Beans, vegetables and some wraps can change a protein-focused order’s fiber total. In the checked records, several bowls and salads contain at least 20 g protein and 7 g fiber. The calories and sodium still vary widely.
Both nutrients, one defined portion
The cutoffs here are collection rules, not a universal meal prescription. We use the fiber published for the exact order or a declared ingredient sum. Unknown fiber does not count as zero and cannot qualify.
| Order and portion | Calories | Protein (g) | Fiber (g) | Sodium (mg) |
|---|---|---|---|---|
| CAVA · Falafel Crunch bowl 1 standard curated bowl, including its standard dips, toppings and dressing | 860 | 24 | 18 | 2,230 |
| Chipotle · Sofritas Bowl with brown rice and black beans Listed ingredient build: 1 × 4 oz sofritas, 1 × 4 oz brown rice, 1 × 4 oz black beans, 1 × 2 oz fajita vegetables, 1 × 4 oz corn salsa, 1 × 4 oz tomato salsa, 1 × 1 oz romaine | 620 | 24 | 18 | 1,990 |
| Chipotle · Chicken Bowl with white rice and black beans Listed ingredient build: 1 × 4 oz chicken, 1 × 4 oz white rice, 1 × 4 oz black beans, 1 × 2 oz fajita vegetables, 1 × 4 oz corn salsa, 1 × 4 oz tomato salsa, 1 × 1 oz romaine | 650 | 48 | 14 | 1,900 |
| Chipotle · High Protein-High Fiber Bowl Listed ingredient build: 1 × 4 oz chicken, 0.5 × 4 oz brown rice, 1 × 4 oz black beans, 1 × 2 oz fajita vegetables, 1 × 4 oz corn salsa, 1 × 4 oz tomato salsa, 1 × 1 oz romaine | 540 | 46 | 14 | 1,645 |
| Chick-fil-A · Chick-fil-A Cool Wrap 1 standard wrap with suggested Avocado Lime Ranch dressing | 660 | 43 | 14 | 1,420 |
| Chipotle · Steak Salad with black beans, no rice Listed ingredient build: 1 × 4 oz steak, 1 × 3 oz supergreens, 1 × 4 oz black beans, 1 × 2 oz fajita vegetables, 1 × 4 oz tomato salsa, 1 × 1 oz romaine | 345 | 31 | 13 | 1,255 |
| CAVA · Harissa Avocado bowl 1 standard curated bowl, including its standard dips, toppings and dressing | 840 | 42 | 12 | 2,030 |
| Sweetgreen · Guacamole Greens 1 standard salad, 635 g, including dressing | 555 | 29 | 12 | 1,560 |
| Sweetgreen · Shroomami 1 standard bowl, 457 g, including dressing | 665 | 20 | 11 | 1,250 |
| Sweetgreen · Harvest Bowl 1 standard bowl, 425 g, including dressing | 760 | 40 | 10 | 1,265 |
| Chipotle · High Protein-Low Calorie Salad Listed ingredient build: 1 × 4 oz chicken, 1 × 3 oz supergreens, 1 × 2 oz fajita vegetables, 1 × 4 oz tomato salsa, 1 × 4 oz guacamole | 470 | 36 | 10 | 1,395 |
| Panda Express · Bigger Plate: chow mein + grilled teriyaki + orange chicken + string bean chicken 1 × 12 oz chow mein + 1 × 6.1 oz grilled teriyaki chicken + 1 × 6.2 oz orange chicken + 1 × 5.6 oz string bean chicken | 1,570 | 86 | 9 | 3,250 |
| Panda Express · Grilled Teriyaki Chicken with Super Greens 1 × 6.1 oz grilled teriyaki chicken + 1 × 10 oz super greens base | 460 | 46 | 8 | 1,270 |
| CAVA · Greek Salad bowl 1 standard curated bowl, including its standard dips, toppings and dressing | 585 | 37 | 8 | 1,830 |
| CAVA · Chicken + Rice bowl 1 standard curated bowl, including its standard dips, toppings and dressing | 710 | 40 | 7 | 1,830 |
| Popeyes · 3 Blackened Tenders with regular red beans and rice 3 blackened tenders plus 1 regular red beans and rice; biscuit, sauce and drink excluded | 430 | 35 | 7 | 1,440 |
Beans can contribute to both totals
Chipotle’s published 4 oz black-bean portion contains 8 g protein and 7 g fiber. Its 4 oz pinto-bean portion contains 8 g protein and 8 g fiber. These ingredients explain part of the bowls’ totals, but a finished bowl also includes its rice, protein, toppings and serving choices.
The Sofritas bowl in this comparison has 24 g protein and 18 g fiber. The listed chicken bowl has 48 g protein and 14 g fiber. They are different builds with different rice choices; this is not a controlled chicken-for-sofritas substitution. Use the separate ingredient figures for that narrower question.
Look beyond the largest fiber number
CAVA’s Falafel Crunch bowl contains 18 g fiber and 24 g protein in the inspected document, alongside 860 calories and 2,230 mg sodium. The Chick-fil-A wrap has 14 g fiber with its named dressing included. Fiber alone does not establish that every version of either order fits your preferences.
Set a protein and fiber minimum. The live finder covers more tracked orders than this source-audited shortlist.
Sources and date boundaries
- CAVA official nutrition document
- Chipotle U.S. ingredient table
- Chipotle High Protein Menu announcement
- Official restaurant item nutrition
- Sweetgreen nutrition table
- Panda Express nutrition table
- Popeyes U.S. nutrition guide
These are selected U.S. portions, not a complete menu survey. Extra drinks, sides and sauce packets are excluded unless named. Published portions can differ from the food actually served. Chipotle ingredient sums use its October 2024 printed U.S. table, inspected October 3, 2026; retrieval does not make that an October 2026 menu edition. The CAVA figures come from the accessible official April-2025-named document. Its printed date and current menu linkage could not be established. The inspected Popeyes PDF is labeled September 2026.