 22g	90	0 g	2 g	9 g	0 g	240 mg
CHOPT VINAIGRETTE 22g	98	0 g	1 g	11 g	0 g	263 mg
SWEET & SMOKY CHIPOTLE VINAIGRETTE 22g	98	0 g	3 g	9 g	0 g	165 mg
CHIPOTLE RANCH 22g	100	0 g	2 g	10 g	0 g	150 mg
BALSAMIC VINAIGRETTE 22g	105	0 g	2 g	11 g	0 g	120 mg
WHITE BALSAMIC VINAIGRETTE 22g	105	0 g	2 g	11 g	0 g	150 mg
BUTTERMILK RANCH 22g	105	1 g	2 g	11 g	0 g	135 mg
FIERY FETA 22g	105	1 g	1 g	11 g	0 g	165 mg
CREAMY CAESAR 22g	113	1 g	1 g	11 g	0 g	158 mg
CREAMY SESAME 30g	120	0 g	3 g	12 g	0 g	320 mg
MEXICAN CAESAR 22g	128	1 g	1 g	14 g	0 g	150 mg
CHOPT VINAIGRETTE 30g	130	0 g	1 g	15 g	0 g	350 mg
SWEET & SMOKY CHIPOTLE VINAIGRETTE 30g	130	0 g	4 g	12 g	0 g	220 mg
CHIPOTLE RANCH 30g	135	1 g	3 g	13 g	0 g	200 mg
BALSAMIC VINAIGRETTE 30g	140	0 g	3 g	14 g	0 g	160 mg
WHITE BALSAMIC VINAIGRETTE 30g	140	0 g	2 g	14 g	0 g	200 mg
BUTTERMILK RANCH 30g	140	1 g	2 g	14 g	0 g	180 mg
FIERY FETA 30g	140	1 g	1 g	15 g	0 g	220 mg
CREAMY CAESAR 30g	150	1 g	1 g	15 g	0 g	210 mg
SMOKY BACON RUSSIAN 22g	158	2 g	2 g	8 g	0 g	338 mg
MEXICAN CAESAR 30g	170	1 g	1 g	18 g	0 g	200 mg
SMOKY BACON RUSSIAN 30g	210	2 g	3 g	11 g	0 g	450 mg
EXTRA VIRGIN OLIVE OIL 30g	240	0 g	0 g	27 g	0 g	0 mg
EXTRA VIRGIN OLIVE OIL & LEMON JUICE 60g	245	0 g	2 g	27 g	0 g	0 mg
EXTRA VIRGIN OLIVE OIL & RED WINE VINEGAR 60g	245	0 g	0 g	27 g	0 g	0 mg
EXTRA VIRGIN OLIVE OIL & BALSAMIC VINEGAR 60g	265	0 g	5 g	27 g	0 g	5 mg

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
SCALLIONS	5	0 g	1 g	0 g	0 g	0 mg
CELERY	5	0 g	1 g	0 g	1 g	35 mg
GRAPE TOMATOES	10	1 g	2 g	0 g	1 g	0 mg
JALAPEÑO PEPPERS	10	0 g	2 g	0 g	1 g	0 mg
RED BELL PEPPERS	10	0 g	3 g	0 g	1 g	1 mg
ENGLISH CUCUMBER	10	0 g	2 g	0 g	0 g	0 mg
SPICY PICKLED PEPPERS	15	0 g	3 g	0 g	0 g	460 mg
PICKLED RED ONIONS	15	0 g	3 g	0 g	0 g	230 mg
CARROTS	20	0 g	5 g	0 g	1 g	35 mg
CRISPY SHALLOTS	20	0 g	3 g	1 g	1 g	0 mg
SPINACH	25	3 g	4 g	0 g	3 g	84 mg
SEASONAL APPLES	25	0 g	7 g	0 g	1 g	0 mg
ARUGULA	30	6 g	6 g	0 g	0 g	60 mg
PURPLE BEETS	30	1 g	7 g	0 g	2 g	25 mg
CAGE-FREE EGG WHITES	30	7 g	1 g	0 g	0 g	105 mg
KALE JALAPEÑO SLAW	40	1 g	2 g	3 g	1 g	69 mg
CAULIFLOWER RICE	40	3 g	7 g	1 g	4 g	25 mg
CHICKPEAS	40	2 g	7 g	1 g	2 g	60 mg
ROMAINE	45	3 g	8 g	1 g	5 g	20 mg
CORN	45	1 g	10 g	0 g	1 g	0 mg
MAMA LIL'S SPICY PEPPERS	50	1 g	6 g	4 g	1 g	190 mg
EDAMAME	60	6 g	4 g	3 g	3 g	0 mg
ROASTED TOFU	60	5 g	1 g	5 g	0 g	0 mg
PESTO	65	1 g	1 g	7 g	0 g	53 mg
CHOPT BLEND	70	6 g	13 g	2 g	6 g	95 mg
CABBAGE & CILANTRO BLEND	70	4 g	17 g	0 g	7 g	70 mg
ROASTED BROCCOLI	70	2 g	7 g	4 g	3 g	530 mg
FETA	70	4 g	1 g	6 g	0 g	260 mg
BLACK BEANS	70	5 g	14 g	0 g	5 g	0 mg
CRISPY WONTONS	70	2 g	8 g	4 g	0 g	10 mg
ROASTED ALMONDS	80	3 g	3 g	7 g	2 g	0 mg
SHRIMP	80	15 g	1 g	1 g	0 g	610 mg
AVOCADO HALF	80	1 g	5 g	8 g	4 g	3 mg
KALE	90	6 g	12 g	0 g	6 g	60 mg
SIMPLI OLIVES	90	0 g	2 g	9 g	2 g	480 mg
PARMESAN CRISPS	90	6 g	4 g	5 g	1 g	150 mg
BACON CABBAGE SLAW	100	3 g	5 g	7 g	1 g	390 mg
BLUE CHEESE	100	6 g	1 g	8 g	0 g	320 mg
COTIJA CHEESE	100	6 g	1 g	9 g	0 g	400 mg
BRAISED CHICKEN TINGA	100	15 g	3 g	3 g	0 g	310 mg
CAGE-FREE EGG	110	9 g	1 g	8 g	0 g	90 mg
TORTILLA CHIPS	110	2 g	14 g	5 g	2 g	55 mg
ARTISAN CROUTONS	110	2 g	13 g	5 g	1 g	135 mg
GOAT CHEESE	115	6 g	4 g	8 g	0 g	106 mg
AGED PARMESAN	120	8 g	4 g	8 g	0 g	510 mg
ALL-NATURAL SMOKED BACON	125	15 g	0 g	8 g	0 g	1,100 mg
ROASTED SWEET POTATOES	130	2 g	20 g	5 g	3 g	270 mg
DRIED CRANBERRIES	130	0 g	35 g	0 g	2 g	0 mg
PITA CHIPS	130	3 g	19 g	5 g	1 g	270 mg
GRILLED CHICKEN/ROASTED CHICKEN BREAST*	130	25 g	0 g	3 g	0 g	305 mg
CHICKPEA FALAFEL	140	6 g	20 g	5 g	5 g	510 mg
WARM ROASTED CHICKEN/ROASTED CHICKEN THIGH*	145	15 g	1 g	9 g	0 g	305 mg
HUMMUS	150	3 g	8 g	12 g	2 g	208 mg
LEMON AIOLI 30g	170	0 g	2 g	17 g	0 g	275 mg
PANKO FRIED CHICKEN	190	23 g	15 g	4 g	0 g	250 mg
NORWEGIAN SALMON	220	21 g	0 g	14 g	0 g	470 mg
BROWN RICE	240	5 g	48 g	2 g	3 g	900 mg
PEPPERJACK	250	16 g	2 g	20 g	0 g	380 mg
ORWASHERS CIABATTA 1 roll	260	10 g	47 g	4 g	4 g	680 mg
TUNA SALAD	450	31 g	2 g	34 g	0 g	870 mg
TURKEY CLUB 1 sandwich	620	38 g	57 g	22 g	7 g	1,676 mg
CHICKEN CLUB 1 sandwich	640	40 g	57 g	24 g	7 g	1,601 mg
CAPRESE ( VEGETARIAN ) 1 sandwich	665	27 g	56 g	37 g	5 g	1,149 mg
CHIPOTLE TURKEY 1 sandwich	785	50 g	55 g	41 g	7 g	1,648 mg
CHICKEN CAPRESE 1 sandwich	795	52 g	56 g	40 g	5 g	1,454 mg
CHIPOTLE CHICKEN 1 sandwich	805	52 g	55 g	42 g	7 g	1,573 mg
SPICY AVOTUNA 1 sandwich	990	56 g	57 g	60 g	6 g	2,376 mg

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.

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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 September 6, 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.

Chopt calories and nutrition

Lowest-calorie orders at Chopt

Most protein per calorie at Chopt

What fits a calorie budget

Dietary options at Chopt

Full Chopt menu with calories

Sandwiches & Wraps31 items

Sides2 items

Drinks8 items

Extras38 items

Other Menu Items67 items

The same figures, matched to the calories left in a day.

About this data

Lowest-calorie orders at Chopt

Most protein per calorie at Chopt

What fits a calorie budget

Dietary options at Chopt

Full Chopt menu with calories

Sandwiches & Wraps31 items

Sides2 items

Drinks8 items

Extras38 items

Other Menu Items67 items

The same figures, matched to the calories left in a day.

More salads & bowls

About this data