What is Healthy at Sweetgreen? A Complete Nutritional Guide

According to nutrition experts, many pre-designed entrées at Sweetgreen can be surprisingly high in sodium, with some containing over half of the daily recommended limit in a single bowl. While the restaurant is known for its fresh ingredients, making mindful choices is key to ensuring your meal aligns with your health goals.

Quick Summary

This guide reveals how to navigate the Sweetgreen menu by highlighting the healthiest signature options and providing a blueprint for building a custom, nutritionally balanced bowl. Key strategies include controlling high-sodium ingredients, prioritizing whole foods, and managing dressings for a healthier meal.

Key Points

• Prioritize custom orders: Building your own bowl gives you maximum control over ingredients, calories, and sodium.

• Beware of sodium: Many signature bowls and creamy dressings are high in sodium; check nutrition info or request lighter portions.

• Choose whole food bases: Opt for greens like kale or spinach and whole grains like wild rice or quinoa over white rice.

• Load up on veggies: Maximize fiber and nutrients by including non-starchy vegetables like broccoli, cucumbers, and carrots.

• Add healthy fats sparingly: Incorporate heart-healthy fats from avocado, almonds, or nuts, but be mindful of their calorie density.

• Stick to lean protein: Roasted chicken, steelhead, and tofu are excellent, clean protein sources.

Navigating the Sweetgreen Menu for Health

Sweetgreen has long been a favorite for those seeking a quick, fresh meal, but not all choices are created equal when it comes to nutrition. While the ingredients are often high-quality, signature combinations can pack more calories and sodium than you might expect. The healthiest approach is often to 'build your own' meal, giving you full control over every component. However, a few of the standard menu items also stand out as good options with minimal modifications.

Best Signature Bowls and Salads

For those who prefer a pre-designed meal, here are some of the healthier choices available on the Sweetgreen menu, along with notes on potential adjustments.

• Guacamole Greens: This salad is a classic for a reason. It typically features avocado, roasted chicken, and fresh greens. It is also one of the lowest signature salads in sodium. Pro tip: For an even healthier version, remove the tortilla chips to reduce calories and salt.
• Super Green Goddess: Packed with vegetables like sweet potatoes and spicy broccoli, this salad offers a vibrant, nutrient-dense base. With a lighter protein choice, it can be a very balanced meal. Pro tip: Ask for the Green Goddess Ranch dressing on the side and use it sparingly.
• Harvest Bowl: A popular warm bowl with roasted chicken, sweet potatoes, kale, and almonds. It provides a hearty, nutrient-rich meal. Pro tip: Request balsamic vinaigrette on the side to control the amount of dressing used.

What to Watch Out For

Some Sweetgreen favorites, while delicious, can be nutritional minefields due to high sodium or excessive calories. Being aware of these and making small adjustments can dramatically improve your meal.

• Kale Caesar: Despite its name, the Kale Caesar can be surprisingly high in sodium and low in fiber. This is largely due to the Parmesan crisps and the creamy Caesar dressing. Healthy tweak: Swap the Parmesan crisps for walnuts and opt for a lighter dressing like a squeeze of lemon or balsamic vinaigrette.
• Chicken Pesto Parm: Another popular warm bowl, this entrée contains a significant amount of sodium, often exceeding 70% of the daily recommendation. Healthy tweak: Request a lighter portion of the pesto vinaigrette and skip the garlic breadcrumbs and shaved Parmesan to dramatically reduce sodium.

Building Your Own Nutritionally Balanced Bowl

Creating a custom bowl is the most effective way to guarantee your meal is both delicious and healthy. Follow these steps to build your ideal, nutritious Sweetgreen creation.

Step 1: Choose Your Base Wisely

Your base is the foundation of your meal. Prioritizing dark leafy greens or whole grains adds fiber and nutrients.

• Greens: Kale, Spinach, or Arugula. These are packed with vitamins and minerals.
• Grains: Wild Rice, Quinoa, or Herbed Quinoa. These provide complex carbs for sustained energy.
• Combination: A "half and half" base of greens and grains can offer the best of both worlds.

Step 2: Select Lean Proteins

Proteins help keep you full and satisfied. Stick to lean, minimally processed options.

• Roasted Chicken: A lean, reliable protein source.
• Roasted Tofu: A plant-based option that is a good source of protein.
• Steelhead Fish: A great source of heart-healthy omega-3 fatty acids.

Step 3: Load Up on Fresh Veggies

This is where you can truly boost the nutritional value of your bowl. Pile on the veggies for fiber and essential vitamins.

• Choose from: Spicy Broccoli, Cucumbers, Carrots, Tomatoes, and Shredded Cabbage.
• Go easy on: Heavily marinated or fried options like crispy onions or seasoned mushrooms, which add unnecessary sodium and calories.

Step 4: Add Healthy Fats and Toppings

Incorporating healthy fats and toppings in moderation can enhance flavor and satiety. Choose wisely as these can add calories quickly.

• Healthy Fats: Avocado, Roasted Almonds, or Walnuts. Stick to one serving.
• Nutrient-Dense Additions: Chickpeas or Hard-Boiled Eggs add extra protein and nutrients.

Step 5: Choose a Light Dressing

Dressings are often where hidden sodium and calories reside. Ordering on the side allows for portion control.

• Best Bets: Fresh lemon squeeze, Balsamic Vinaigrette, or Cucumber Tahini Yogurt dressing.
• Be Mindful Of: Creamy options like Green Goddess Ranch or spicy cashew dressing, as they can be high in calories and fat.

Sweetgreen Nutrition Comparison: Signature vs. Custom Bowl

This table illustrates the nutritional difference between a standard signature item and a similar custom-built, healthier alternative. The exact numbers may vary, but the principles of minimizing sodium and excess fat remain constant.

Item	Calories	Protein	Carbs	Fat	Sodium
Standard Kale Caesar	~420	~24g	~31g	~24g	~1,130mg
Healthier Custom Bowl	~355	~22g	~28g	~20g	~500mg
Standard Chicken Pesto Parm	~525	~35g	~38g	~23g	~1,586mg
Healthier Custom Pesto Bowl	~400	~30g	~30g	~18g	~700mg (est.)

The healthier custom bowl in this comparison substitutes high-sodium add-ons and dressings with lower-sodium alternatives, showing a significant reduction in overall sodium and calorie content.

Conclusion: A Healthier Meal is a Mindful Order

Sweetgreen offers a wealth of fresh, healthy ingredients, making it an excellent choice for a nutritious meal. However, the path to a truly healthy order lies in mindful customization. By opting for nutrient-dense bases, lean proteins, and plenty of fresh vegetables, while controlling high-sodium components and dressings, you can create a satisfying meal tailored to your health needs. Don't be afraid to ask for dressing on the side or swap out ingredients to build the perfect bowl. While customization is your best tool, you can still find great options among the signature salads if you know what to look for and how to modify them. For up-to-date nutritional information, including details on allergens and seasonal items, consult the official Sweetgreen website.

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A Dietitian's Advice on Healthy Choices

An article in Washingtonian featuring dietitians Lisa Muras and Nadine Jakim Young offers specific tips for healthy Sweetgreen ordering, including recommendations for signature bowls and customized options. They stress the importance of monitoring sodium levels, which can be high in many popular items, and suggest smart swaps like replacing Parmesan crisps with walnuts. Their guidance reinforces the importance of using fresh, whole ingredients as the foundation of any healthy meal at Sweetgreen.

Frequently Asked Questions

Is Sweetgreen really a healthy option for eating out?

Yes, Sweetgreen is generally a healthy fast-casual option because it emphasizes fresh, whole, and locally-sourced ingredients. However, some menu items can be high in sodium and calories due to specific ingredients or creamy dressings, so mindful ordering is essential.

Which Sweetgreen dressings are the healthiest?

The healthiest dressings at Sweetgreen are the fresh lemon squeeze and the balsamic vinaigrette, which are lower in calories and sodium. For a creamy option, consider the Cucumber Tahini Yogurt, which is lower in sodium than many others.

What is the lowest calorie option at Sweetgreen?

The lowest calorie options are typically customized salads using a green base like arugula or spinach, lean protein such as chicken, and a light dressing like a lemon squeeze. The Super Green Goddess salad is also a relatively low-calorie signature option.

How can I reduce the sodium in my Sweetgreen order?

To reduce sodium, choose a vinaigrette dressing instead of a creamy one, ask for a lighter portion of dressing, and be mindful of high-sodium ingredients like Parmesan crisps, pickled onions, and breadcrumbs. Building your own bowl gives you the most control.

Are the signature salads at Sweetgreen always a healthy choice?

No, not all signature salads are equally healthy. Some, like the Kale Caesar and Chicken Pesto Parm, are high in sodium. Always check the nutrition information and consider modifications to make them a healthier option.

What are some good vegan options at Sweetgreen?

Sweetgreen offers several plant-based options, including the Hummus Crunch Salad and the Shroomami bowl, which uses roasted tofu. You can also build your own vegan bowl with a base of grains and greens, chickpeas, and a variety of vegetables.

Is the Harvest Bowl a healthy option?

The Harvest Bowl can be a healthy, hearty option as it features roasted chicken, sweet potatoes, wild rice, and kale. However, be mindful of the goat cheese and ask for the dressing on the side to control portions.