Salad and Go calories: the best order for every goal
Salad and Go publishes a full per-item calorie and macro chart, and its core salads land in a notably low-calorie band. Every standard salad with pulled chicken and no dressing is 490 calories or fewer, with several around 280 to 310 calories while still delivering 25 to 39g of protein. The trade-off is in the wraps and breakfast burritos, where tortillas push items to 740 calories and up.
By the MenuWise editorial team. Last reviewed June 3, 2026. Editorial standards.
The best Salad and Go order for every goal
Every figure below is calculated from Salad and Go’s own published per-ingredient nutrition. Portions and recipes change, so confirm against the live Salad and Go nutrition calculator before you order.
Goal
Order
Cal
Protein
Highest protein
Cobb Salad with pulled chicken (no dressing)Most protein of any salad and the lowest carb (11g). The chart lets you swap steak for plus 50 calories or drop protein for minus 90.
~460
~39g
Lowest calorie (still filling)
Mediterranean or Caesar Salad with pulled chicken (no dressing)The lowest-calorie standard salads while still 26 to 29g of protein. Dressing is added separately, from balsamic vinegar at 30 calories to creamy dressings around 310.
~280
~26-29g
Keto / low-carb
Cobb Salad (no dressing) with a low-carb dressingThe Cobb base is 11g of total carbs with 39g of protein. Net carbs are not published, and dressings vary widely (ranch 2g vs BBQ ranch 10g), so the final number depends on your build.
~460
~39g
Vegetarian
Any salad built with tofu instead of chicken, or the Greek Yogurt ParfaitTofu is the vegetarian protein at 140 calories and 10g per serving. The Greek Yogurt Parfait (250 cal, 20g protein) is a high-protein vegetarian option.
~250-310
~10-20g
Vegan
Greens plus tofu plus balsamic vinaigrette, or the Kids SaladSalad and Go states its tofu is vegan; vegans should avoid the meats, cheeses, and ranch, Caesar, and Greek dressings. Build totals vary, so confirm your dressing.
varies
varies
Salad and Go nutrition by ingredient
The published numbers behind every build above, so you can mix your own. Per Salad and Go’s nutrition data.
Ingredient
Cal
Protein
Carbs
Caesar Salad (chicken, no dressing)
280
29g
23g
Mediterranean Salad (chicken, no dressing)(gluten-friendly)
280
26g
18g
Asian Fusion Salad (chicken, no dressing)(lowest-carb salad)
290
25g
17g
Buffalo Chicken Salad (chicken, no dressing)
310
25g
27g
Fajita Salad (chicken, no dressing)
310
28g
23g
Jalapeno Ranch Salad (chicken, no dressing)(high protein, low carb)
350
32g
18g
Cobb Salad (chicken, no dressing)(highest protein, lowest carb)
460
39g
11g
Arcadia Salad (chicken, no dressing)
460
25g
37g
Roasted Autumn Salad (chicken, no dressing)(10g fiber)
490
29g
56g
Kids Salad(vegan)
140
5g
24g
Green Enchilada Chili (8 oz cup)(soup, 4g fiber)
150
8g
21g
Greek Yogurt Parfait(vegetarian)
250
20g
35g
Breakfast Quesadilla (bacon, egg, cheese)
310
18g
15g
Power Wrap (side)(vegetarian)
330
8g
46g
OG Breakfast Burrito (chicken)
740
51g
51g
Traditional Breakfast Burrito (chicken)
800
53g
62g
What Salad and Go publishes
The most reliable answer to “how many calories is this?” comes from Salad and Go’s own nutrition data. Chains revise recipes and portions, so we anchor every figure on this page to the chain’s current publication and link directly so you can verify before ordering.
Salad and Go publishes a full per-item nutrition chart (calories, fat, sodium, total carbs, fiber, sugar, protein) plus dietary flags for vegetarian, vegan, gluten-friendly, and dairy-friendly.
Salad nutrition is listed with one portion of pulled chicken and no dressing, and the chart gives the swap math: tofu adds 30 calories, steak adds 50, and no protein removes 90.
Allergen transparency follows the FDA's 9 major allergens; the chart notes the restaurants are not gluten-free or dairy-free and cannot guarantee against cross-contact.
Salad and Go is surfaced in MenuWise through GPS-based nearby discovery. Once a location loads, every dish is scored against your goal and diet (calorie target, macros, gluten-free, keto, vegan, the FDA Big 9 allergens), so the best-match orders rise to the top.
The point of this page is the manual version of that: the numbers are Salad and Go’s, the math is done, and the best order for your goal is in the table above.
Frequently asked
What is the highest-protein salad at Salad and Go?
The Cobb Salad with pulled chicken leads at about 39g of protein for 460 calories, and it is also the lowest-carb salad at 11g. Most Salad and Go salads with chicken land between 25 and 32g of protein. The chart shows the swap math: add steak for 50 calories or remove the protein for 90 fewer.
What is the lowest-calorie order at Salad and Go?
A Mediterranean or Caesar Salad with pulled chicken and no dressing is about 280 calories with 26 to 29g of protein. The calories at Salad and Go come from the dressings, added separately and ranging from 30 calories for balsamic vinegar to around 310 for creamy options, and from the breakfast burritos.
Is Salad and Go good for keto?
It can be. The Cobb Salad base is 11g of total carbs with 39g of protein, and several salads sit under 20g of carbs. Net carbs are not published, only total carbs and fiber, and dressings vary widely, so the final number depends on your build. Pick a low-carb dressing like ranch (2g) over BBQ ranch (10g).
What can vegans eat at Salad and Go?
Salad and Go states its tofu is vegan, so a salad built on greens with tofu and a balsamic vinaigrette works. The chain flags that vegans should avoid its meats, cheeses, and the ranch, Caesar, and Greek dressings. The Kids Salad is also flagged vegan. Confirm your dressing choice, since totals vary by build.
