Fast-casual restaurants like Sweetgreen, Chipotle, Cava, and Habit Burger have become everyday stops for busy Americans.

They promise fresh ingredients, customizable meals, and healthier choices than traditional fast food.

But looks can be deceiving.

That “superfood” salad may hide more calories than a burger, and a hearty burrito can pack in a full day’s worth of sodium.


At The GrayVine, we’re taking a closer look at what’s really in those popular lunches.

A recent nutrition analysis compared 16 of the most-ordered items from the top four chains.

The findings may surprise you—and could help you make smarter choices next time you’re in line.

Why we love fast-casual (and what to watch out for)​

Fast-casual dining offers better ingredients, fresher options, and flexibility to build your own meal.

But higher quality doesn’t always mean healthier.

Calories, sodium, sugar, and saturated fat can all creep in quickly, especially once cheese, creamy dressings, or tortillas enter the mix.

How the rankings were made​

Researchers ranked each meal using five nutrition categories:

• Calories – enough to satisfy, but not too many to cause weight gain
• Saturated fat – higher amounts raise heart risks
• Sodium – excess raises blood pressure and strains the heart
• Sugar – hidden sugars add up, even in savory meals
• Protein – helps you stay full and maintain muscle

Meals with lower calories, sodium, sugar, and saturated fat—and higher protein—earned the top spots.

Also read: A new fast-food deal is making headlines—here’s what’s cooking at Little Caesars​

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The healthiest fast-casual lunches—ranked​

Here’s how 16 popular orders stack up, from the best options to those you might want to save for an occasional treat:

1. Sweetgreen Kale Caesar
2. Sweetgreen Shroomami
3. Cava Greek Salad
4. Chipotle Chicken Bowl
5. Sweetgreen Harvest Bowl
6. Sweetgreen Super Green Goddess
7. Cava Steak + Feta Pita
8. Habit Burger Harvest Chopped
9. Habit Burger Chicken Club
10. Habit Burger Santa Barbara Cobb
11. Chipotle Sofritas Bowl
12. Chipotle Chicken Burrito
13. Habit Burger Grilled Chicken Sandwich
14. Chipotle Steak Burrito
15. Cava Harissa Avocado
16. Cava Crispy Falafel Pita

Also read: Could a new $5 meal plan make healthy eating easier for Americans?​

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Key nutrition takeaways​

• Salads and bowls win: They made up nearly all of the top five meals.
• Bread and tortillas add calories: Pitas, burritos, and sandwiches ranked lower.
• Protein matters: Meals with at least 20 grams of protein were more satisfying.

Also read: This popular "healthy" burger chain just shut down every single location—here's why it matters​

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Surprising numbers: the highs and lows​

• Lowest calories: Sweetgreen Kale Caesar (405), Super Green Goddess (490), Shroomami (595)
• Highest calories: Chipotle Chicken Burrito (1210), Steak Burrito (1180), Cava Crispy Falafel Pita (955)
• Lowest sodium: Sweetgreen Harvest Bowl (1090 mg)
• Highest sodium: Chipotle Steak Burrito (2600 mg), Chicken Burrito (2580 mg)
• Lowest sugar: Sweetgreen Kale Caesar (3 g)
• Highest sugar: Habit Burger Harvest Chopped (28 g)
• Most protein: Chipotle Chicken Burrito (60 g)
• Least protein: Sweetgreen Super Green Goddess (20 g)

Also read: Discover the genius Taco Bell ordering trick that’ll transform your 2025 fast-food experience!​

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How to order smarter​

Even if your go-to isn’t at the top of the list, you can still improve it with simple swaps:

• Ask for dressings and cheese on the side.
• Add extra vegetables for more fiber.
• Choose grilled proteins like chicken or tofu.
• Go light on tortillas, rice, or extra bread.
• At build-your-own spots, load up on veggies and salsa instead of heavy toppings.

Also read: The truth behind why junk food is more affordable than healthy food–Is it worth the extra expense?​

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Quick tips for everyday health​

Eating well is only part of the picture. Three small changes can boost your health overall:

1. Add more fiber-rich foods like beans and veggies.
2. Stay active with short walks or light activity during the day.
3. Create a restful bedtime routine for better sleep.

Fast-casual doesn’t have to mean unhealthy.

With a little awareness and a few adjustments, you can enjoy your favorite bowl, salad, or even a burrito while keeping your health goals on track.

Read next: You won’t believe the 7 healthiest fast food options that aren’t salads – your favorites transformed!


Do you have a favorite “healthy hack” at Chipotle, Sweetgreen, or another spot? Have you ever been surprised by the nutrition facts behind a meal you thought was good for you? Share your thoughts in the comments—we’d love to learn your tips for eating well on the go.