🥗 Chopt Macros: What to Actually Order
Macros for 4 Chopt menu items — calories, protein, carbs, and fat side by side, ranging from 430 to 590 calories. Chopt is available in the Northeast and Southeast. The highest-protein order is the Chicken Tinga Bowl (42g protein), and the lightest is the Kale Caesar Salad (430 calories). Use the table to eyeball it — or let MacroMatch score every item against your exact targets.
Full macro table (sorted by protein)
| Meal | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chicken Tinga Bowl | 590 | 42g | 48g | 22g |
| Mexican Caesar Chicken Salad | 520 | 38g | 32g | 26g |
| Classic Cobb Salad | 560 | 36g | 24g | 34g |
| Kale Caesar Salad | 430 | 28g | 28g | 24g |
Best for protein
- Chicken Tinga Bowl — 42g protein, 590 cal (7.1g protein per 100 cal)
- Mexican Caesar Chicken Salad — 38g protein, 520 cal (7.3g protein per 100 cal)
- Classic Cobb Salad — 36g protein, 560 cal (6.4g protein per 100 cal)
If you are cutting, the Mexican Caesar Chicken Salad is the protein-efficiency pick: 7.3g of protein per 100 calories versus 7.1g for the Chicken Tinga Bowl.
Stop doing this math by hand. Tell MacroMatch your calorie and protein targets and it scores every Chopt item (and 25+ other chains) against them — then hands you a DoorDash or Uber Eats link.
Find your best Chopt order →FAQ
What is the highest-protein meal at Chopt?
The Chicken Tinga Bowl leads with 42g of protein for 590 calories (48g carbs, 22g fat). That works out to 7.1g of protein per 100 calories.
What is the lowest-calorie order at Chopt?
The Kale Caesar Salad is the lightest item we track at Chopt, at 430 calories with 28g protein, 28g carbs, and 24g fat.
Which Chopt meal has the best protein-to-calorie ratio?
The Mexican Caesar Chicken Salad delivers 7.3g of protein per 100 calories (38g protein in 520 calories) — the most protein-efficient Chopt order on this list.
More chain macro guides
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- All restaurant macro guides
Nutrition values are compiled from publicly available chain nutrition data and are approximate; recipes and portions vary by location. Always check the restaurant’s official nutrition information for allergies or medical needs.