Salads & Grain Bowls guide
Chopt Nutrition Calculator
Build your Chopt meal and see calories, protein, carbs, fat, and sodium instantly. Free Chopt nutrition calculator with full menu.
Greens, grains and dressings - the balanced build.
About Chopt nutrition
Chopt is a fast-casual salad and grain-bowl chain: bases, proteins, toppings and dressing are layered your way, each carrying its listed count.
Smart ordering tips
- Build your bowl with dressing on the side and with dressing mixed in, then compare the two totals above
- Compare an all-greens base with a half-grains base in the builder
- Add one protein serving, then build the scattered-toppings version, and compare which items move the total
- Click in the crunchy toppings - croutons, chips, candied nuts - to see each one's count where the menu lists them
Frequently asked questions
A fully loaded Chopt bowl with dressing and the same bowl built with fewer items are two different orders. Build yours above for the exact numbers.
Look for grilled proteins, vegetable sides, and smaller portions. Compare items in the calculator above to find the best fit for your calorie and protein targets.
A typical meal contains 1,500-2,500 mg of sodium, exceeding the daily recommended limit.
Swap fried items for grilled, choose a small size for sides and drinks, pick mustard or hot sauce instead of creamy sauces, and add a side salad where available. Small changes like these typically cut 300 to 500 calories from a standard combo meal.
Yes. Build your meal above, then tap Save to diary. The full macro breakdown, including calories, protein, carbs, fat, fiber, and sodium, is copied to your Macrition food diary for that day.