Fast casual · Salads

The healthiest orders at Chopt

16 Chopt meals ranked by protein, calories, and where the numbers come from. Pick the one that fits your day.

Nutrition checked September 25, 2026 · Numbers: all 16 published · Chopt’s nutrition page

Top pick

Classic Cobb

A hearty chopped salad of greens, egg, bacon, blue cheese and grilled chicken; one of the richer picks.

Salads · $15.25 typical price · Published

600calories · 10.0 g protein per 100 cal

60 gProtein

17 gCarbs

35 gFat

Best pick under every calorie limit

The most protein you can get at Chopt under each limit.

UNDER 400 CALMexican Caesar with Grilled Chicken395 cal · 36 g protein UNDER 500 CALKale Caesar with Grilled Chicken430 cal · 39 g protein UNDER 600 CALClassic Cobb600 cal · 60 g protein UNDER 700 CALClassic Cobb600 cal · 60 g protein UNDER 800 CALClassic Cobb600 cal · 60 g protein

Most protein at Chopt

#	Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
1	Classic CobbSalads · $15.25 typical	600	60 g	17 g	35 g	10.0 g	Published
2	Chicken Club WrapWraps · $13.25 typical	650	52 g	61 g	24 g	8.0 g	Published
3	Chicken Caprese SandwichSandwiches · $13.75 typical	795	52 g	56 g	40 g	6.5 g	Published
4	Crispy Chicken RanchSalads · $14.25 typical	575	44 g	45 g	25 g	7.7 g	Published
5	Kale Caesar with Grilled ChickenSalads · $14.25 typical	430	39 g	27 g	16 g	9.1 g	Published

Vegetarian picks

Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
Mediterranean Hummus Bowl with Cauliflower RiceBowls · $14.75 typical	535	29 g	40 g	29 g	5.4 g	Published
Beet Harvest Bowl with Cauliflower RiceBowls · $14.75 typical	575	29 g	64 g	24 g	5.0 g	Published
Sweet Apple OrchardSalads · $13.25 typical	410	13 g	58 g	16 g	3.2 g	Published
Mexican CaesarSalads · $12.25 typical	265	11 g	25 g	15 g	4.2 g	Published
The Chopt GreekSalads · $13.25 typical	395	10 g	33 g	21 g	2.5 g	Published

Every Chopt dish we track

Best overall first. Sides and snacks come last.

#	Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
1	Classic CobbSalads · $15.25 typical	600	60 g	17 g	35 g	10.0 g	Published
2	Chicken Club WrapWraps · $13.25 typical	650	52 g	61 g	24 g	8.0 g	Published
3	Kale Caesar with Grilled ChickenSalads · $14.25 typical	430	39 g	27 g	16 g	9.1 g	Published
4	Mexican Caesar with Grilled ChickenSalads · $14.25 typical	395	36 g	25 g	18 g	9.1 g	Published
5	Crispy Chicken RanchSalads · $14.25 typical	575	44 g	45 g	25 g	7.7 g	Published
6	Southwest SteakSalads · $14.25 typical	445	32 g	54 g	12 g	7.2 g	Published
7	Chicken Tinga Bowl with Cauliflower RiceBowls · $14.75 typical	515	33 g	45 g	25 g	6.4 g	Published
8	Salmon Avocado Bowl with Cauliflower RiceBowls · $15.75 typical	460	27 g	30 g	26 g	5.9 g	Published
9	Beet Harvest Bowl with Cauliflower RiceBowls · $14.75 typical	575	29 g	64 g	24 g	5.0 g	Published
10	Mediterranean Hummus Bowl with Cauliflower RiceBowls · $14.75 typical	535	29 g	40 g	29 g	5.4 g	Published
11	Chicken Caprese SandwichSandwiches · $13.75 typical	795	52 g	56 g	40 g	6.5 g	Published
12	Chicken Avocado Bowl with Cauliflower RiceBowls · $14.75 typical	385	21 g	31 g	21 g	5.5 g	Published
13	Salmon Avocado WrapWraps · $14.75 typical	815	35 g	93 g	33 g	4.3 g	Published
14	Sweet Apple OrchardSalads · $13.25 typical	410	13 g	58 g	16 g	3.2 g	Published
15	The Chopt GreekSalads · $13.25 typical	395	10 g	33 g	21 g	2.5 g	Published
16	Mexican CaesarSalads · $12.25 typical	265	11 g	25 g	15 g	4.2 g	Published

Quick answers

What’s the healthiest order at Chopt?

Classic Cobb: 600 calories and 60 g of protein (10.0 g per 100 calories). It ranks first of the 16 Chopt meals we track for landing in a moderate calorie range with plenty of protein.

What has the most protein at Chopt?

Classic Cobb, with 60 g of protein for 600 calories. Next is Chicken Club Wrap (52 g, 650 cal).

What can I get at Chopt under 500 calories?

Kale Caesar with Grilled Chicken (430 cal, 39 g protein), Mexican Caesar with Grilled Chicken (395 cal, 36 g protein) and Southwest Steak (445 cal, 32 g protein).

Is there a high-protein vegetarian option at Chopt?

Mediterranean Hummus Bowl with Cauliflower Rice: 29 g of protein for 535 calories.

How we rank and where the numbers come from

“Healthiest” here means the most protein inside a moderate calorie range. It’s the same formula as the app’s Fat-loss goal: 400–650 calories, a 40 g protein target, protein per calorie, fiber, and a small preference for better-sourced numbers. It doesn’t weigh sodium, sugar or allergens.

Every number carries a label. Published is the restaurant's own figure for that exact item. Calculated is added up from the restaurant's published ingredient values for a standard build, shown as a likely range. Estimated means no published figure exists, so it is estimated and always shown as a range. Tap a label to see its source.

Menus change and portions vary. My Fit Menu never verifies allergens, so confirm ingredients with the restaurant. Spotted a wrong number? Email support@myfitmenu.health.

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More places like Chopt

Dig InnTop pick: Herb Chicken, Rice & Broccoli Bowl · 387–473 cal · 37–45 g Flower ChildTop pick: Mediterranean Chicken Kabob Bowl · 660 cal · 40 g Just SaladTop pick: Chicken Caesar · 400 cal · 37 g sweetgreenTop pick: Kale Caesar · 545 cal · 41 g Tender GreensTop pick: Harvest Chicken Salad · 667 cal · 38 g True Food KitchenTop pick: TFK Classic Chicken Sandwich (Grilled) · 620 cal · 50 g

Chopt in our guides

High-protein fast food, rankedThe fast-food and fast-casual meals with the most protein for their calories.Fast food under 500 caloriesFilling fast-food meals that stay under 500 calories, most protein first.High-protein vegetarian restaurant mealsMeatless meals at chains that still bring the protein.Low-carb fast foodFast-food meals under 25 g of carbs with plenty of protein.High-protein restaurant saladsSalads that actually fill you up, from Sweetgreen to Chick-fil-A.