A 500–700-calorie range can include very different orders: a grilled chicken club, a grain bowl, a salad or a dressed wrap. This comparison keeps their protein and fiber beside calories so the format does not decide for you.
Orders in this band
These are source-inspected main-order records with at least 20 g protein. The range is a browsing choice, not a universal lunch requirement. Standard dressings are included where the source says so; extra sides and drinks are not.
| Order and portion | Calories | Protein (g) | Carbs (g) | Fiber (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Sweetgreen · Chicken Pesto Parm 1 standard bowl, 420 g, including dressing | 510 | 38 | 30 | 6 | 1,560 |
| Chick-fil-A · Grilled Chicken Club Sandwich 1 standard sandwich; extra sides and drinks excluded | 520 | 37 | 45 | 3 | 1,055 |
| 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 | 66 | 14 | 1,645 |
| Sweetgreen · Guacamole Greens 1 standard salad, 635 g, including dressing | 555 | 29 | 35 | 12 | 1,560 |
| CAVA · Greek Salad bowl 1 standard curated bowl, including its standard dips, toppings and dressing | 585 | 37 | 19 | 8 | 1,830 |
| 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 | 93 | 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 | 88 | 14 | 1,900 |
| Chick-fil-A · Chick-fil-A Cool Wrap 1 standard wrap with suggested Avocado Lime Ranch dressing | 660 | 43 | 32 | 14 | 1,420 |
| Sweetgreen · Shroomami 1 standard bowl, 457 g, including dressing | 665 | 20 | 51 | 11 | 1,250 |
| Panera · Caesar with Chicken Salad, whole 1 whole standard salad, dressing included; extra side excluded | 670 | 35 | 27 | 4 | 2,620 |
The same calorie range can mean different ingredients
Sweetgreen’s Chicken Pesto Parm is 510 calories with 38 g protein and 6 g fiber. Its Shroomami bowl is 665 calories with 20 g protein and 11 g fiber. Those differences come from their complete recipes, not simply “salad versus bowl.” Both appear here because the criteria are numerical.
Chick-fil-A’s Cool Wrap includes the suggested Avocado Lime Ranch dressing in the inspected figure. Removing that dressing without a separately supported calculation would make the comparison less reliable. Likewise, Chipotle’s 650-calorie chicken bowl describes the exact seven-ingredient build, not an unlimited choice of toppings.
Refine the shortlist in one direction
If protein is your main constraint, sort by protein. If you want beans or vegetables to contribute fiber, compare that column as well. A whole salad may exceed another order’s sodium even if its name sounds lighter; Panera’s whole Caesar with Chicken illustrates why the source numbers should remain visible.
Browse with a 700-calorie maximum and 20 g protein minimum. The live finder covers more tracked orders than this source-audited shortlist.
The finder link sets an upper limit, not the lower edge of this static collection. Check each result’s calories if you want to stay above 500.
Sources and date boundaries
- Sweetgreen nutrition table
- Official restaurant item nutrition
- Chipotle U.S. ingredient table
- Chipotle High Protein Menu announcement
- CAVA official nutrition document
- Official restaurant item nutrition
- Panera 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. Panera’s inspected guide is effective September 2, 2026.