🥗 COSI Macros: What to Actually Order
Macros for 1 COSI menu item — calories, protein, carbs, and fat side by side. COSI is available mainly in the Northeast. The highest-protein order is the Chicken TBM Salad (34g protein), and the lightest is the Chicken TBM Salad (470 calories). Use the table to eyeball it — or let MacroMatch score every item against your exact targets.
Full macro table
| Meal | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chicken TBM Salad | 470 | 34g | 30g | 22g |
Best for protein
- Chicken TBM Salad — 34g protein, 470 cal (7.2g protein per 100 cal)
The Chicken TBM Salad is the winner on both counts: the most total protein and the best protein-to-calorie ratio at COSI.
Stop doing this math by hand. Tell MacroMatch your calorie and protein targets and it scores every COSI item (and 25+ other chains) against them — then hands you a DoorDash or Uber Eats link.
Find your best COSI order →FAQ
What is the highest-protein meal at COSI?
The Chicken TBM Salad leads with 34g of protein for 470 calories (30g carbs, 22g fat). That works out to 7.2g of protein per 100 calories.
What is the lowest-calorie order at COSI?
The Chicken TBM Salad is the lightest item we track at COSI, at 470 calories with 34g protein, 30g carbs, and 22g fat.
Which COSI meal has the best protein-to-calorie ratio?
The Chicken TBM Salad delivers 7.2g of protein per 100 calories (34g protein in 470 calories) — the most protein-efficient COSI order on this list.
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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.