Sweetgreen Macros: The Macro-Counting Client's Order Guide
Sweetgreen looks lean by default, but a "healthy" bowl can quietly hit 900+ calories once wild rice, avocado, and Green Goddess Ranch stack up. Here's the map.
Coaches: Sweetgreen is the "I'm being healthy" spot that quietly wrecks a cut. With MacroFuel, clients ask Max what fits their remaining macros before they hit submit.
Macros based on Sweetgreen's published nutrition information. Approximate — portions vary. Always check current nutrition info if it matters for the plan.
Sweetgreen Signature Bowl Macros
| Item | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Harvest Bowl (with chicken) | 705 | 31g | 76g | 31g |
| Guacamole Greens (with chicken) | 545 | 32g | 32g | 32g |
| Kale Caesar (with chicken) | 470 | 34g | 24g | 28g |
| Chicken Pesto Parm | 615 | 34g | 55g | 30g |
| Shroomami (with tofu) | 620 | 25g | 78g | 26g |
| Miso Bowl (with chicken) | 690 | 32g | 82g | 24g |
| Spicy Cashew Crunch (with chicken) | 690 | 33g | 70g | 32g |
| Fish Taco (with blackened salmon) | 655 | 34g | 52g | 33g |
- Harvest Bowl (with chicken)Cal705Protein31gCarbs76gFat31g
- Guacamole Greens (with chicken)Cal545Protein32gCarbs32gFat32g
- Kale Caesar (with chicken)Cal470Protein34gCarbs24gFat28g
- Chicken Pesto ParmCal615Protein34gCarbs55gFat30g
- Shroomami (with tofu)Cal620Protein25gCarbs78gFat26g
- Miso Bowl (with chicken)Cal690Protein32gCarbs82gFat24g
- Spicy Cashew Crunch (with chicken)Cal690Protein33gCarbs70gFat32g
- Fish Taco (with blackened salmon)Cal655Protein34gCarbs52gFat33g
Signature bowls run 470–705 calories. Adding avocado, extra dressing, or a second protein can push totals past 900.
Sweetgreen Protein Add-On Macros
| Item | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Blackened Chicken (add-on) | 230 | 30g | 2g | 12g |
| Roasted Steelhead (add-on) | 220 | 21g | 0g | 15g |
| Blackened Salmon (add-on) | 230 | 25g | 0g | 14g |
| Tofu (add-on) | 190 | 15g | 4g | 13g |
| Falafel (add-on) | 280 | 10g | 25g | 15g |
| Double Blackened Chicken | 460 | 60g | 4g | 24g |
- Blackened Chicken (add-on)Cal230Protein30gCarbs2gFat12g
- Roasted Steelhead (add-on)Cal220Protein21gCarbs0gFat15g
- Blackened Salmon (add-on)Cal230Protein25gCarbs0gFat14g
- Tofu (add-on)Cal190Protein15gCarbs4gFat13g
- Falafel (add-on)Cal280Protein10gCarbs25gFat15g
- Double Blackened ChickenCal460Protein60gCarbs4gFat24g
Double blackened chicken is the cleanest high-protein play — 60g protein for 460 calories. Falafel looks lean but costs 280 cal for 10g protein.
Sweetgreen Base & Dressing Macros
| Item | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Warm Wild Rice (base) | 180 | 5g | 36g | 2g |
| Warm Quinoa (base) | 160 | 6g | 28g | 3g |
| Chopped Romaine (base) | 15 | 1g | 3g | 0g |
| Kale (base) | 60 | 4g | 10g | 1g |
| Roasted Sweet Potatoes | 130 | 2g | 26g | 2g |
| Avocado | 130 | 2g | 7g | 12g |
| Sweetgreen Hot Sauce (0 cal drizzle) | 5 | 0g | 1g | 0g |
| Green Goddess Ranch (2 oz) | 240 | 1g | 4g | 25g |
| Miso Sesame Ginger (2 oz) | 150 | 1g | 7g | 13g |
| Lime Cilantro Jalapeño (2 oz) | 190 | 0g | 2g | 20g |
- Warm Wild Rice (base)Cal180Protein5gCarbs36gFat2g
- Warm Quinoa (base)Cal160Protein6gCarbs28gFat3g
- Chopped Romaine (base)Cal15Protein1gCarbs3gFat0g
- Kale (base)Cal60Protein4gCarbs10gFat1g
- Roasted Sweet PotatoesCal130Protein2gCarbs26gFat2g
- AvocadoCal130Protein2gCarbs7gFat12g
- Sweetgreen Hot Sauce (0 cal drizzle)Cal5Protein0gCarbs1gFat0g
- Green Goddess Ranch (2 oz)Cal240Protein1gCarbs4gFat25g
- Miso Sesame Ginger (2 oz)Cal150Protein1gCarbs7gFat13g
- Lime Cilantro Jalapeño (2 oz)Cal190Protein0gCarbs2gFat20g
Dressings are the hidden calorie load. Green Goddess Ranch alone is 240 calories; lime cilantro jalapeño is nearly the same. Ask for it on the side.
Ready-to-Order Sweetgreen Bowls by Goal
Three bowls coaches can send a client on the way in — built from the ingredient macros above.
Cutting Bowl
Custom kale base + double blackened chicken + tomatoes + cucumbers + shaved parmesan + lime cilantro jalapeño on the side.
65g+ protein under 600 calories. Dressing on the side keeps you honest.
Maintenance Bowl
Guacamole Greens with chicken, sub half wild rice for extra greens.
Their signature bowl is close to a perfect 33/33/33 macro split.
Bulking Bowl
Harvest Bowl + add blackened chicken (double protein) + avocado.
Wild rice, sweet potatoes, and doubled chicken carry the calories cleanly.
The Four Sweetgreen Levers
Four ingredients swing a Sweetgreen order more than any others. Teach your clients these and they'll build a macro-accurate bowl every time:
- Wild rice or quinoa base (+160–180 cal). The single biggest calorie lever. Sub half or all for extra greens to drop 150+ cal.
- Avocado (+130 cal, +12g fat). Great on maintenance and bulks, quietly kills a cut.
- Dressing (+150–240 cal). The most-underestimated calorie item on the menu. On the side, always.
- Second protein (+150–230 cal, +15–30g protein). The best macro trade on the menu — doubles protein for a small calorie cost.
Sweetgreen Macros FAQ
What is the highest-protein bowl at Sweetgreen?
A custom bowl with double blackened chicken hits about 60g of protein. Kale Caesar and Guacamole Greens with chicken lead the signature bowls at roughly 32–34g protein.
Is Sweetgreen good for a cut?
Yes, if you build the bowl thoughtfully. Skip the grain base, choose kale or romaine, double the protein, and get dressing on the side. Dressings quietly add 150–240 calories per serving.
How many calories are in the Harvest Bowl?
About 705 calories with chicken. Wild rice (180 cal) and sweet potatoes (130 cal) are the biggest calorie drivers — swap either for extra greens to lower the total.
Which Sweetgreen dressing has the fewest calories?
Sweetgreen hot sauce (about 5 cal per drizzle) and pepper vinaigrette (roughly 90 cal per serving) are the lightest options. Green Goddess Ranch is the heaviest at 240 cal.
Give your clients an answer, not a menu
MacroFuel builds macro-matched meal plans and lets clients ask Max what to order — anywhere. 14-day free trial, no credit card.