Keto Restaurant Guide
Keto at sweetgreen
A salad chain sounds like an easy keto stop, but sweetgreen's menu leans on grains, sweet potatoes, fruit and maple-sweetened dressings. Its published nutrition shows the lowest-carb salad, the Kale Caesar, at 18g carbs with 5g fiber. The other salads land between 22 and 45g net, the bowls run 30 to 71g carbs, and the warm plates 66 to 95g.
sweetgreen publishes nutrition for its finished menu items, not for each ingredient, so the numbers here are for the items as they are built. Removing a grain or dressing will lower the carbs, but there is no published figure to say by how much. That makes the best keto strategy at sweetgreen simple: start with the Kale Caesar or one of the protein-heavy sides.
By MeKeto Editorial · Last updated October 2026
Our go-to keto order
Kale Caesar + Spindrift Lemon
13g net carbs
18g carbs, 5g fiber
Sum of two published items: the Kale Caesar as built (18g carbs, 5g fiber, 545 calories, 41g protein) and a can of Spindrift Lemon (0g carbs, 3 calories).
Best keto options
18g carbs, 5g fiber
The lowest-carb salad on the menu by a wide margin, with 41g protein.
3g carbs, 0g fiber
A chicken salad side with 34g protein and 385 calories. A good add-on if a salad alone will not hold you.
30g carbs, 8g fiber
The next-best salad, with 37g protein. Higher than the Kale Caesar, so budget for it.
36g carbs, 13g fiber
High fiber brings the net count down. Plant protein only, at 12g.
35g carbs, 12g fiber
Avocado adds fiber and fat. 29g protein.
0g carbs, 0g fiber
The zero-carb drink on the menu. Spindrift Raspberry Lime is 1g.
| Item | Carbs | Fiber | Net | Why / how |
|---|---|---|---|---|
| Kale Caesar | 18g | 5g | 13g | The lowest-carb salad on the menu by a wide margin, with 41g protein. |
| Molly's Double Chick Scoop (side) | 3g | 0g | 3g | A chicken salad side with 34g protein and 385 calories. A good add-on if a salad alone will not hold you. |
| Buffalo Chicken salad | 30g | 8g | 22g | The next-best salad, with 37g protein. Higher than the Kale Caesar, so budget for it. |
| Super Green Goddess salad | 36g | 13g | 23g | High fiber brings the net count down. Plant protein only, at 12g. |
| Guacamole Greens salad | 35g | 12g | 23g | Avocado adds fiber and fat. 29g protein. |
| Spindrift Lemon | 0g | 0g | 0g | The zero-carb drink on the menu. Spindrift Raspberry Lime is 1g. |
Order with care
110g carbs, 5g fiber
The wraps are 64 to 110g carbs, mostly from the tortilla. The Olive Oil Tortilla alone is 51g.
87g carbs, 8g fiber
The warm plates run 66 to 95g carbs each.
60g carbs, 10g fiber
Most of the bowls are 43 to 71g carbs. The Chicken Pesto Parm is the lowest at 30g.
54g carbs, 9g fiber
A salad that eats like a bowl: 21g of sugars from sweet dressing and crunchy toppings.
37g carbs, 4g fiber
A side that carries more carbs than the whole Kale Caesar.
27g carbs, 1g fiber
Sweetened with agave. The house drinks and juices are 11 to 32g carbs; Spindrift is the low-carb choice.
| Item | Carbs | Fiber | Net | What to do |
|---|---|---|---|---|
| Chicken Jalapeño Ranch wrap | 110g | 5g | 105g | The wraps are 64 to 110g carbs, mostly from the tortilla. The Olive Oil Tortilla alone is 51g. |
| Maple Glazed Salmon Plate | 87g | 8g | 79g | The warm plates run 66 to 95g carbs each. |
| Harvest Bowl | 60g | 10g | 50g | Most of the bowls are 43 to 71g carbs. The Chicken Pesto Parm is the lowest at 30g. |
| Chicken Sesame Crunch Salad | 54g | 9g | 45g | A salad that eats like a bowl: 21g of sugars from sweet dressing and crunchy toppings. |
| Roasted Sweet Potatoes + Hot Honey Mustard (side) | 37g | 4g | 33g | A side that carries more carbs than the whole Kale Caesar. |
| sweetgreen Lemonade (16 oz) | 27g | 1g | 26g | Sweetened with agave. The house drinks and juices are 11 to 32g carbs; Spindrift is the low-carb choice. |
How to order keto at sweetgreen
- Order the Kale Caesar as your default. It is 18g carbs with 5g fiber as built.
- If you customize, removing grains (quinoa, rice), sweet potatoes, apples and crispy toppings will lower the carbs, but sweetgreen does not publish per-ingredient values, so the exact saving is unknown.
- Watch the dressings with maple syrup or honey in the ingredient list, such as balsamic vinaigrette, citrus sesame and hot honey mustard. Lemon squeeze, olive oil and balsamic vinegar are simpler choices.
- Add Molly's Double Chick Scoop (3g carbs, 34g protein) when you need more protein without more carbs.
- Skip the wraps, warm plates and the tortilla and focaccia sides entirely.
Net carbs are total carbohydrate minus dietary fiber, rounded to the nearest gram, from sweetgreen's published nutrition information (checked October 2026). For a modified order, such as no bun, we subtract the published values of the part you leave off. Menus and recipes vary by location and change over time, so check current nutrition with sweetgreen before you order, especially for sauces, dressings, and seasonal items.
Frequently asked questions
Yes, but the menu is narrower than it looks. The Kale Caesar is 18g carbs with 5g fiber, about 13g net, and Molly's Double Chick Scoop side is 3g. The other salads are 22 to 45g net, and the bowls, plates and wraps are higher still.
The Kale Caesar, at 18g carbs and 5g fiber. The next lowest are the Buffalo Chicken (30g carbs, 8g fiber) and the Super Green Goddess and Guacamole Greens (both about 23g net).
You can ask, and it will cut carbs, but sweetgreen only publishes nutrition for finished menu items, not for individual bases or toppings. There is no official number for a custom bowl, so the Kale Caesar is the safer keto choice.
No. The wraps run 64 to 110g carbs, and the Olive Oil Tortilla on its own is 51g carbs with no fiber.
Spindrift Lemon (0g carbs) or Spindrift Raspberry Lime (1g), or still or sparkling water. The lemonades, juices and house drinks are 11 to 32g carbs, and OLIPOP sodas are 16g with 9g fiber.
Sources
- sweetgreen Nutrition Guide (last updated September 2026), accessed October 2026.