In this guide:
Why Culver's Works for Macro Trackers
Culver's is a Midwest fast food chain known for butterburgers and fish sandwiches. If you are tracking macros and eating out regularly, knowing how to order here is essential — because the difference between a 350-calorie, high-protein meal and a macro-wrecking order is usually just one or two substitutions.
The menu has hidden gems once you know the protein-to-calorie math. MacroMate has mapped out 8 optimized Culver's builds — including the Garden Fresco Salad at 330 cal / 39g protein for cutting and the NEW Grilled Chicken Sandwich at 480 cal / 36g protein for bulking.
The key at Culver's is knowing which items carry their weight in protein and which ones front-load fat or carbs with minimal payoff. This guide breaks down the best builds in each category with exact macros straight from the MacroMate database.
Best Culver's Orders for Cutting
The Garden Fresco Salad is the top pick when you are in a caloric deficit at Culver's. At 330 calories with 39g protein, the protein-to-calorie ratio of 0.118 puts it among the most efficient cuts on the menu. The instructions: No changes This is the build to memorize for deficit days.
Garden Fresco Salad
No changes
When cutting, the goal is maximum protein per calorie consumed. The Garden Fresco Salad delivers 39g of protein for just 330 calories, leaving plenty of room in your daily budget for other meals. With only 19g of carbs and 12g of fat, the macro split is clean for a deficit.
MacroMate has 1 more Culver's Cutting build — the Cranberry Bacon Bleu Salad at 390 cal / 46g protein. See all 2 Cutting builds in the app.
Best Culver's Orders for Bulking
For a caloric surplus at Culver's, the NEW Grilled Chicken Sandwich is the anchor build. At 480 calories with 36g protein, it delivers serious mass-building fuel in a single order. Order guidance: No changes
NEW Grilled Chicken Sandwich
No changes
Bulking at Culver's is about hitting high calories with enough protein to support muscle growth. The NEW Grilled Chicken Sandwich at 480 cal / 36g protein achieves both. The 19g of fat content means calorie density is high — exactly what you need when eating for size.
MacroMate has 2 more Culver's Bulking builds — ranging from 540 to 1,070 calories. See all 3 Bulking builds ranked in the app.
Best Culver's Orders for Maintenance
Maintenance is about consistency, and the Chicken Cashew Salad at Culver's is built for it. At 430 calories with 41g protein, it hits a balanced macro profile you can order on autopilot. No changes
Chicken Cashew Salad
No changes
The Chicken Cashew Salad gives you 41g of protein at 430 calories — a ratio that works whether you are maintaining weight, slowly recomping, or just trying to eat well. 17g carbs and 23g fat round out a nutritionally balanced fast food meal.
MacroMate has 1 Maintenance build at Culver's — Chicken Cashew Salad at 430 cal / 41g protein. Download the app to see it.
Culver's Ordering Hacks That Matter
Knowing the specific builds is only part of the equation. These ordering principles will help you stay on track at Culver's regardless of which build you choose.
Prioritize the Garden Fresco Salad for protein efficiency. At 330 cal with 39g protein, the protein-to-calorie ratio of 0.118 is one of the best on the Culver's menu. No changes
The Chicken Noodle Soup, Medium is your low-calorie anchor. At just 130 calories with 7g protein, this is the order when you are tight on your daily budget. No changes
Watch the add-ons. At Culver's, sauces, dressings, and sides can quietly add 200-400 calories to an otherwise lean order. Ask for sauces on the side, skip cheese where you can, and opt for water over soda — those three habits alone can save you 300+ calories per visit.
Max protein play: the Buffalo Chicken Tenders (8 pc). At 78g protein for 1,070 calories, this is the move when you need to hit a protein target in one meal. Double the tenders for a high‑protein bulk meal.
What to Always Avoid at Culver's
Not every item at Culver's is worth the calories. These are the orders most likely to derail your macros — high in fat or carbs relative to their protein content.
Watch out for the Chicken Cashew Salad (430 cal). At 430 calories with 41g protein, this has a low protein-to-calorie ratio that makes it a poor choice when cutting. If you order it, make sure you are in a surplus and it fits your goal for the day.
Watch out for the Cranberry Bacon Bleu Salad (390 cal). At 390 calories with 46g protein, this has a low protein-to-calorie ratio that makes it a poor choice when cutting. If you order it, make sure you are in a surplus and it fits your goal for the day.
Default sides and combos add up fast. At Culver's, the default sides — fries, chips, sugary drinks — can add 400-600 calories without meaningfully increasing your protein intake. Swap for a side salad, water, or nothing extra when cutting.
Culver's vs. Five Guys for Macros
Both Culver's and Five Guys are solid choices for macro tracking, but they have different strengths depending on your goal.
Culver's for cutting: The Garden Fresco Salad at 330 cal / 39g protein is a strong deficit option. Compare that to what Five Guys offers — check the Five Guys macro hacks guide to see how they stack up side by side.
Culver's for bulking: The NEW Grilled Chicken Sandwich at 480 cal / 36g protein is built for surplus. If you are choosing between the two chains on a bulk day, this is the Culver's anchor build.
The bottom line: both chains have macro-friendly options, but the best choice depends on your specific goal that day. MacroMate has 8 Culver's builds and a full Five Guys breakdown so you can compare directly. For more options across all chains, see our 15 best high-protein fast food orders.
MacroMate has 8 Culver's builds classified by goal — Cutting, Bulking, Maintenance, Keto — each ranked by protein-to-calorie ratio with exact order instructions. Looking for options at other restaurants? Check out our 15 best high-protein fast food orders, how MacroMate compares to MyFitnessPal, and how to hit your macros eating out.
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