Pit StopSaladworks: high-protein, low-calorie picks
Here are the 103 Saladworks items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Saladworks publishes (see the source).
58 items are 400 calories or less. 23 have 30 g of protein or more. The most protein at 400 calories or less is Bently - Salad (34 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Bently - Salad1 salad | 350 | 34 | 11 | 18 |
| Steakhouse Salad - Salad1 salad | 360 | 21 | 11 | 25 |
| Superfood Salad (Protein Maxxing)1 salad | 350 | 20 | 31 | 16 |
| Mediterranean Chicken - Salad1 salad | 360 | 19 | 13 | 23 |
| Chicken Tortilla Soup - Large1 large soup | 220 | 18 | 24 | 7 |
| Chicken Noodle Soup - Large1 large soup | 240 | 16 | 26 | 7 |
| Tofu Superfood - Salad1 salad | 380 | 16 | 32 | 21 |
| Kids Grilled Cheese1 kids meal | 360 | 15 | 35 | 19 |
| Chicken Tortilla Soup - Medium1 medium soup | 170 | 14 | 18 | 5 |
| Kids Grilled Chicken Quesadilla1 kids meal | 310 | 14 | 27 | 17 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Kale Caesar Salad (Protein Maxxing)1 salad | 540 | 36 | 32 | 32 |
| Avocado Cobb - Salad1 salad | 590 | 35 | 20 | 41 |
| Southwest Chicken Caesar Salad - Salad1 salad | 500 | 33 | 18 | 35 |
| Grilled Chicken Caesar - Salad1 salad | 520 | 33 | 30 | 32 |
| Southwest Chipotle Ranch - Salad1 salad | 590 | 29 | 29 | 41 |
| Roasted Turkey Club - Salad1 salad | 490 | 26 | 41 | 25 |
| Roasted Turkey Club Salad (Protein Maxxing)1 salad | 440 | 25 | 66 | 17 |
| Buffalo Bleu - Salad1 salad | 440 | 21 | 17 | 29 |
| Buffalo Bleu - Wrap1 wrap | 430 | 20 | 15 | 29 |
| Sophie's - Salad1 salad | 470 | 20 | 57 | 18 |
Most protein for the calories
Items of 800 calories or less with at least 15 g of protein, ranked by grams of protein per 100 calories.
| Item | Cal | Protein | Per 100 cal |
|---|---|---|---|
| Bently - Salad1 salad | 350 | 34 | 9.7 |
| Chicken Tortilla Soup - Large1 large soup | 220 | 18 | 8.2 |
| Kale Caesar Salad (Protein Maxxing)1 salad | 540 | 36 | 6.7 |
| Chicken Noodle Soup - Large1 large soup | 240 | 16 | 6.7 |
| Southwest Chicken Caesar Salad - Salad1 salad | 500 | 33 | 6.6 |
| Grilled Chicken Caesar - Salad1 salad | 520 | 33 | 6.3 |
| Bently - Wrap1 wrap | 650 | 41 | 6.3 |
| Avocado Cobb - Salad1 salad | 590 | 35 | 5.9 |
| Steakhouse Salad - Salad1 salad | 360 | 21 | 5.8 |
| Superfood Salad (Protein Maxxing)1 salad | 350 | 20 | 5.7 |
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Questions
What item under 1,000 calories has the most protein at Saladworks?
Avocado Cobb - Wrap (1 wrap): 42 g protein, 890 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Saladworks?
At 400 calories or less, the most protein comes from Bently - Salad (1 salad): 34 g protein, 350 calories; Steakhouse Salad - Salad (1 salad): 21 g protein, 360 calories; Superfood Salad (Protein Maxxing) (1 salad): 20 g protein, 350 calories.
Where do these Saladworks numbers come from?
From the nutrition information Saladworks publishes, last checked November 5, 2026. Menus and recipes change, so check with the chain when it matters.