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Pret Salads & Protein Pots: calories, sugar and salt for every item

Calories vary more than you might expect. Pret A Manger Miso Salmon is 761 kcal, 38% of an adult’s daily intake, against 103 kcal for Pret A Manger Egg & Spinach Protein Pot.

The 15 items in this section range from 103 kcal for Pret A Manger Egg & Spinach Protein Pot up to 761 kcal for Pret A Manger Miso Salmon. Boone separates free sugars from the sugars that occur naturally in milk and whole fruit where it can, and measures every figure against the guideline for a specific age and sex rather than an adult average.

Pret A Manger Butternut & Humous Mezze Bowl, butternut, humous, chickpea and rice mezze in a wide bowl, nutrition and calories

Pret A Manger Butternut & Humous Mezze Bowl

395
calories ·
12
g
sugar (
3
tsp) ·
1.62
g salt ·
13
g protein
40
% of an adult's daily free (added) sugar
Pret A Manger Butternut & Humous Side Salad, butternut, humous and chickpea side salad in a bowl, nutrition and calories

Pret A Manger Butternut & Humous Side Salad

149
calories ·
6.5
g
sugar (
1.6
tsp) ·
0.76
g salt ·
5.5
g protein
22
% of an adult's daily free (added) sugar
Pret A Manger Chef's Italian Chicken Salad, chicken, olive, pepper and pistachio salad in a wide bowl, nutrition and calories

Pret A Manger Chef's Italian Chicken Salad

526
calories ·
10
g
sugar (
2.6
tsp) ·
2.3
g salt ·
25
g protein
34
% of an adult's daily free (added) sugar
Pret A Manger Chicken & Edamame Protein Pot, chicken and edamame in a small bowl, nutrition and calories

Pret A Manger Chicken & Edamame Protein Pot

195
calories ·
0.8
g
sugar (
0.2
tsp) ·
1.22
g salt ·
27
g protein
3
% of an adult's daily free (added) sugar
Pret A Manger Chicken & Greens Protein Plate, chicken, egg, broccoli and edamame in a wide bowl, nutrition and calories

Pret A Manger Chicken & Greens Protein Plate

285
calories ·
9.2
g
sugar (
2.3
tsp) ·
2.85
g salt ·
34
g protein
31
% of an adult's daily free (added) sugar
Pret A Manger Chipotle Chicken, chipotle chicken, rice, black beans, avocado and feta in a wide bowl, nutrition and calories

Pret A Manger Chipotle Chicken

709
calories ·
14
g
sugar (
3.4
tsp) ·
2.53
g salt ·
50
g protein
45
% of an adult's daily free (added) sugar
Pret A Manger Classic Green Side Salad, rocket, tomato, cucumber and cheese side salad in a small bowl, nutrition and calories

Pret A Manger Classic Green Side Salad

180
calories ·
5.1
g
sugar (
1.3
tsp) ·
0.44
g salt ·
6.8
g protein
17
% of an adult's daily free (added) sugar
Pret A Manger Egg & Spinach Protein Pot, two boiled egg halves on spinach in a small bowl, nutrition and calories

Pret A Manger Egg & Spinach Protein Pot

103
calories ·
0.2
g
sugar (
0.1
tsp) ·
0.57
g salt ·
11
g protein
1
% of an adult's daily free (added) sugar
Pret A Manger Korean BBQ Tofu, BBQ tofu, black rice, kimchi and edamame in a wide bowl, nutrition and calories

Pret A Manger Korean BBQ Tofu

449
calories ·
21
g
sugar (
5.2
tsp) ·
3.27
g salt ·
22
g protein
70
% of an adult's daily free (added) sugar
Pret A Manger Miso Chicken Rice Bowl, miso chicken, black rice, slaw and edamame in a wide bowl, nutrition and calories

Pret A Manger Miso Chicken Rice Bowl

385
calories ·
18
g
sugar (
4.4
tsp) ·
2.98
g salt ·
27
g protein
58
% of an adult's daily free (added) sugar
Pret A Manger Miso Salmon, roast salmon, black rice, aubergine and broccoli in a wide bowl, nutrition and calories

Pret A Manger Miso Salmon

761
calories ·
16
g
sugar (
4.1
tsp) ·
3.16
g salt ·
36
g protein
55
% of an adult's daily free (added) sugar
Pret A Manger Shawarma Chicken, shawarma chicken, chickpeas, humous and pomegranate in a wide bowl, nutrition and calories

Pret A Manger Shawarma Chicken

628
calories ·
14
g
sugar (
3.6
tsp) ·
2.82
g salt ·
50
g protein
48
% of an adult's daily free (added) sugar
Pret A Manger Smoked Salmon & Egg Protein Plate, smoked salmon, egg, avocado and edamame in a wide bowl, nutrition and calories

Pret A Manger Smoked Salmon & Egg Protein Plate

413
calories ·
1.9
g
sugar (
0.5
tsp) ·
3.09
g salt ·
32
g protein
6
% of an adult's daily free (added) sugar
Pret A Manger Smoked Salmon & Egg Protein Pot, smoked salmon, egg halves and spinach in a small bowl, nutrition and calories

Pret A Manger Smoked Salmon & Egg Protein Pot

136
calories ·
0.7
g
sugar (
0.2
tsp) ·
1.61
g salt ·
13
g protein
2
% of an adult's daily free (added) sugar
Pret A Manger Tuna Nicoise Salad, tuna, egg, olive and tomato Nicoise salad in a wide bowl, nutrition and calories

Pret A Manger Tuna Nicoise Salad

357
calories ·
7
g
sugar (
1.8
tsp) ·
1.97
g salt ·
30
g protein
23
% of an adult's daily free (added) sugar

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What nutrition information is shown for Pret Salads & Protein Pots?+

Each Pret Salads & Protein Pots item is listed with its calories, sugar, salt, saturated fat and protein, and how much of the daily guideline it uses. Open any item for the full breakdown, ingredients and allergens.

How does the Pret Salads & Protein Pots nutrition calculator work?+

Open any Pret Salads & Protein Pots item and set an age and sex. The calculator shows its calories, sugar, salt, saturated fat and protein as a share of that person's daily guidelines.

Can I build a full Pret order?+

Yes. Start with any Pret Salads & Protein Pots item, then add a drink, a snack or a pastry from across the Pret menu. The calculator totals the order and shows how it fits the daily guidelines for your age and sex.

How are the daily guidelines worked out for my age and sex?+

Boone uses UK government and NHS guidelines, which differ by age and sex. Saturated fat is limited to 20g a day for women and 30g for men, and free sugar to 30g for adults but 19g for children aged 4 to 6. Choosing an age and sex recalculates every figure against the right limits.

Why does the calculator show different figures for children?+

Children have lower limits for free sugar and salt and need less energy, so the same item uses a bigger share of their day. A child aged 4 to 6 has a limit of 19g of free sugar and 3g of salt, compared with 30g and 6g for an adult.

Where does Boone's Pret A Manger nutrition information come from?+

Boone uses Pret UK's published product pages on pret.co.uk (collected October 2026) and its allergen guide dated 8 September 2026, then calculates free sugar and how much of the daily guidelines each item uses for your age and sex.

Does the Pret Salads & Protein Pots nutrition information include allergens?+

Yes. Each Pret Salads & Protein Pots item page lists the 14 allergens Pret declares and the full ingredient list with allergens in bold. Pret says no item can be guaranteed allergen free, so always tell staff about an allergy before ordering.

Why is the sugar figure different from Pret's own nutrition information?+

Pret publishes total sugar only. NHS limits apply to free sugars, so for milk-based coffees, teas and hot chocolates Boone takes off an estimate of the milk sugar, and for whole and cut fruit it counts none. For everything else Boone counts the full figure as free sugar, which may slightly overstate items where some sugar comes naturally from vegetables, fruit or cheese.