Understanding the Nutrition: How many calories are in a chicken caesar wrap from salad and go?

A single Salad and Go chicken caesar wrap contains approximately 680 calories, a figure that places it in the middle range of the restaurant's menu options. This popular item is often perceived as a healthy choice, but its full nutritional profile reveals important details for anyone monitoring their calorie and sodium intake.

Quick Summary

The Salad and Go chicken caesar wrap has 680 calories, with significant amounts of protein, fat, and carbohydrates. Its high sodium content is a key nutritional consideration. The macronutrient breakdown is roughly 40% fat, 37% carbs, and 23% protein. Calorie information for other menu items is available for comparison.

Key Points

• Calorie Count: A Salad and Go chicken caesar wrap contains approximately 680 calories.

• High Sodium: The wrap has a very high sodium content, totaling 1,760mg, which is 77% of the daily value.

• Macro Breakdown: The macronutrient split is roughly 40% fat, 37% carbs, and 23% protein.

• Comparison to Other Wraps: At 680 calories, it is higher in calories than the Greek wrap (600 cal) and Thai wrap (440 cal), but comparable to the Fajita wrap (680 cal).

• Customization for Health: To reduce calories and sodium, you can ask for less dressing, omit the bacon bits, and reduce the amount of cheese.

• Focus on Add-ins: The overall healthiness of a wrap depends heavily on the fillings and dressings, so controlling these additions is key.

A Detailed Nutritional Breakdown

When you opt for a Salad and Go chicken caesar wrap, you're consuming a meal that is higher in calories and sodium than many might expect from a salad-based item. The total calorie count is 680, which for some, may represent a significant portion of their daily recommended intake. A balanced diet requires paying attention to more than just the top-line number, however, as the macronutrient distribution and other key nutrients play a vital role in overall health.

The full nutritional breakdown of the wrap reveals why the calorie count is relatively high:

• Total Fat: 31g (40% Daily Value)
• Saturated Fat: 7g (35% Daily Value)
• Carbohydrates: 64g (23% Daily Value)
• Protein: 39g (70% Daily Value)
• Sodium: 1,760mg (77% Daily Value)

It is also worth noting the very high sodium content, which comes in at 1,760mg. This is over three-quarters of the recommended daily value for many adults and a significant factor for individuals monitoring blood pressure. The combination of a generous portion of dressing, cheese, and a large tortilla contributes to these elevated fat and sodium levels.

Comparing the Caesar Wrap to Other Salad and Go Wraps

To put the chicken caesar wrap's nutrition into context, it is helpful to compare it against other options available at Salad and Go. This can help inform your decision if you're looking for a lower-calorie or lower-fat alternative.

Wrap Type	Calories	Protein (approx.)	Carbohydrates (approx.)	Fat (approx.)
Caesar Wrap	680	39g	64g	31g
Fajita Wrap	680	Not Specified	Not Specified	Not Specified
BBQ Ranch Wrap	700	Not Specified	Not Specified	Not Specified
Greek Wrap	600	Not Specified	Not Specified	Not Specified
Thai Wrap	440	Not Specified	Not Specified	Not Specified

As the table shows, the Caesar wrap is not the highest-calorie option on the menu, but it's certainly not the lowest either. The Thai wrap, for instance, offers a much lower calorie count, making it a potentially lighter choice for those watching their intake closely.

Customizing Your Salad and Go Wrap for Better Nutrition

While the standard Caesar wrap has a high calorie and sodium count, Salad and Go offers customizable options that allow for healthier choices. A balanced diet is about moderation and conscious choices. Here are some ways to modify your order to better align with your health goals:

• Request less dressing: The Caesar dressing is a major source of calories, fat, and sodium. Ask for light dressing or have it served on the side so you can control the amount.
• Reduce cheese: Parmesan cheese adds a savory flavor but also contributes to the fat and sodium content. You can request less or no cheese to cut down on these components.
• Remove high-sodium add-ins: Bacon bits are often included in Caesar wraps but contribute significantly to the overall sodium. Omitting them can reduce sodium intake.
• Choose a lighter wrap base (if available): While Salad and Go's website notes their standard flour tortillas are not gluten-free and are significant in size, some locations may offer alternatives or lighter portions. Wrapping your salad in a lettuce cup is an excellent, low-carb way to reduce calories.
• Focus on the protein: The chicken in the wrap is a great source of lean protein. A high protein content helps with satiety and supports muscle maintenance.

The Role of Wraps in a Balanced Diet

It is important to remember that not all wraps are created equal, and the nutritional value often depends heavily on the fillings and sauces. While the wrap itself serves as a convenient 'delivery vessel' for other ingredients, it doesn't provide a lot of inherent nutritional value compared to the fresh vegetables and lean protein it contains. A healthy diet should emphasize whole grains, lean protein, and plenty of fruits and vegetables. By being mindful of your additions, you can enjoy a wrap without derailing your diet. For instance, prioritizing fresh vegetables and a lean protein source like chicken or tofu, while opting for minimal creamy dressing, is a great strategy.

Conclusion

For those wondering how many calories are in a chicken caesar wrap from Salad and Go, the answer is 680 calories, with a high amount of sodium and balanced macronutrients. While it provides a substantial amount of protein, the overall nutritional profile, especially the high sodium count, should be considered when fitting it into a healthy eating plan. Fortunately, customizing your order by controlling the dressing and add-ins can significantly improve its nutritional value. Being an informed consumer is the first step toward making choices that support your health and dietary goals.

For more detailed nutritional information, you can reference the company's official nutritional facts sheet here.

Frequently Asked Questions

How many calories are in a chicken caesar wrap from Salad and Go?

A Salad and Go chicken caesar wrap contains approximately 680 calories per serving.

What is the protein content of the Salad and Go caesar wrap?

The wrap provides a substantial 39 grams of protein, accounting for 70% of the recommended daily value based on a 2,000-calorie diet.

How much fat is in the chicken caesar wrap?

There are 31 grams of fat in the wrap, with 7 grams being saturated fat.

Is the Salad and Go caesar wrap high in sodium?

Yes, it is very high in sodium, containing 1,760mg, which is 77% of the recommended daily value.

How can I reduce the calories in my Salad and Go caesar wrap?

You can reduce the calorie count by asking for less dressing, omitting the bacon bits, and having less or no cheese.

Are there healthier wrap options at Salad and Go?

Yes, other wraps on the menu, such as the Thai wrap, have significantly fewer calories. Customizing any wrap to reduce high-calorie ingredients is a good strategy.

How does the Caesar wrap compare to a Caesar salad at Salad and Go?

The Caesar salad contains fewer calories than the wrap. The tortilla in the wrap adds a significant number of carbohydrates and calories, while the bacon and other add-ins are the same.