What is the healthiest Sweetgreen bowl?

According to nutritionists, many popular Sweetgreen bowls can contain surprisingly high levels of sodium, sometimes exceeding 70% of the daily recommended limit in a single meal. To find out what is the healthiest Sweetgreen bowl, you need to look beyond the appealing names and examine the core nutritional components.

Quick Summary

This article breaks down the nutrition of popular Sweetgreen bowls and provides tips for customizing a meal with less sodium, fewer calories, and more nutrients.

Key Points

• Control Sodium: Many signature bowls, like the Kale Caesar and Chicken Pesto Parm, are unexpectedly high in sodium, so customizing is often required.

• Customize for Health: The most effective way to guarantee a healthy bowl is to build your own, choosing low-sodium and low-calorie ingredients from the base up.

• Choose Best-In-Class Signature Bowls: The Guacamole Greens is cited as one of the lowest-sodium signature options, offering a balanced and nutrient-dense meal as is.

• Be Mindful of Dressings: Dressings are a major source of hidden calories and sodium. Opt for a simple lemon squeeze or ask for dressing on the side.

• Prioritize Fiber and Lean Protein: Build your bowl with high-fiber ingredients like wild rice, leafy greens, and chickpeas, and pair with lean protein sources like roasted chicken or tofu.

• Make Smart Swaps: Replace high-sodium or high-fat toppings like Parmesan crisps and tortilla chips with nutrient-dense nuts, seeds, or extra veggies.

Understanding Sweetgreen's Health Metrics

At Sweetgreen, 'healthy' can be subjective. While the ingredients are fresh and often locally sourced, bowls can still be high in sodium, calories, and certain types of fat due to heavy-handed dressings or specific toppings. To make the healthiest choice, you should prioritize balanced macronutrients (protein, carbs, and healthy fats), high fiber content, and most importantly, lower sodium levels. Sweetgreen's official nutritional information is key to making informed decisions.

The Healthiest Signature Bowls

Sweetgreen offers a variety of signature bowls, but some are more nutritionally balanced than others, especially when slightly modified. Here are a few top contenders:

The Guacamole Greens Salad

• Why it's a good choice: This salad, when ordered as-is, is a strong, nutrient-dense contender. It's built on a base of chopped romaine and mesclun mix, providing a solid foundation of leafy greens. The roasted chicken and avocado offer lean protein and heart-healthy fats, respectively. At 575 calories, it provides a balanced and filling meal without excessive sodium (lower than many other bowls).
• How to make it healthier: For even better results, ask for the tortilla chips on the side or swap them for a crunchier, low-sodium option like shredded cabbage. You can also ask for less of the lime cilantro jalapeño vinaigrette to reduce calories and sodium further.

The Shroomami Bowl (Vegan Option)

• Why it's a good choice: This plant-based bowl features roasted sesame tofu and a wild rice base, making it a good source of vegan protein. The portobello mix and other veggies contribute fiber and micronutrients. It's often lower in saturated fat than meat-based options.
• How to make it healthier: The original Shroomami can be high in sodium (over 1000mg) due to the miso sesame ginger dressing. Ask for a light portion of the dressing or opt for a simple lime squeeze to cut down on the salt significantly. Adding lentils instead of the portobello mix can also boost the protein while managing sodium.

The Harvest Bowl (with Modifications)

• Why it's a good choice: A popular and delicious option, the Harvest Bowl contains complex carbs from warm wild rice, protein from roasted chicken, and fiber from shredded kale and roasted sweet potatoes. It provides a balanced energy release, making it a very satisfying and well-rounded meal.
• How to make it healthier: The base Harvest Bowl has a relatively high calorie count of 760. Ask for less balsamic vinaigrette to reduce both sugar and calories. A side of the dressing is a great way to control your portion. Removing the goat cheese is an easy way to cut fat and calories, while replacing the almonds with a veggie like spicy broccoli adds more nutrients.

The Ultimate Healthy Custom-Built Bowl

For ultimate control over your nutrition, building your own bowl is the best strategy. Start with the basics and layer up with smart choices.

Step-by-Step Customization Guide

1. Choose a Base: Go for greens and whole grains. A 50/50 mix of shredded kale and wild rice is a classic choice for maximum nutrients and fiber. Baby spinach or chopped romaine are also excellent low-calorie options.
2. Add Your Protein: Select a lean protein source. Roasted chicken or roasted tofu are solid choices. Hard-boiled egg is another simple addition for a protein boost and essential amino acids.
3. Fill with Veggies: Load up on as many vegetables as you like. Spicy broccoli, cucumbers, and shredded cabbage add crunch and nutrients. Raw carrots and red onions are also great for flavor and texture. The more colorful, the better!
4. Pick Healthier Add-ons: Choose walnuts or almonds for healthy fats and omega-3s over high-fat cheeses or tortilla chips. Chickpeas are a high-fiber, low-calorie alternative to goat cheese.
5. Dressing Strategy: The dressing can make or break the healthiness of your bowl. Ask for the dressing on the side and use it sparingly, or opt for a simple squeeze of lemon and a drizzle of olive oil. The cucumber tahini yogurt dressing is one of Sweetgreen's lowest-sodium options.

Signature Bowl Nutritional Comparison

Menu Item	Calories (approx.)	Protein (g) (approx.)	Sodium (mg) (approx.)	Best For
Guacamole Greens	575	27	565	Balanced meal, lower sodium
Shroomami	665	27	1060	Vegan option, but high sodium
Harvest Bowl	760	36.5	349*	Higher calorie but nutrient-dense, lower sodium*
Kale Caesar	510	25	1130	Lower calorie but very high sodium
Chicken Pesto Parm	545	36	1600	High protein but extremely high sodium

*Note: Sodium figures for the Harvest Bowl vary. This figure from a copycat recipe shows the potential for a lower sodium version, but the restaurant's version can be higher depending on preparation. The Guacamole Greens is cited as the lowest sodium signature bowl.

Maximizing Health with Dressings and Add-ons

When customizing, every choice impacts the final nutritional profile. The dressing, in particular, is a major source of hidden calories, sugar, and sodium.

Best Dressing Choices

• Cucumber Tahini Yogurt: A dietician-recommended option that is lower in sodium.
• Balsamic Vinaigrette: Simple and contains no major allergens, but check for sugar content.
• A Squeeze of Lemon and Olive Oil: The simplest and most wholesome choice for minimal added calories and sodium.

Smart Add-on Swaps

• Replace high-sodium cheeses and crisps with nuts and seeds: Walnuts, almonds, or sunflower seeds add healthy fats, protein, and crunch without the excessive salt.
• Load up on extra veggies instead of premium toppings: Double up on standard vegetables like carrots, cucumber, or cabbage instead of paying extra for cheese or avocado.

Conclusion: Building Your Best Bowl

Ultimately, the healthiest Sweetgreen bowl is the one you build yourself. While signature bowls like the Guacamole Greens and Shroomami are decent options, they often require modifications to reduce excessively high sodium levels. By focusing on a foundation of leafy greens and whole grains, choosing lean protein, and controlling your dressing, you can craft a delicious, nutrient-packed, and truly healthy meal every time. Remember to utilize the nutritional information available online and don't be afraid to ask for dressings on the side or ingredient substitutions to tailor the bowl to your specific health goals.

For more dietitian-approved tips on ordering healthy at Sweetgreen, check out this guide: The Healthiest Things to Eat at Sweetgreen, According to Dietitians.

Frequently Asked Questions

Which Sweetgreen bowl has the least sodium?

According to one dietitian's analysis, the Guacamole Greens salad is one of the lowest sodium signature bowls available. You can make it even lower by asking for no tortilla chips and less dressing.

Can I request changes to a signature bowl to make it healthier?

Yes, customization is a key feature at Sweetgreen. You can ask for modifications like lighter dressing, extra vegetables, or swapping high-sodium toppings for low-sodium options to improve the nutritional profile.

Is the Harvest Bowl a healthy choice?

The Harvest Bowl is nutrient-dense and high in protein and fiber, but its calorie count is higher than some other options. You can make it healthier by controlling the dressing and removing or substituting the goat cheese.

What is the healthiest dressing option at Sweetgreen?

A simple squeeze of lemon and a drizzle of olive oil or the cucumber tahini yogurt dressing are among the healthiest choices, as they are lowest in sodium.

How can I reduce calories in my Sweetgreen bowl?

To reduce calories, you can ask for a lighter portion of dressing, choose a base of pure greens instead of grains, and add plenty of non-premium vegetables.

Are Sweetgreen's bowls good for weight loss?

Yes, Sweetgreen bowls can be good for weight loss if customized properly. Focus on creating a bowl that is high in fiber and protein and lower in calories, fat, and sodium by selecting your own ingredients and managing dressing portions.

Is the Kale Caesar a healthy bowl?

While the Kale Caesar is relatively low in calories (510 cal), it is very high in sodium (1130 mg), largely due to the Parmesan cheese. For a healthier version, remove the cheese and crisps, and add more fiber-rich vegetables.