How many calories are in a Chopt salad?

It depends entirely on your base, proteins, choppings, crunch, and dressing. A light chopped salad can be a few hundred calories, while loaded bowls and wraps climb much higher. Build your order above to see your exact total.

Which Chopt dressing has the fewest calories?

Lighter vinegar- and citrus-based options (like red wine vinegar or fresh lemon) are far lower than creamy dressings such as ranch or Caesar. Add different dressings above to compare how each affects your bowl.

Does Chopt nutrition include the dressing?

Chopt's published salad and bowl nutrition does not include dressing; it's added separately. This calculator lets you add your dressing on top so the total reflects what you'll actually eat.

Chopt Calorie Calculator

About the Chopt Calorie Calculator

A Chopt salad swings from a light chopped bowl to a calorie bomb depending on your greens, proteins, crunch, and dressing. The create-your-own chopped-salad chain lets you build ingredient by ingredient or start from a signature salad, wrap, or bowl. Craft yours below and see the nutrition before it's tossed.

•Calorie counts for Chopt greens, choppings, proteins, crunch, and dressings
•Craft a custom chopped salad and watch the nutrition total update live
•See how each protein, topping, and dressing changes the calories instantly

Chopt Popular Items & Calories

Calorie ranges across available sizes. Select any item in the calculator above for full nutrition and customization.

Item	Calories
Chopt Blend	70 cal
Chopt Vinaigrette	98-130 cal
Grilled / Roasted Chicken Breast	130 cal
Kale Caesar	300 cal
Santa Fe	450 cal
Classic Cobb	600 cal
Brown Rice	240 cal
Chicken Tinga (Brown Rice)	680 cal
Goat Cheese	115 cal
Grape Tomatoes	10 cal
Mission Hearty Grains Whole Wheat Tortilla	290 cal
Orwashers Ciabatta	260 cal
Sea Salt Caramel	65 cal
Spicy Chicken Soup	130 cal
Strawberry Squeeze Chiller	70 cal
Tortilla Chips	110 cal
Turkey Club	620 cal
Blueberry Coconut Chiller	70 cal
Brownie	160 cal
Cauliflower Rice	40 cal

Chopt: Lightest vs. Heaviest Picks

The Chopt nutrition calculator above adds up protein, fat, carbs, sugar, and sodium as you build. Because Chopt lists its salads without dressing, adding yours here is the only way to see the real total.

Lightest pick

Unsweetened Iced Tea

0 cal

Heaviest pick

Spicy Avotuna

990 cal

How to Cut Calories at Chopt

✓Start with greens rather than a grain or noodle base to keep the bowl's calories down.
✓Add dressing on the side and pour lightly; creamy dressings like ranch and Caesar are the biggest hidden cost.
✓Choose grilled chicken, falafel, or tofu over crispy or fried proteins.
✓Go easy on the crunch toppings and cheese, since a little adds up quickly across a whole bowl.
✓Remember Chopt's listed nutrition leaves out dressing, so always add yours to see what you'll actually eat.

Chopt Nutrition FAQ

How many calories are in a Chopt salad?: It depends entirely on your base, proteins, choppings, crunch, and dressing. A light chopped salad can be a few hundred calories, while loaded bowls and wraps climb much higher. Build your order above to see your exact total.
Which Chopt dressing has the fewest calories?: Lighter vinegar- and citrus-based options (like red wine vinegar or fresh lemon) are far lower than creamy dressings such as ranch or Caesar. Add different dressings above to compare how each affects your bowl.
Does Chopt nutrition include the dressing?: Chopt's published salad and bowl nutrition does not include dressing; it's added separately. This calculator lets you add your dressing on top so the total reflects what you'll actually eat.

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