Chopt Nutrition Calculator

Source PDF · 2026-09-01

Starting from a menu item

Chopt's salads and bowls are published without dressing. Add one below — the guide's own numbers do not include it.

Kale Caesar1 salad, no dressing300 cal
Kale Caesar with grilled chicken1 salad, no dressing430 cal
Santa Fe1 salad, no dressing450 cal
Southwest Steak1 salad, no dressing445 cal
The Chopt Greek1 salad, no dressing395 cal
Sweet Apple Orchard1 salad, no dressing410 cal
Mexican Caesar1 salad, no dressing265 cal
Mexican Caesar with grilled chicken1 salad, no dressing395 cal
Classic Cobb1 salad, no dressing600 cal
Crispy Chicken Ranch1 salad, no dressing575 cal
Shrimp Spring Roll1 salad, no dressing260 cal
Chicken Club Wrap1 wrap650 cal
Turkey Club Wrap1 wrap635 cal
Turkey Pesto Wrap1 wrap640 cal

Add to it

Chopt does not publish which ingredients are in your pick, so everything stays listed here — anything you add counts on top.

Greens6

Chopt Blend1 portion70 cal
Romaine1 portion45 cal
Kale1 portion90 cal
Arugula1 portion30 cal
Spinach1 portion25 cal
Cabbage & Cilantro Blend1 portion70 cal

Core Choppings16

Grape Tomatoes1 portion10 cal
Corn1 portion45 cal
Jalapeño Peppers1 portion10 cal
Red Bell Peppers1 portion10 cal
English Cucumber1 portion10 cal
Seasonal Apples1 portion25 cal
Edamame1 portion60 cal
Carrots1 portion20 cal
Roasted Broccoli1 portion70 cal
Roasted Sweet Potatoes1 portion130 cal
Simpli Olives1 portion90 cal
Mama Lil'S Spicy Peppers1 portion50 cal
Pickled Red Onions1 portion15 cal
Purple Beets1 portion30 cal

Grains & Beans5

Brown Rice1 portion240 cal
Cauliflower Rice1 portion40 cal
Hummus1 portion150 cal
Chickpeas1 portion40 cal
Black Beans1 portion70 cal

Cheese & Dairy8

Goat Cheese1 portion115 cal
Pepperjack1 portion250 cal
Blue Cheese1 portion100 cal
Feta1 portion70 cal
Cotija Cheese1 portion100 cal
Aged Parmesan1 portion120 cal
Cage-Free Egg1 portion110 cal
Cage-Free Egg Whites1 portion30 cal

Crunch8

Tortilla Chips1 portion110 cal
Parmesan Crisps1 portion90 cal
Roasted Almonds1 portion80 cal
Artisan Croutons1 portion110 cal
Dried Cranberries1 portion130 cal
Crispy Wontons1 portion70 cal
Pita Chips1 portion130 cal
Crispy Shallots1 portion20 cal

The Goods12

Grilled Chicken/Roasted Chicken Breast1 portion130 cal
Panko Fried Chicken1 portion190 cal
Shrimp1 portion80 cal
All-Natural Smoked Bacon1 portion125 cal
Chickpea Falafel1 portion140 cal
Roasted Tofu1 portion60 cal
Avocado Half1 portion80 cal
Braised Chicken Tinga1 portion100 cal
Warm Roasted Chicken/Roasted Chicken Thigh1 portion145 cal
Norwegian Salmon1 portion220 cal
Seared Steak1 portion140 cal
Roasted Turkey1 portion110 cal

Soups, Sweets & Drinks10

Strawberry Squeeze Chiller8 oz70 cal
Blueberry Coconut Chiller8 oz70 cal
Jalapeño Cucumber Limeade8 oz80 cal
Unsweetened Iced Tea8 oz0 cal
Sea Salt Caramel1 each65 cal
Brownie1 each160 cal
Chocolate Chip Cookie1 each180 cal
Oatmeal Raisin Cookie1 each160 cal
Spicy Chicken Soup1 soup130 cal
Creamy Tomato Soup1 soup270 cal

How does Chopt compare?

Your order comes with you — build it at both and see the difference.

Build a Chopt salad, bowl or wrap chopping by chopping — greens, core choppings, grains and beans, cheese, crunch, the goods, and every housemade dressing at its published pour.

Chopt Nutrition Facts

all 149 items

Every item Chopt publishes, as served. Values come from Chopt’s official nutrition guide (retrieved 2026-09-01) exactly as published.

Chopt Menu Salads, Wraps, Bowls & Sandwiches

Chopt Menu Salads, Wraps, Bowls & Sandwiches nutrition facts
Item	Serving	Cal	Fat	Sat	Chol	Sodium	Carbs	Fiber	Sugars	Protein
Kale Caesar	1 salad, no dressing	300	14g	5g	25mg	685mg	27g	7g	5g	15g
Kale Caesar with grilled chicken	1 salad, no dressing	430	16g	6g	88mg	990mg	27g	7g	5g	39g
Santa Fe	1 salad, no dressing	450	30g	15g	65mg	403mg	30g	12g	8g	22g
Southwest Steak	1 salad, no dressing	445	12g	3g	60mg	685mg	54g	15g	7g	32g
The Chopt Greek	1 salad, no dressing	395	21g	6g	25mg	1070mg	33g	6g	6g	10g
Sweet Apple Orchard	1 salad, no dressing	410	16g	7g	31mg	136mg	58g	11g	41g	13g
Mexican Caesar	1 salad, no dressing	265	15g	6g	30mg	475mg	25g	8g	4g	11g
Mexican Caesar with grilled chicken	1 salad, no dressing	395	18g	7g	93mg	780mg	25g	8g	4g	36g
Classic Cobb	1 salad, no dressing	600	35g	12g	373mg	1838mg	17g	10g	7g	60g
Crispy Chicken Ranch	1 salad, no dressing	575	25g	14g	140mg	915mg	45g	8g	10g	44g
Shrimp Spring Roll	1 salad, no dressing	260	2g	0g	135mg	675mg	16g	7g	6g	18g
Chicken Club Wrap	1 wrap	650	24g	7g	88mg	1932mg	61g	12g	8g	52g
Turkey Club Wrap	1 wrap	635	23g	6g	80mg	2000mg	59g	10g	7g	50g
Turkey Pesto Wrap	1 wrap	640	26g	9g	84mg	1172mg	57g	6g	7g	43g
Hummus Crunch Wrap	1 wrap	735	25g	5g	0mg	1501mg	108g	17g	13g	20g
Salmon Avocado Wrap	1 wrap	815	33g	6g	60mg	1473mg	93g	12g	9g	35g
Chicken Avocado Wrap	1 wrap	740	28g	5g	78mg	1308mg	94g	12g	9g	29g
Chicken Tinga	1 bowl, no dressing	680	28g	8g	100mg	1188mg	77g	14g	4g	33g
Chicken Tinga	1 bowl, no dressing	515	25g	8g	100mg	798mg	45g	15g	6g	33g
Mediterranean Hummus	1 bowl, no dressing	700	32g	8g	103mg	1646mg	72g	7g	6g	29g
Mediterranean Hummus	1 bowl, no dressing	535	29g	8g	103mg	1257mg	40g	8g	9g	29g
Harvest	1 bowl, no dressing	840	32g	9g	109mg	1101mg	109g	11g	44g	30g
Harvest	1 bowl, no dressing	675	29g	9g	109mg	712mg	77g	12g	47g	30g
Beet Harvest Bowl	1 bowl, no dressing	740	27g	9g	109mg	856mg	96g	10g	43g	29g
Beet Harvest Bowl	1 bowl, no dressing	575	24g	9g	109mg	467mg	64g	11g	46g	29g
Salmon Avocado Bowl	1 bowl, no dressing	625	29g	4g	60mg	1168mg	62g	8g	6g	27g
Salmon Avocado Bowl	1 bowl, no dressing	460	26g	4g	60mg	778mg	30g	9g	8g	27g
Chicken Avocado Bowl	1 bowl, no dressing	550	24g	3g	78mg	1003mg	62g	8g	6g	21g
Chicken Avocado Bowl	1 bowl, no dressing	385	21g	3g	78mg	613mg	31g	9g	8g	21g
Turkey Club	1 sandwich	620	22g	3g	73mg	1676mg	57g	7g	6g	38g
Chicken Club	1 sandwich	640	24g	4g	81mg	1601mg	57g	7g	6g	40g
Caprese (Vegetarian)	1 sandwich	665	37g	13g	47mg	1149mg	56g	5g	5g	27g
Chicken Caprese	1 sandwich	795	40g	14g	110mg	1454mg	56g	5g	5g	52g
Chipotle Turkey	1 sandwich	785	41g	15g	128mg	1648mg	55g	7g	3g	50g
Chipotle Chicken	1 sandwich	805	42g	16g	136mg	1573mg	55g	7g	3g	52g
Spicy Avotuna	1 sandwich	990	60g	16g	155mg	2376mg	57g	6g	2g	56g

Chopt Greens

Chopt Greens nutrition facts
Item	Serving	Cal	Fat	Sat	Chol	Sodium	Carbs	Fiber	Sugars	Protein
Chopt Blend	1 portion	70	1.5g	0g	0mg	95mg	13g	6g	5g	6g
Romaine	1 portion	45	1g	0g	0mg	20mg	8g	5g	3g	3g
Kale	1 portion	90	0g	0g	0mg	60mg	12g	6g	6g	6g
Arugula	1 portion	30	0g	0g	0mg	60mg	6g	0g	6g	6g
Spinach	1 portion	25	0g	0g	0mg	84mg	4g	3g	1g	3g
Cabbage & Cilantro Blend	1 portion	70	0g	0g	0mg	70mg	17g	7g	8g	4g

Chopt Core Choppings

Chopt Core Choppings nutrition facts
Item	Serving	Cal	Fat	Sat	Chol	Sodium	Carbs	Fiber	Sugars	Protein
Grape Tomatoes	1 portion	10	0g	0g	0mg	0mg	2g	1g	2g	1g
Corn	1 portion	45	0g	0g	0mg	0mg	10g	1g	1g	1g
Jalapeño Peppers	1 portion	10	0g	0g	0mg	0mg	2g	1g	1g	0g
Red Bell Peppers	1 portion	10	0g	0g	0mg	1mg	3g	1g	2g	0g
English Cucumber	1 portion	10	0g	0g	0mg	0mg	2g	0g	1g	0g
Seasonal Apples	1 portion	25	0g	0g	0mg	0mg	7g	1g	5g	0g
Edamame	1 portion	60	2.5g	0g	0mg	0mg	4g	3g	1g	6g
Carrots	1 portion	20	0g	0g	0mg	35mg	5g	1g	2g	0g
Roasted Broccoli	1 portion	70	4g	0.5g	0mg	530mg	7g	3g	1g	2g
Roasted Sweet Potatoes	1 portion	130	5g	0g	0mg	270mg	20g	3g	6g	2g
Simpli Olives	1 portion	90	9g	1g	0mg	480mg	2g	2g	0g	0g
Mama Lil'S Spicy Peppers	1 portion	50	3.5g	0g	0mg	190mg	6g	1g	3g	1g
Pickled Red Onions	1 portion	15	0g	0g	0mg	230mg	3g	0g	1g	0g
Purple Beets	1 portion	30	0g	0g	0mg	25mg	7g	2g	5g	1g
Scallions	1 portion	5	0g	0g	0mg	0mg	1g	0g	0g	0g
Celery	1 portion	5	0g	0g	0mg	35mg	1g	1g	1g	0g

Chopt Grains & Beans

Chopt Grains & Beans nutrition facts
Item	Serving	Cal	Fat	Sat	Chol	Sodium	Carbs	Fiber	Sugars	Protein
Brown Rice	1 portion	240	2g	0g	0mg	900mg	48g	3g	2g	5g
Cauliflower Rice	1 portion	40	1g	0g	0mg	25mg	7g	4g	3g	3g
Hummus	1 portion	150	12g	2g	0mg	208mg	8g	2g	0g	3g
Chickpeas	1 portion	40	0.5g	0g	0mg	60mg	7g	2g	1g	2g
Black Beans	1 portion	70	0g	0g	0mg	0mg	14g	5g	0g	5g

Chopt Cheese & Dairy

Chopt Cheese & Dairy nutrition facts
Item	Serving	Cal	Fat	Sat	Chol	Sodium	Carbs	Fiber	Sugars	Protein
Goat Cheese	1 portion	115	8g	6g	31mg	106mg	4g	0g	0g	6g
Pepperjack	1 portion	250	20g	13g	65mg	380mg	2g	0g	0g	16g
Blue Cheese	1 portion	100	8g	5g	20mg	320mg	1g	0g	0g	6g
Feta	1 portion	70	6g	4g	25mg	260mg	1g	0g	1g	4g
Cotija Cheese	1 portion	100	9g	5g	30mg	400mg	1g	0g	0g	6g
Aged Parmesan	1 portion	120	8g	5g	25mg	510mg	4g	0g	0g	8g
Cage-Free Egg	1 portion	110	8g	2.5g	265mg	90mg	1g	0g	1g	9g
Cage-Free Egg Whites	1 portion	30	0g	0g	0mg	105mg	1g	0g	0g	7g

Chopt Crunch

Chopt Crunch nutrition facts
Item	Serving	Cal	Fat	Sat	Chol	Sodium	Carbs	Fiber	Sugars	Protein
Tortilla Chips	1 portion	110	5g	1g	0mg	55mg	14g	2g	0g	2g
Parmesan Crisps	1 portion	90	5g	3.5g	20mg	150mg	4g	1g	0g	6g
Roasted Almonds	1 portion	80	7g	1g	0mg	0mg	3g	2g	1g	3g
Artisan Croutons	1 portion	110	5g	0g	0mg	135mg	13g	1g	0g	2g
Dried Cranberries	1 portion	130	0g	0g	0mg	0mg	35g	2g	31g	0g
Crispy Wontons	1 portion	70	4g	0g	0mg	10mg	8g	0g	0g	2g
Pita Chips	1 portion	130	5g	0.5g	0mg	270mg	19g	1g	1g	3g
Crispy Shallots	1 portion	20	1g	0.5g	0mg	0mg	3g	1g	1g	0g

Chopt The Goods

Chopt The Goods nutrition facts
Item	Serving	Cal	Fat	Sat	Chol	Sodium	Carbs	Fiber	Sugars	Protein
Grilled Chicken/Roasted Chicken Breast	1 portion	130	3g	1g	63mg	305mg	0g	0g	0g	25g
Panko Fried Chicken	1 portion	190	3.5g	1g	75mg	250mg	15g	0g	1g	23g
Shrimp	1 portion	80	1g	0g	135mg	610mg	1g	0g	0g	15g
All-Natural Smoked Bacon	1 portion	125	8g	3g	25mg	1100mg	0g	0g	0g	15g
Chickpea Falafel	1 portion	140	4.5g	0g	0mg	510mg	20g	5g	3g	6g
Roasted Tofu	1 portion	60	5g	1g	0mg	0mg	1g	0g	0g	5g
Avocado Half	1 portion	80	7.5g	1g	0mg	3mg	4.5g	3.5g	0.5g	1g
Braised Chicken Tinga	1 portion	100	3g	1g	70mg	310mg	3g	0g	2g	15g
Warm Roasted Chicken/Roasted Chicken Thigh	1 portion	145	9g	2g	78mg	305mg	1g	0g	0g	15g
Norwegian Salmon	1 portion	220	14g	3g	60mg	470mg	0g	0g	0g	21g
Seared Steak	1 portion	140	6g	0g	30mg	410mg	0g	0g	0g	19g
Roasted Turkey	1 portion	110	1.5g	0g	55mg	380mg	0g	0g	0g	23g

Chopt Housemade Dressings

Chopt Housemade Dressings nutrition facts
Item	Serving	Cal	Fat	Sat	Chol	Sodium	Carbs	Fiber	Sugars	Protein
Chopt Vinaigrette	30 g	130	15g	1.5g	0mg	350mg	1g	0g	0g	0g
Balsamic Vinaigrette	30 g	140	14g	1g	0mg	160mg	3g	0g	3g	0g
White Balsamic Vinaigrette	30 g	140	14g	1g	0mg	200mg	2g	0g	2g	0g
Buttermilk Ranch	30 g	140	14g	1g	15mg	180mg	2g	0g	1g	1g
Creamy Caesar	30 g	150	15g	1.5g	20mg	210mg	1g	0g	1g	1g
Mexican Caesar	30 g	170	18g	2g	15mg	200mg	1g	0g	0g	1g
Sweet & Smoky Chipotle Vinaigrette	30 g	130	12g	1g	0mg	220mg	4g	0g	3g	0g
Smoky Bacon Russian	30 g	210	11g	1g	15mg	450mg	3g	0g	2g	2g
Chipotle Ranch	30 g	135	13g	1g	8mg	200mg	3g	0g	2g	0.5g
Fiery Feta	30 g	140	15g	3g	10mg	220mg	1g	0g	0g	1g
Creamy Sesame	30 g	120	12g	1g	10mg	320mg	3g	0g	3g	0g
Mexican Goddess	30 g	90	9g	1g	0mg	30mg	2g	1g	0g	0g
Yogurt Dill	30 g	20	1g	0g	0mg	630mg	1g	0g	0.5g	2g
Honey Dijon	30 g	40	2g	1g	5mg	210mg	4g	0g	3g	1g
Lemon Tahini	30 g	90	8g	1g	0mg	190mg	3g	0g	0g	2g
Miso Carrot	30 g	70	6g	0g	0mg	320mg	4g	0g	3g	1g
Chopt Vinaigrette	22 g	98	11g	1g	0mg	263mg	1g	0g	0g	0g
Balsamic Vinaigrette	22 g	105	11g	1g	0mg	120mg	2g	0g	2g	0g
White Balsamic Vinaigrette	22 g	105	11g	1g	0mg	150mg	2g	0g	2g	0g
Buttermilk Ranch	22 g	105	11g	1g	11mg	135mg	2g	0g	1g	1g
Creamy Caesar	22 g	113	11g	1g	15mg	158mg	1g	0g	1g	1g
Creamy Sesame	22 g	90	9g	1g	8mg	240mg	2g	0g	2g	0g
Mexican Caesar	22 g	128	14g	2g	11mg	150mg	1g	0g	0g	1g
Sweet & Smoky Chipotle Vinaigrette	22 g	98	9g	1g	0mg	165mg	3g	0g	2g	0g
Smoky Bacon Russian	22 g	158	8g	1g	11mg	338mg	2g	0g	2g	2g
Chipotle Ranch	22 g	100	10g	1g	6mg	150mg	2g	0g	2g	0g
Fiery Feta	22 g	105	11g	2g	8mg	165mg	1g	0g	0g	1g
Mexican Goddess	22 g	68	7g	1g	0mg	23mg	2g	1g	0g	0g
Yogurt Dill	22 g	15	1g	0g	0mg	473mg	1g	0g	0g	2g
Honey Dijon	22 g	30	2g	1g	4mg	158mg	3g	0g	2g	1g
Lemon Tahini	22 g	68	6g	1g	0mg	143mg	2g	0g	0g	2g
Miso Carrot	22 g	52	4g	0g	0mg	213mg	3g	0g	2g	1g
Balsamic Vinegar	30 g	25	0g	0g	0mg	5mg	5g	0g	4g	0g
Red Wine Vinegar	30 g	5	0g	0g	0mg	0mg	0g	0g	0g	0g
Extra Virgin Olive Oil	30 g	240	27g	4g	0mg	0mg	0g	0g	0g	0g
Fresh Squeezed Lemon	30 g	5	0g	0g	0mg	0mg	2g	0g	1g	0g
Extra Virgin Olive Oil & Lemon Juice	60 g	245	27g	4g	0mg	0mg	2g	0g	1g	0g
Extra Virgin Olive Oil & Balsamic Vinegar	60 g	265	27g	4g	0mg	5mg	5g	0g	4g	0g
Extra Virgin Olive Oil & Red Wine Vinegar	60 g	245	27g	4g	0mg	0mg	0g	0g	0g	0g

Chopt Wrap

Chopt Wrap nutrition facts
Item	Serving	Cal	Fat	Sat	Chol	Sodium	Carbs	Fiber	Sugars	Protein
Whole Wheat Tortilla	1 wrap	290	6g	2g	0mg	510mg	50g	5g	3g	9g
Protein Wrap	1 wrap	170	11g	1g	0mg	640mg	36g	33g	0g	15g

Chopt Sandwich Ingredients

Chopt Sandwich Ingredients nutrition facts
Item	Serving	Cal	Fat	Sat	Chol	Sodium	Carbs	Fiber	Sugars	Protein
Orwashers Ciabatta	1 roll	260	4g	0.5g	0mg	680mg	47g	4g	0.5g	10g
Lemon Aioli	30 g	170	17g	2g	16mg	275mg	2g	0g	1g	0g
Tuna Salad	1 portion	450	34g	5g	95mg	870mg	2g	0g	1g	31g
Bacon Cabbage Slaw	1 portion	100	7g	1g	10mg	390mg	5g	1g	3g	3g
Kale Jalapeño Slaw	1 portion	40	3g	0g	0mg	69mg	2g	1g	1g	1g
Pesto	1 portion	65	7g	1g	2mg	53mg	1g	0g	0g	1g
Spicy Pickled Peppers	1 portion	15	0g	0g	0mg	460mg	3g	0g	0g	0g

Chopt Soups, Sweets & Drinks

Chopt Soups, Sweets & Drinks nutrition facts
Item	Serving	Cal	Fat	Sat	Chol	Sodium	Carbs	Fiber	Sugars	Protein
Strawberry Squeeze Chiller	8 oz	70	0g	0g	0mg	0mg	18g	1g	17g	0g
Blueberry Coconut Chiller	8 oz	70	0g	0g	0mg	5mg	19g	0g	19g	0g
Jalapeño Cucumber Limeade	8 oz	80	0g	0g	0mg	10mg	20g	0g	19g	0g
Unsweetened Iced Tea	8 oz	0	0g	0g	0mg	0mg	0g	0g	0g	0g
Sea Salt Caramel	1 each	65	3g	3g	13mg	62mg	7g	0g	6g	0g
Brownie	1 each	160	9g	5g	55mg	45mg	21g	1g	16g	2g
Chocolate Chip Cookie	1 each	180	8g	5g	30mg	140mg	25g	1g	15g	2g
Oatmeal Raisin Cookie	1 each	160	6g	3.5g	25mg	125mg	25g	1g	12g	3g
Spicy Chicken Soup	1 soup	130	6g	1g	25mg	1030mg	12g	3g	4g	9g
Creamy Tomato Soup	1 soup	270	19g	5g	20mg	870mg	16g	0g	4g	4g