Here’s What a Dietitian Thinks of Sweetgreen’s Menu

Sweetgreen bills itself as a nutritious on-the-go option, but are its offerings as healthy as the company claims?

In addition to the many unhealthy fast food options across the United States, a number of more nutritious options also exist for those in a hurry. These restaurants, referred to as “fast casual,” offer the same speed and convenience as fast food while providing more whole, balanced meals — one of the most popular of these restaurants is Sweetgreen.

Sweetgreen has 1,016 restaurants in the U.S., with the most locations — 241 — in New York. The company has been around since 2006 and labels its menu items as “simple, seasonal, healthy.”

While the chain originally offered only salads and bowls, it has since expanded to offer new menu items, including Protein Plates, launched last year. Sweetgreen also recently announced the testing of a new, healthier version of French fries in Los Angeles, which, if testing goes well, is expected to debut nationally at some point in 2025.

So, how healthy are Sweetgreens’ salads and bowls, and what about their new menu options? Wellnesspulse spoke to a dietitian to find out.

According to Catherine Gervacio, RND, a registered nutritionist, dietitian, and diet consultant for WOWMD, the meals are generally healthy in terms of the nutrients they provide.

“I like that the meals have fresh vegetables, whole grains, and lean proteins, which align with a balanced, nutrient-dense diet,” she tells Wellnesspulse.

Indeed, all of Sweetgreen’s meals provide fiber, protein, antioxidants, healthy fats, and flavonoids, putting them miles ahead of many of the other speedy options available in terms of nutrition.

However, Gervacio says most of the menu items are quite high in calories — particularly those with calorie-dense toppings such as cheese, nuts, and avocado. Some of the dishes actually exceed 800–900 calories without modifications, which may be considered quite high for some people.

“This may not be ideal for those who are restricting calorie intake, especially those from 1,500 and below,” she says.

To reduce the calories of some dishes, consider forgoing the dressing, ordering the dressing on the side, or removing some of the more high-calorie toppings.

What are the best Sweetgreen options?

All Sweetgreen meals include fresh produce, protein, and fat, so they can all be considered somewhat healthy. Therefore, Gervacio says the right choice for you depends on your own personal health and fitness goals.

For example, she says, those who aim to reduce cholesterol levels can benefit most from the vegetarian Shroomami Bowl, while the Hot Honey Chicken Protein Plate is the most protein-packed meal on the menu with 43 grams of protein.

The lowest-calorie option is the Hummus Crunch Salad, which is also vegetarian. However, its protein content is somewhat low, at just 14 g.

If you don’t have a specific goal other than consuming balanced, nutrient-dense foods, Gervacio says any of Sweetgreen’s options would be a good choice and certainly much better than the burger you’d get at a fast food restaurant.

Analyzing Protein Plates and Ripple Fries

As for the Protein Plates specifically, Gervacio says they’re a healthy option for those who are following a high-protein diet to support muscle maintenance, bulk up, or feel satiated.

“They are not healthier nor worse than salads because it depends on the fitness goal of an individual,” she says, adding that they offer plenty of varied nutrients just as the salads and bowls do.

The new French fries being tested, Ripple Fries, are air-fried and cooked in avocado oil. Gervacio says air-frying significantly reduces oil absorption compared to deep-frying, making them lower in fat and calories than traditional fries.

Using avocado oil also adds healthy monounsaturated fats, which are beneficial for heart health.

“However, serving size still matters,” she says. “Sweetgreen’s portion control can help keep these fries from becoming overly calorie-dense, especially since they can be taken with other meals.”