Build your perfect Sweetgreen bowl below and watch the calories and protein add up instantly. Pick a base, add a protein, pile on the toppings and finish with a dressing — the calculator totals everything as you go, so you can see exactly what each choice adds.
Every value in the calculator comes from Sweetgreen’s official nutrition information: the company’s Nutrition Guide (last updated September 2026) and the nutrition calculator on Sweetgreen’s official ordering site, both read in October 2026. Portions are Sweetgreen’s standard servings, and the protein figures are the official ones, so the totals match what the restaurant itself reports.
Build your Sweetgreen bowl
Sweetgreen Nutrition Calculator
1. Base — choose one
2. Protein — choose one or none
3. Toppings — tick as many as you like
4. Dressing — choose one
Total: 0 calories · 0 g protein
- No items selected yet.
How to use this calculator
- Pick one base. Leafy greens are the lightest choice: organic spring mix is 15 calories and organic baby spinach is 15, while wild rice adds 155 and golden quinoa adds 110.
- Pick a protein, or none. Roasted chicken (110 calories, 23 g protein) and miso glazed salmon (240 calories, 23 g protein) are the protein leaders; roasted tofu (130 calories, 9 g protein) is the plant-based pick.
- Tick as many toppings as you like. Most vegetables add 5–35 calories each, while avocado (160), feta crumble (110) and parmesan crisps (100) are the heavier extras.
- Choose one dressing last, because it can swing the total more than anything else — balsamic vinaigrette adds 210 calories, while lemon squeeze adds none.
Signature salads and bowls: official calories
Prefer to order a set menu item instead of building your own? These are the official totals from Sweetgreen's Nutrition Guide (last updated September 2026). The lightest signature salad is the Super Green Goddess at 465 calories, and the heaviest is the Autumn Harvest Bowl at 900.
| Signature salad or bowl | Calories | Protein |
|---|---|---|
| Super Green Goddess | 465 | 12 g |
| Hummus Crunch | 505 | 21 g |
| Chicken Pesto Parm | 510 | 38 g |
| Kale Caesar | 545 | 41 g |
| Guacamole Greens | 555 | 29 g |
| Buffalo Chicken | 580 | 37 g |
| Steak Honey Crunch | 605 | 32 g |
| Chicken Sesame Crunch Salad | 615 | 35 g |
| Molly's Pickle Caesar Salad | 665 | 33 g |
| Shroomami | 665 | 20 g |
| Mediterranean Market Select (Boston locations only) | 675 | 44 g |
| Crispy Rice Bowl | 680 | 33 g |
| Omega Glow | 710 | 31 g |
| Chicken Avocado Ranch | 725 | 28 g |
| Harvest Bowl | 760 | 40 g |
| Autumn Harvest Bowl | 900 | 39 g |
Watch the dressing: it is often the biggest calorie swing
At Sweetgreen, the dressing you pick can add more calories than your protein. Balsamic vinaigrette is the heaviest at 210 calories, followed by green goddess ranch at 180, caesar at 160, lime cilantro jalapeño sauce at 140, extra virgin olive oil at 130 and pesto vinaigrette at 110. Lemon squeeze is the only zero-calorie option. Swapping balsamic vinaigrette (210) for lemon squeeze (0) saves 210 calories without changing anything else in the bowl — the single biggest saving on this page.
Tips to keep a bowl lighter
- Start with greens, not grains. Organic spring mix (15 calories) or organic baby spinach (15) instead of wild rice (155) saves about 140 calories and leaves more room for protein.
- Keep the protein lean. Roasted chicken (110 calories, 23 g protein) gives you the same protein as miso glazed salmon (240 calories, 23 g protein) for 130 fewer calories.
- Let vegetables do the filling. Cucumbers (5), tomatoes (10), raw carrots (10) and shredded cabbage (10) add crunch and volume for almost nothing, while parmesan crisps (100) and feta crumble (110) are the toppings to watch.
- Use avocado on purpose. At 160 calories it is the heaviest single topping, but it is also the most filling — keep it when you want a meal that lasts, and skip it when you want the lightest bowl.
If you like building your own restaurant meals, try our other calculators: the Qdoba Calorie Calculator and the Moe's Nutrition Calculator. And if protein is your priority, our Calories in Protein guide explains how much you actually need each day.
How many calories are in a Sweetgreen salad?
Signature salads run from 465 calories for the Super Green Goddess to 900 calories for the Autumn Harvest Bowl. A custom bowl depends entirely on what you pick: a greens-and-vegetables bowl with lemon squeeze can be under 100 calories, while a grain base, salmon, avocado and a creamy dressing can pass 700. Use the calculator above to total your exact bowl.
What is the lowest-calorie Sweetgreen order?
The lowest-calorie signature salad is the Super Green Goddess at 465 calories. For a custom order, a base of organic spring mix (15 calories) with cucumbers (5), tomatoes (10) and lemon squeeze (0) comes to just 30 calories before protein; adding roasted chicken (110) brings it to 140.
Which Sweetgreen dressing has the fewest calories?
Lemon squeeze, at 0 calories. The next lightest is pesto vinaigrette at 110 calories, followed by extra virgin olive oil at 130. The heaviest is balsamic vinaigrette at 210 calories, ahead of green goddess ranch at 180.
How much protein is in a Sweetgreen bowl?
Signature bowls range from 12 g of protein in the Super Green Goddess to 44 g in the Mediterranean Market Select. For a custom bowl, roasted chicken adds 23 g, miso glazed salmon adds 23 g, blackened chicken adds 20 g, roasted tofu adds 9 g and a hard boiled egg adds 7 g.
Are Sweetgreen salads healthy?
Yes, generally. Bowls built on leafy greens, vegetables and a lean protein like roasted chicken or tofu are nutrient-dense and high in fibre. The things that push a bowl up are the dressing, cheese and crunchy toppings, so a greens-based bowl with lemon squeeze or pesto vinaigrette is the lightest way to order.