Meet your Macros: Sweetgreen

Get the macro breakdown on your Sweetgreen order

Even if you have fully committed to your nutrition plan, there is going to come a day when you want (or need) to order take out and Sweetgreen is a great option. What exactly YOU should order is really going to depend on what else you are eating that day. The BEST way to know what to order is to get macronutrient recommendations from a qualified dietitian, track your food, and plan in advance. You might not always have time to do the last two though, so here’s a breakdown of how to estimate, which meals are the outliers, and other tips when you find yourself at the Sweetgreen counter.

Bowls

35 - 40 grams of protein, 50 - 60 grams of carbs, 25 - 30 grams of fat

Outliers:

• Naomi Osaka bowl — this bowl has both kinds of chicken, so you’re going to get extra protein in this meal - 52 grams with 56 grams of carbs and 27 grams of fat. At about 700 calories, this might be a great option if you’re calories should be in the 2000+ range, but choose something else if not.

• Mushroom Chimichurri: This bowl has 76 grams of carbs! Great if you’re a high level athlete or in calorie surplus but probably too many if not.

• Fish Taco: 45 grams of fat and 715 calories. Great choice if you have the calories and fat grams to spare, but 45 grams in one meal is a lot for most people, especially if you’re looking to cut.

Salads

30 - 40 grams of protein, 20 - 30 grams of carbs, 25 grams of fat

If you need fewer carbs for your meal, choose a salad option.

Outliers:

• Super Green Goddess: This sounds super healthy, and it is not bad but only has 20 grams of protein with 52 grams of carbs. If you want this salad, I’d add some extra protein.

• Garden Cobb: 22 grams of protein, 30 grams of carbs, but 51 grams of fat. That much fat is the total that some clients need in an entire day!

Plates

45-50 grams of protein, 40-45 grams of carbs and about 30 grams of fat.

These are pretty good choices! The fat could be slightly high for some, so you might want to watch your fat intake at breakfast and/or dinner if that applies, or have half of the plate and save the other half for later.

Other FAQs

What if ALL of these options are just way too many grams of carbs or fat for your plan? Not to worry! Order the one you want, split it in half to have for lunch the next day, and add extra of your own protein (or order double protein).

What is my go-to order? Half the Harvest Bowl (as per the last tip!) for 18 grams of protein, 30 grams of carbs, 15 grams of fat, and then add 4 ounces of my own cooked chicken breast on top, OR Chicken + Goat Cheese + Pesto Salad. If I don’t have that much fat available for my meal, I’ll sub the goat cheese for roasted sweet potatoes.

The Bread! Pass! Most people aren’t going to need the extra carbs from that side of bread.

Avoiding gluten? Definitely avoid the bread and ask for no za’atar croutons if your selection normally provides it.

Don’t know what your carbs, protein, and fat should be? Contact me for a personalized nutrition plan.