How many calories are in a Sweetgreen salad?

December 7, 2025 •

3 min read

According to Sweetgreen's official menu, the signature Guacamole Greens salad contains 575 calories, while the Hummus Crunch contains 405 calories. However, the total number of calories in a Sweetgreen salad can vary significantly based on your specific ingredient choices, including toppings, dressings, and proteins.

Quick Summary

The calorie count for a Sweetgreen salad varies widely depending on the chosen ingredients. Signature salads range from approximately 405 to over 700 calories, while custom creations can fluctuate significantly based on additions like dressings, cheeses, and protein choices. It's crucial to review the nutrition facts for each component.

Key Points

Calorie Range Varies: Sweetgreen salads range widely in calories, from roughly 405 for lighter options to over 700 for heartier, loaded selections.
Dressings are Key: The type and amount of dressing have a significant impact on the total calorie count. Opting for dressings on the side or lighter alternatives like a lemon squeeze can save hundreds of calories.
Customization is Crucial: With 'build-your-own' options, your choices of protein, cheese, and crunchy toppings can dramatically increase or decrease your salad's calorie total.
Signature Salads Provide a Baseline: Pre-designed menu items like the Guacamole Greens (575 calories) or Kale Caesar (510 calories) offer a predictable calorie count.
Balance Your Ingredients: Prioritize nutrient-dense, low-calorie vegetables and lean proteins to create a filling and healthy meal.
Utilize Official Resources: For the most accurate and up-to-date nutritional data, refer to the Sweetgreen website or app.

Understanding Sweetgreen Salad Calories: Signature vs. Custom

Sweetgreen has built a reputation for offering fresh, customizable, and healthy-ish meals. However, with so many options, it can be difficult to know exactly what you're consuming. The number of calories in a Sweetgreen salad is not a single, fixed number. Instead, it is highly dependent on your order. Signature salads have a set calorie count, but the 'build-your-own' option allows for immense variation.

Sweetgreen Signature Salads: A Calorie Snapshot

Sweetgreen's signature salads offer a convenient way to order, with pre-determined ingredient combinations. Below is a look at the calorie counts for some popular and seasonally available options, based on recent menu information:

Kale Caesar: Approximately 510 calories.
Guacamole Greens: Approximately 575 calories.
Hummus Crunch: Approximately 405 calories.
BBQ Chicken Salad: Approximately 585 calories.
Garden Cobb: Approximately 740 calories.
Super Green Goddess: Approximately 465 calories.

The 'Build-Your-Own' Challenge: How Every Choice Counts

For those who prefer to customize, understanding the caloric impact of each ingredient is essential for managing your overall intake. The real difference in calories often comes down to the density of the chosen toppings and, most importantly, the dressing. While greens themselves are very low in calories, protein, cheese, crunchy toppings, and dressings can quickly add up.

Comparing Sweetgreen's Highest and Lowest Calorie Salads

For a clear picture of the caloric range, let's compare some of the most popular signature options. This table illustrates how different ingredient combinations affect the final calorie count.


Salad	Calories	Notable High-Calorie Ingredients	Notable Low-Calorie Ingredients
Garden Cobb	~740	Bacon, blue cheese, avocado, and ranch dressing contribute to a higher fat and calorie total.	Romaine and fresh veggies act as the base.
Guacamole Greens	~575	Roasted chicken, avocado, and tortilla chips increase the energy density.	Chopped romaine, red onion, tomatoes.
Kale Caesar	~510	Roasted chicken, parmesan cheese, and caesar dressing are the main calorie sources.	Shredded kale, chopped romaine.
Super Green Goddess	~465	Avocado and the creamy green goddess dressing provide healthy fats.	Chopped romaine, baby spinach, cilantro.
Hummus Crunch	~405	Hummus and pita chips add carbs and fat.	Baby spinach, cucumbers, red onion.

Strategic Choices for a Lower Calorie Salad

Creating a lower-calorie salad at Sweetgreen is all about making strategic ingredient choices. Focus on nutrient-dense, lower-calorie items and use high-calorie ingredients sparingly.

Toppings

Opt for low-calorie vegetables like cucumbers (approx. 9 calories), mushrooms (approx. 5 calories), and red onion (approx. 12 calories).
Limit high-fat toppings such as avocado (approx. 160 calories), blue cheese (approx. 110 calories), and shaved parmesan (approx. 70 calories).
Be mindful of crispy additions like pita chips or garlic breadcrumbs, which can add significant calories.

Dressings

Sweetgreen dressings vary widely in calories, from the 0-calorie lime squeeze to higher-calorie vinaigrettes.
Consider asking for dressing on the side to control the portion size, or opt for a simple lemon squeeze.
Dressings like the Lime Cilantro Jalapeño Vinaigrette (140 calories) or Balsamic Vinaigrette (150 calories) are moderate, while Caesar (100 calories) or Spicy Cashew (120 calories) are also common choices.

Proteins

Choose leaner proteins like roasted chicken (approx. 90 calories per serving) over breaded chicken or steak.
Roasted tofu (approx. 100 calories) is another lean protein option.

Navigating the Menu for Optimal Nutrition

While calorie counting is important for weight management, a truly healthy meal considers overall nutritional value, including protein, fiber, and micronutrients. Sweetgreen offers excellent resources for this, and prioritizing fiber-rich vegetables can help you feel fuller longer. Focusing on fresh, whole foods and limiting highly processed ingredients will always be the best approach.

Conclusion

The number of calories in a Sweetgreen salad is highly variable, ranging from around 400 for a lighter signature option to over 700 for a heavier, fully loaded custom bowl. By being mindful of your ingredient choices, especially your protein, dressing, and crunchy toppings, you can tailor your meal to your specific dietary needs. Utilizing the official nutrition guide is the most accurate way to understand your salad's caloric content and build a healthier, more balanced meal.

Sweetgreen Menu Item Calories

Harvest Bowl: 740 calories, with roasted chicken, sweet potatoes, and wild rice.
Crispy Rice Bowl: 640 calories, featuring blackened chicken and wild rice.
Chicken Avocado Ranch: 715 calories, a creamy option with blackened chicken and avocado.
Shroomami Bowl: 635 calories, a vegetarian option with roasted tofu and wild rice.
Hot Honey Chicken: 875 calories, a higher-calorie bowl with blackened chicken and sweet potatoes.

For additional nutritional details and allergen information, it is best to consult the Sweetgreen website directly. The information provided here is based on recent menu data.

Frequently Asked Questions

The lowest-calorie signature salad is typically the Hummus Crunch, which contains approximately 405 calories.

Yes, you can build a low-calorie salad by choosing a leafy green base, loading up on low-calorie vegetables, opting for a lean protein like roasted chicken or tofu, and using a light dressing or lemon squeeze.

To reduce calories, limit high-fat ingredients like cheese, avocado, and nuts. Ask for your dressing on the side and use it sparingly, or opt for a vinaigrette over a creamy dressing.

Some Sweetgreen dressings are higher in calories than others, particularly the creamy ones and vinaigrettes, which can range from 100 to over 200 calories per serving. Lighter options, like a lime squeeze, have fewer calories.

The Garden Cobb is one of the highest-calorie signature salads, containing approximately 740 calories, due to ingredients like bacon, blue cheese, and avocado.

Yes, a side of bread, such as the Rosemary Focaccia, adds approximately 230 calories to your meal.

The most accurate calorie information can be found on Sweetgreen's official website, app, or through a trusted nutrition information database.