Pit StopTender Greens: high-protein, low-calorie picks
Here are the 114 Tender Greens items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Tender Greens publishes (see the source).
53 items are 400 calories or less. 41 have 30 g of protein or more. The most protein at 400 calories or less is Kids Plate: Chicken Tenders (22 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Kids Plate: Chicken Tenders1 kids entree (sides not included) | 393 | 22 | 42 | 15 |
| Kids Plate: Salt & Pepper Chicken1 kids entree (sides not included) | 255 | 17 | 30 | 7 |
| Kids Plate: Grilled Steak1 kids entree (sides not included) | 290 | 16 | 30 | 11 |
| Rustic Chicken Soup - Bowl1 bowl | 148 | 13 | 17 | 3 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Kids Bowl: Mac & Cheese1 kids entree (sides not included) | 566 | 20 | 92 | 14 |
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 |
|---|---|---|---|
| Kids Plate: Salt & Pepper Chicken1 kids entree (sides not included) | 255 | 17 | 6.7 |
| Mediterranean Steak Salad1 salad | 768 | 44 | 5.7 |
| Kids Plate: Chicken Tenders1 kids entree (sides not included) | 393 | 22 | 5.6 |
| Kids Plate: Grilled Steak1 kids entree (sides not included) | 290 | 16 | 5.5 |
| Thai: Grilled Shrimp Bowl1 bowl | 754 | 30 | 4.0 |
| Kids Bowl: Bolognese Pasta1 kids entree (sides not included) | 694 | 25 | 3.6 |
| Kids Bowl: Mac & Cheese1 kids entree (sides not included) | 566 | 20 | 3.5 |
| Braised Beans side (spring/summer)1 side | 643 | 22 | 3.4 |
| Nonna's Pasta Bowl (vegetarian)1 bowl | 677 | 23 | 3.4 |
| Mac & Cheese side1 side | 785 | 23 | 2.9 |
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Questions
What item under 1,000 calories has the most protein at Tender Greens?
Chipotle BBQ Chicken Salad (1 salad): 54 g protein, 952 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Tender Greens?
At 400 calories or less, the most protein comes from Kids Plate: Chicken Tenders (1 kids entree (sides not included)): 22 g protein, 393 calories; Kids Plate: Salt & Pepper Chicken (1 kids entree (sides not included)): 17 g protein, 255 calories; Kids Plate: Grilled Steak (1 kids entree (sides not included)): 16 g protein, 290 calories.
Where do these Tender Greens numbers come from?
From the nutrition information Tender Greens publishes, last checked November 4, 2026. Menus and recipes change, so check with the chain when it matters.