Macro Options for Culver’s: My Pick 3 & Swaps
So sadly… this has been one that I have only been able to have a handful of times because of where they are located. But when we’ve had a chance…. we do. We definitely stop.
But once again… I am here specifically because a client asked me for this one and I am happy to oblige!
I sat down with the full official nutrition guide, went through the entire menu, and pulled together the best options I could find.
And let me tell you… the food menu? Actually really solid.
The ButterBurger is genuinely iconic for a reason, and the Grilled Chicken Sandwich is one of the better macro options I’ve seen at any fast food chain.
Soooo let’s do this…
Check out Making it work: Cuisine, Fast Food & Restaurants for more restaurant breakdowns.
Weight Management & Dieting
I started this series of blogs to help out clients and other people who were going through a diet phase and we’re still venturing out to restaurants or fast food places. They needed options to help keep things flexible. And that is why I start this off with… explanation of what a diet phase or a calorie deficit is.
And before we dig into this, this information doesn’t only have to be for diet phases. This can be to help manage your weight well while dining at restaurants in fast food places. There is still great knowledge in knowing how to ensure that certain things will fit your bodies needs and satisfy it without leaving you feeling overfilled and regretful due to an option not fulfilling a value you were looking for.
What is a Diet Phase?
A diet phase is a period of time when you intentionally adjust your food intake to reach a specific goal, usually by being in a calorie deficit (eating fewer calories than your body burns) or a calorie surplus (eating more than your body burns).
During a diet phase, being in a calorie deficit is what drives progress. This doesn’t mean you can’t enjoy your favorite foods; it’s about managing the overall numbers.
There are no strict “off-limits” foods unless you have allergies, intolerances, or personal boundaries. Your diet can include treats, comfort foods, or indulgences as long as your total intake aligns with your goals. Success in a diet phase comes from sustainable habits over time, not perfection in every meal. It’s better to hit your numbers 80–90% of the time than to try to be perfect and burn out.
This graphic says it all… from the Diet, Weight Loss, Fat Loss & Calorie Deficit post. Notice that it doesn’t say your calories have to come from whole foods, meal-prep containers, or supplements.
Can certain food choices affect your energy, hunger levels, or even the rate at which you lose weight? Absolutely.
And there are a variety of things that can give you the illusion of gaining like excess sodium. But the core principle stays the same… your results come down to the balance between intake and expenditure.
TO UNDERSTAND SOME OF THESE THINGS MORE, SEE THESE OTHER POSTS.
Why “Pick 3”?
So here’s the deal… you can have it but it needs to fit. We each have our own calorie makeup that we need to consume each day to match the expenditure we have. And like that graphic shows above… if we want to be in a weight loss phase, we have to consume less than we are expending. And that is where this strategy comes in. How can we make food outside of the house work?
So let’s try this out… I’ve gone through the Culver’s menu and picked my Pick 3. No rhyme or reason to why I specifically chose these except for the fact that they sound good to my tastebuds and they fit in the under a certain amount of calories framework I like to use when eating out.
And why Pick 3? I guide my clients to pick out three different options from each place they frequent. You never know when your usual order might not be available or you’re just not feeling it that day. The more prepared you can be, the less that’s up to the uncertainty of it all.
Can you pivot on the spot? Absolutely. But when you have a backup plan (or two), it feels way less chaotic.
Understanding Some of the Options & Possible Swaps!
Sometimes… it’s more about how you can change up what you truly want. You can swap things. You can ask for things to be removed. It really is your food, your way… at least most of the time.
Here is what I found making my way through the Culver’s nutrition guide and what I think is most worth knowing before you walk in.
Check out my post: Mindful Eating Strategies for Dining Out & Weight Loss
The Drink Situation
If custard is not your thing and you’re just there for a meal… the fountain drinks, water, and unsweetened tea are your best friends. Zero calories and they let your food budget go where it actually matters.
The milkshakes and malts are a different story entirely. If you want that Root Beer Float experience, going with a Short instead of a Tall saves you 170 calories for the exact same experience. Small swap, real difference.
Sides: Know Before You Order
The cheese curds are iconic. They are also 510 calories on their own… more than the Grilled Chicken Sandwich, more than a single ButterBurger. That is not a reason to never order them. It is a reason to decide in advance whether that is your thing today and build the rest of your meal around it intentionally.
If you want something lighter on the side, the Mashed Potatoes & Gravy at 140 calories is genuinely one of the best kept secrets on this menu. It feels like comfort food and barely costs you anything in the day.
Lean Proteins Are Your Best Friend Here
The Grilled Chicken Sandwich at 390 calories and 41 grams of protein is one of the best macro splits I have seen at any burger chain. The Beef Pot Roast Sandwich at 410 calories and 31 grams of protein eats like a real sit-down meal. And the salads with grilled chicken are hovering around 360 calories with 45 to 46 grams of protein… which is genuinely incredible for a fast food stop.
The food menu at Culver’s is way more macro-friendly than most people expect. It’s really the custard and the drinks where you have to pay attention.
SKIP OR LIMIT THESE
| Item | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| Concrete Mixer, any flavor, Tall | 1,385–1,700 | varies | varies | varies |
| Vanilla Shake, Tall | 980 | 20 | 98 | 59 |
| Chocolate Malt, Tall | 1,170 | 18 | 165 | 50 |
| Wisconsin Cheese Curds | 510 | 20 | 51 | 25 |
| Triple ButterBurger Cheese | 940 | 57 | 42 | 63 |
| The Culver’s Bacon Deluxe, Double | 850 | 44 | 43 | 58 |
LEAN INTO THESE
| Item | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| Grilled Chicken Sandwich | 390 | 41 | 39 | 8 |
| ButterBurger “The Original,” Single | 390 | 20 | 39 | 19 |
| Beef Pot Roast Sandwich | 410 | 31 | 41 | 16 |
| Garden Fresco Salad with Grilled Chicken | 360 | 45 | 19 | 14 |
| Cranberry Bacon Bleu with Grilled Chicken | 360 | 46 | 17 | 14 |
| Buffalo Chicken Tenders, 4 pc | 460 | 35 | 32 | 21 |
| Mashed Potatoes & Gravy | 140 | 4 | 25 | 2 |
| Chocolate Custard, Dish, 1 Scoop | 280 | 6 | 35 | 14 |
| Chicken Noodle Soup | 110 | 7 | 14 | 2 |
Think of this as macro Tetris.
You’re not saying no… you’re just arranging the pieces in a way that fits your day.
Making it Work!
Finally… you may have seen this before on my social media, but if not, here’s your reminder.
Resource: Making it work: Cuisine, Fast Food & Restaurants
This gives you a little more wiggle room compared to the specific “Pick 3” options I shared above. Sometimes, it’s just nice to know you can grab one or two simple things and still stay on track… no overthinking required.
Maybe you’re running your kids through the drive-thru or door dashing and you just need something different… if you can make it fit, go right ahead! There’s no limitation here. And this gives you a little bit more to choose from. Allowing your taste buds to roam a little, but also taking into account what it means for your body with the calories and the macronutrients.
Wrapping It Up
Eating at Culver’s doesn’t have to derail your progress.
With a little planning… and maybe your own Pick 3… you can make nearly any stop work for your goals. The Grilled Chicken Sandwich alone might be one of my favorite macro finds in this entire restaurant series… 41 grams of protein for 390 calories is genuinely hard to beat 🙌
And yes, you can have the custard. Just know what you are ordering before you order it, and plan your day around it.
The biggest takeaways from this one? The food menu is way more macro-friendly than people expect. The Grilled Chicken, the Pot Roast Sandwich, the salads… all really solid. The custard and the shakes are where the numbers climb fast, so just be intentional going in. And the cheese curds… decide in advance whether that’s your thing today and log it without guilt.
You don’t have to be perfect.
You just have to be intentional.
With Love, Coach Nik
