How many calories does a Sweetgreen salad have?

November 21, 2025 •

3 min read

Signature salads at Sweetgreen typically range from 400 to over 700 calories, depending on the ingredients and dressing. This wide range means a Sweetgreen salad can be a light meal or a substantial caloric intake, highlighting the importance of knowing what’s in your bowl. Understanding exactly how many calories does a Sweetgreen salad have requires a closer look at both their standard offerings and customizable components.

Quick Summary

The calorie count of a Sweetgreen salad varies significantly based on menu choice and customization. Dressings, proteins, and toppings are major contributors to the total calories. While some options are under 500 calories, others can exceed 700, making ingredient awareness crucial for managing your intake.

Key Points

Signature Salad Range: Sweetgreen's signature salads typically range from 400 to over 700 calories, with popular options like the Guacamole Greens at 555 and the Harvest Bowl at 740.
Dressings are Key: Dressings are a major source of calories, with some containing over 150 calories per serving. Ordering dressing on the side and controlling the portion is a smart strategy.
High-Calorie Toppings: Avocado, cheese, and almonds are high-calorie toppings that can quickly increase your salad's total, so use them sparingly when calorie counting.
Build Your Own: Customizing your salad is the best way to manage calories, allowing you to choose a greens-only base and select leaner proteins and vegetables.
Check Official Sources: Always check the official Sweetgreen website or app for the most current nutrition facts, as calorie counts can change with seasonal menu updates.
Mindful Ordering: Even seemingly healthy options can have high calorie and sodium counts. Be aware of the nutritional value of your choices to align with your dietary goals.

Sweetgreen's Signature Salad Calorie Counts

Sweetgreen's menu features a variety of signature salads, each with its own unique nutritional profile. The calorie counts can differ from their website's listed values due to potential menu updates and variations in ingredients, but the following represents a good approximation based on available data.

Kale Caesar: A popular choice with a base of shredded kale and chopped romaine. With roasted chicken, tomatoes, parmesan crisps, and caesar dressing, this salad has approximately 490 calories. Be mindful that some older nutritional information might show a different value.
Guacamole Greens: A blend of spring mix and chopped romaine with roasted chicken, avocado, tomatoes, red onion, crushed tortilla chips, and lime cilantro jalapeño vinaigrette. It typically contains around 555 calories.
Super Green Goddess: A plant-forward option featuring chickpeas, sweet potatoes, broccoli, almonds, baby spinach, and green goddess ranch dressing. This salad tallies up to roughly 465 calories.
Harvest Bowl: A filling warm bowl featuring roasted chicken, sweet potatoes, apples, goat cheese, almonds, wild rice, shredded kale, and balsamic vinaigrette. This can add up to a substantial 740 calories.
Garden Cobb: A more indulgent option containing avocado, hard-boiled egg, sweet potatoes, tomatoes, blue cheese, almonds, and balsamic vinaigrette. This item reaches approximately 740 calories.

Customizing Your Salad: The Biggest Calorie Variables

The most significant factor impacting the final calorie count of your Sweetgreen meal is the customization. Here are the main culprits that can either increase or decrease your total.

Bases

Greens-only bases like shredded kale or baby spinach are low-calorie options.
Adding a warm grain like wild rice or quinoa can significantly boost the calorie count. For example, a single serving of warm quinoa adds 160 calories.

Proteins

Lean proteins like roasted chicken or blackened chicken are solid, lower-calorie choices.
Miso-glazed salmon or caramelized garlic steak will contribute more calories due to higher fat content.

Dressings

Dressings can be a hidden source of high calories. The Balsamic Vinaigrette contains 150 calories per serving, while the Caesar adds 100.
Lighter options include a simple lime squeeze or balsamic vinegar.
You can also ask for dressing on the side to control the amount you use.

Toppings

Hearty toppings like avocado (160 calories), blue cheese (110 calories), and extra almonds (around 80 calories) can add up quickly.
Lower-calorie toppings include vegetables like cucumbers, carrots, and pickled onions.

Calorie Comparison: Signature vs. Customized

This table illustrates how a standard signature salad compares to a potential custom build with similar ingredients, highlighting the calorie impact of different choices.


Feature	Signature Kale Caesar	Low-Calorie Custom Build	High-Calorie Custom Build
Base	Shredded kale, chopped romaine	Baby spinach, chopped romaine	Wild rice, shredded kale
Protein	Roasted chicken	Roasted chicken	Caramelized garlic steak
Dressings	Caesar (100 cal)	Lime squeeze (0 cal)	Pesto Vinaigrette (190 cal)
Toppings	Tomatoes, parmesan crisps, shaved parmesan	Cucumbers, raw carrots, pickled onions	Avocado, blue cheese, garlic breadcrumbs
Approx. Calories	~490	~350-400	~700+

How to Build a Low-Calorie Sweetgreen Salad

Building a low-calorie salad is simple if you keep a few key principles in mind. Start with a green base and focus on fresh vegetables while being mindful of proteins and dressings.

Select a greens-only base. Start with shredded kale, chopped romaine, or baby spinach to keep the base calorie count minimal.
Add lean protein. Opt for roasted chicken or chickpeas to add protein without excess fat.
Use lower-calorie toppings. Pile on fresh vegetables like cucumbers, raw carrots, and pickled onions. Limit higher-calorie extras like avocado, cheese, and nuts.
Control your dressing. Ask for dressing on the side to manage portion size. Lemon juice, a simple squeeze of lime, or balsamic vinegar are your lowest-calorie options.
Be cautious with grains and cheese. While delicious, additions like wild rice or quinoa and extra cheese can quickly elevate your salad into a high-calorie meal.
Use crunchy add-ins sparingly. Tortilla chips, parmesan crisps, and other crunchy components add texture but also significantly increase calories.

Conclusion: Navigating the Sweetgreen Menu

Navigating the Sweetgreen menu to find a calorie-appropriate meal is a straightforward process once you understand the nutritional variables. Signature salads like the Super Green Goddess offer a solid, moderate-calorie choice, while customizable options give you full control. The most impactful changes come from selecting your dressing, choosing lean proteins, and being deliberate with high-calorie toppings like avocado and cheese. By being mindful of these components, you can craft a delicious, satisfying, and calorie-conscious meal that fits your dietary needs. The official Sweetgreen website is the most reliable source for up-to-date nutritional information. For specific dietary requirements, always check the latest data directly from the company.

Frequently Asked Questions

No, while Sweetgreen salads are often perceived as low-calorie, many signature and customized options can be quite high, with some exceeding 700 calories. It depends heavily on your choice of protein, dressings, and toppings.

For the lowest calorie option, building your own salad with a greens-only base, lean protein like roasted chicken, and a light dressing like a lime squeeze is recommended. Among signature salads, the Super Green Goddess is often one of the lower-calorie choices, at around 465 calories.

To reduce calories, opt for a greens-only base, choose lean proteins like roasted chicken, and use a minimal amount of dressing or opt for a simple lime or balsamic vinegar. Limit high-calorie additions like cheese, avocado, and crunchy toppings.

The calorie count for Sweetgreen dressings varies significantly. For example, the Balsamic Vinaigrette has 150 calories per serving, while a simple Lime Squeeze has 0. You can find specific calorie information on the official menu.

The most accurate and up-to-date nutritional information is available on the official Sweetgreen website or mobile app. Calorie counts on third-party sites may be outdated.

Adding avocado is a great way to add healthy fats, but it is high in calories. A standard serving of avocado at Sweetgreen adds about 160 calories to your salad, so if you are watching your intake, you might limit the amount.

According to the menu, the Harvest Bowl typically contains about 740 calories, making it one of the more calorie-dense options. This is due to its combination of rice, chicken, goat cheese, nuts, and a flavorful dressing.