Classic Cobb Salad
600 cal
Romaine, grilled chicken, hard-boiled egg, applewood bacon, blue cheese crumbles, grape tomatoes; no dressing
56g P 17g C 34g F
High protein Keto contains dairy, eggs, pork
All chains
Chopt nutrition facts & calories
17 meals · macros from Chopt Nutrition ↗ · last verified Jun 22, 2026 · how we verify
Cutting? Start with the Palm Beach Salad w/ Shrimp at 240 calories. Bulking or just hitting a protein target? The Classic Cobb Salad leads the menu at 56g protein for 600 cal. 3 of the 17 meals we track are vegetarian-friendly. 4 fit a keto or low-carb order.
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Chicken Club Wrap
650 cal
Whole-wheat tortilla, grilled chicken, applewood bacon, avocado, romaine, grape tomatoes, cheddar, buttermilk ranch
52g P 61g C 24g F
High protein contains dairy, gluten, pork
Turkey Club Wrap
635 cal
Whole-wheat tortilla, sliced turkey, applewood bacon, romaine, tomato, swiss cheese, chipotle ranch dressing
50g P 59g C 23g F
High protein contains dairy, gluten, pork
Crispy Chicken Ranch Salad
680 cal
Romaine, kale, crispy panko-fried chicken, corn, grape tomatoes, pickled red onion, cheddar, buttermilk ranch dressing
40g P 38g C 44g F
High protein contains dairy, gluten, eggs
Kale Caesar Salad w/ Chicken
430 cal
Lacinato kale, grilled chicken, parmesan crisps, aged parmesan, creamy caesar dressing
36g P 27g C 15g F
High protein contains dairy, eggs, fish
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Mediterranean Salad
620 cal
Romaine, kale, grilled chicken, falafel, cucumber, grape tomatoes, kalamata olives, feta, roasted red peppers, lemon tahini dressing
36g P 61g C 27g F
High protein contains dairy, gluten
Mexican Caesar Salad w/ Chicken
365 cal
Romaine, grilled chicken, cotija cheese, tortilla strips, scallions, Mexican caesar dressing
32g P 25g C 16g F
High protein Low cal contains dairy, gluten, eggs, fish
Southwestern Steak Salad
445 cal
Romaine, seared sirloin steak, black beans, corn, grape tomatoes, roasted peppers, tortilla strips, Chopt vinaigrette
32g P 54g C 12g F
High protein contains gluten
Sweet Beet Harvest Bowl
485 cal
Cauliflower rice base, roasted chicken, purple beets, seasonal apples, crumbled goat cheese, dried cranberries, roasted almonds, kale, balsamic vinaigrette
29g P 26g C 25g F
Keto contains dairy, nuts
Warm Miso Chicken Bowl
435 cal
Warm farro-brown-rice blend base, roasted chicken, roasted sweet potatoes, marinated kale, scallions, crispy shallots, carrot miso dressing
27g P 59g C 11g F
contains gluten
Lemon Crush Bowl
400 cal
Cauliflower rice base, roasted chicken, feta, crispy shallots, roasted almonds, fresh radish, pickled red onion, marinated kale, California Goddess dressing
26g P 20g C 20g F
Low cal Keto contains dairy, nuts
Palm Beach Salad w/ Shrimp
240 cal
Romaine, chilled shrimp, hearts of palm, grape tomatoes, avocado, pickled red onion, Chopt lemon vinaigrette
21g P 20g C 11g F
Low cal Keto contains shellfish
Santa Fe Salad
440 cal
Romaine, kale, grilled chicken, black beans, corn, grape tomatoes, avocado, cotija, tortilla strips, chipotle ranch dressing
20g P 32g C 29g F
contains dairy, gluten
Mexicali Vegan Wrap
660 cal
Whole-wheat tortilla, romaine, spinach, roasted sweet potatoes, hearts of palm, grape tomatoes, black beans, jalapeño peppers, tortilla chips, Mexican Goddess dressing
20g P 111g C 17g F
Veg contains gluten
Kebab Cobb Salad w/ Falafel
490 cal
Romaine, chickpea falafel, feta cheese, pickled red onions, Mama Lil's spicy peppers, pita chips, Greek Yogurt Tzatziki dressing
17g P 59g C 24g F
Veg contains dairy, gluten
Sweet Apple Orchard Salad
430 cal
Mixed greens, grilled chicken, seasonal apples, dried cranberries, goat cheese, candied walnuts, white balsamic vinaigrette
13g P 54g C 20g F
contains dairy, nuts
Mexicali Vegan Salad
390 cal
Romaine, spinach, roasted sweet potatoes, hearts of palm, grape tomatoes, black beans, jalapeño peppers, tortilla chips, Mexican Goddess dressing
13g P 64g C 11g F
Low cal Veg contains gluten
Chopt nutrition — common questions
What is the healthiest thing to eat at Chopt?
It depends on your goal: for protein, the Classic Cobb Salad leads at 56g; for fewer calories, the Palm Beach Salad w/ Shrimp at 240. The table above shows calories and macros for all 17 Chopt meals we track.
What has the most protein at Chopt?
The highest-protein item we track at Chopt is the Classic Cobb Salad — 56g protein for 600 calories, per Chopt Nutrition.
Where does Chopt nutrition data come from?
Every calorie and macro on this page is sourced from Chopt Nutrition, not estimated or AI-generated. Values can vary by location and change over time.
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