Menu Breakdown: Sweetgreen

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Sweetgreen recently added a macro tracking feature to its app. The tool shows protein, carbs, and fat in real time while you build a bowl, which makes it easier to adjust ingredients based on your goals. The update follows a change from earlier this year when Sweetgreen increased protein portions across several menu items, a move that reflects how much customer demand has shifted toward higher protein meals.

We dug into their nutritional facts and here’s what we found:

About 77% of their prebuilt entrees provide more than 20g of protein, which is the Minimum Protein Threshold (MPT) needed to trigger Muscle Protein Synthesis (MPS). Roughly 60% of their prebuilt entrees pass 30g.

The heavy hitters
The Hot Honey Chicken Protein Plate leads with 52g of protein. The Kale Caesar Salad follows with 41g, and the Harvest Bowl and Chicken Caprese Bowl come in at 40g each. These options easily clear the MPT range and can help you reach your protein intake target.

Smart add-ons
If you need a bump, the best additions are simple. A hard boiled egg or any of the cheeses add 6 to 8g of protein. Hummus, almonds, and Za’atar breadcrumbs each contribute 3 to 4g. These are efficient choices because they raise protein without forcing big changes to the rest of the bowl.

Main protein choices
The core protein options are fairly consistent. Most fall between 20g for the blackened chicken and 25g for the garlic steak. One exception is the tofu, which provides only 9g. This makes the add-ons especially useful if you opt for tofu and want to reach the MPT range.

Bases and dressings
The bases only slightly differ in protein content. Pick the one you enjoy. If you want a small edge, herbed quinoa offers 5g, the highest among the base options. Dressings follow the same pattern, meaning there is no protein advantage to chase. If calories matter, consider ditching the classic balsamic vinaigrette at 210 calories for the pesto vinaigrette at 110 calories.

Dessert with benefits
Select California locations are testing Sweetflow, a frozen yogurt that adds 13 to 16g of protein depending on the flavor. It is rare for a dessert to deliver as much protein as a snack, which makes Sweetflow a useful option if you are short on your daily total.

Why you should care
Sweetgreen has turned a typical salad stop into a reliable place to hit your protein target. Most entrees already meet or exceed the MPT range, and the add-ons make it easy to tune your bowl without complicating the order. The macro tracking tool removes guesswork by showing how every ingredient shifts your totals in real time. 

This combination helps you stay consistent with protein intake, which matters if you train regularly or want balanced meals that support muscle repair. A higher protein meal also keeps you fuller and steadier for longer, which can reduce snacking and help you maintain your overall nutrition goals.

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