Salad and Go Menu Calories & Nutrition 2026
Salad and Go menu calories run from 130 calories for a Kids Salad to 490 calories for a Roasted Autumn salad, before dressing, according to the brand’s official nutrition sheet. Most regular salads land between 280 and 460 calories with chicken included. Wraps run higher, from 620 to 840 calories, because the tortilla and dressing are built in.
I will be honest, this is one of the easier menus to figure out once you know the trick. Salad and Go lists its salad calories WITHOUT dressing, while wrap calories INCLUDE a portion of dressing. That one detail explains why two versions of the same salad can look so different on paper.
For the full lineup with prices, check the full Salad and Go menu with prices before you order, since seasonal items rotate in and out.
Salad and Go Menu Calories: The Full Salad Table
Here is the part you came for. These numbers come from Salad and Go’s official nutrition sheet. Every salad below includes one portion of chicken, and none of them include dressing yet.
| Salad | Calories (no dressing) | Protein |
|---|---|---|
| Thai Salad | 180 | 24g |
| Greek Salad | 280 | 27g |
| Caesar Salad | 300 | 32g |
| Buffalo Chicken Salad | 360 | 33g |
| Jalapeno Ranch Salad | 360 | 37g |
| BBQ Ranch Salad | 390 | 31g |
| Cobb Salad | 460 | 43g |
| Roasted Autumn Salad | 490 | 29g |
| Kids Salad | 130 | 5g |
See how wide that spread is? The Thai salad sits at just 180 calories with chicken, while the Roasted Autumn salad hits 490. The difference is mostly toppings. Candied pecans, dried cranberries, cheese, and bacon add up fast, even on a bed of greens.
What changes the number?
Your protein pick moves the total. Salad and Go’s own nutrition notes say tofu adds 10 calories compared with chicken, steak adds 30, and skipping protein altogether drops about 110 calories. So a Thai salad with no protein would land near 70 calories before dressing, while the same salad with steak would sit near 210. Small swaps, real difference.
What Is the Salad and Go Lowest Calorie Meal?
If lowest is the goal, the Thai salad wins by a mile at 180 calories with chicken, before dressing. It is mostly crisp veggies with lean protein, no cheese-heavy toppings, no fried crunch. The Greek salad is the next lightest regular option at 280 calories, and it still brings 27 grams of protein to the table.
Want to go lower without feeling like you got cheated? Order the Thai salad, keep the dressing on the side, and use half of what they give you. You still get the crunch and the flavor, but you control the biggest wild card in the whole meal.
Salad and Go Wrap Calories: Why Wraps Run Higher
Wraps are a different story. Salad and Go counts wrap calories WITH the tortilla and one ounce of dressing already included.
| Wrap | Calories (with dressing) | Protein |
|---|---|---|
| Greek Wrap | 620 | 34g |
| Caesar Wrap | 670 | 39g |
| BBQ Ranch Wrap | 710 | 38g |
| Buffalo Chicken Wrap | 740 | 40g |
| Cobb Wrap | 840 | 50g |
The Cobb wrap is the heaviest item in this set at 840 calories, and it makes sense when you think about what is inside: egg, bacon, avocado, blue cheese, plus the tortilla and dressing. It also packs 50 grams of protein, so it is filling in a way a 180-calorie salad just is not.
How to Keep Your Salad and Go Order Light
First, pick your base wisely. The Thai and Greek salads start low, so even a normal portion of dressing leaves you in reasonable territory. The Cobb and Roasted Autumn start high, so they reward a lighter hand with toppings and dressing.
Second, treat dressing as a choice, not a given. On salads it comes separately, which is a gift. Dip your fork instead of pouring, and you will use far less than you think. Creamy dressings like ranch and Caesar tend to add more calories than vinaigrettes, so that swap alone can save you a real chunk.
Third, watch the crunchy extras. Tortilla strips, croutons, candied nuts, and extra cheese are the items that push a salad from light to heavy. Drop one, keep the one you love most, and you have already made a lighter meal without giving up the fun part.
And if you are building your own? Romaine and mixed greens, a lean protein, lots of fresh veggies, and a vinaigrette-style dressing is a combo that is hard to mess up.
Where to Find the Official Salad and Go Nutrition PDF
Salad and Go publishes a full nutrition sheet on its own website, and that is the document these numbers come from. It covers salads, wraps, breakfast, soups, and more, with calories, protein, fat, carbs, sodium, and allergens. If you are tracking closely, or you have an allergy to manage, grab the PDF straight from the source instead of trusting a random screenshot.
You can find it linked from the official Salad and Go website at saladandgo.com, and the brand’s full nutrition PDF is posted at Salad and Go nutrition PDF. Menus change with the seasons, so if an item you love is not on the sheet anymore, check with your local store.
❓ Frequently Asked Questions
How many calories are in a Salad and Go salad?
Salad and Go menu calories for salads run from 130 for a Kids Salad to 490 for a Roasted Autumn salad, before dressing, with chicken included. Most regular salads fall between 280 and 460 calories.
What is the lowest calorie meal at Salad and Go?
The Thai salad is the lowest calorie regular salad at 180 calories with chicken, before dressing. Ordering dressing on the side and using half keeps it the lightest full-size option on the menu.
Do Salad and Go salad calories include dressing?
No. Salad calories are listed without dressing, while wrap calories include the tortilla and one ounce of dressing. That is why wraps look much higher than the same salad, and why dressing on the side matters.
Is Salad and Go healthy?
It can be. Salads built on greens, lean protein, and fresh veggies are genuinely light, and the Thai and Greek salads are strong picks. Heavier toppings, creamy dressings, and wraps push calories up, so the healthiest order is usually a salad with dressing on the side.
Prices last verified: October 13, 2026. Source: official Salad and Go menu at saladandgo.com.
