Eating at Sweetgreen with celiac disease, IBS or food allergies

Many people with food restrictions like Sweetgreen because you can build a bowl from components and the chain publishes an ingredient list for each one. As of October 2026, Sweetgreen’s nutrition guide says it tracks nine major allergens across its menu items (dairy, eggs, fish, shellfish, wheat, peanuts, tree nuts, soy and sesame), that its kitchens are not allergen-free environments and cross-contamination may occur, and asks you to tell your in-store team member about any food allergies.

The guide doesn’t include a chart showing which allergens are in each menu item. Instead, it marks each menu item "Contains gluten?" yes or no, and lists the ingredients of every base, topping, protein and dressing. So you read the ingredients yourself. This guide summarizes what Sweetgreen publishes and what to ask, without calling any bowl "safe".

Each menu item in Sweetgreen’s guide has a "Contains gluten?" column. When we checked, it read "Yes" for items such as the Kale Caesar, Hummus Crunch, Chicken Pesto Parm, Hot Honey Chicken, Miso Glazed Salmon and all four wraps, and "No" for items such as the Harvest Bowl, Guacamole Greens, Super Green Goddess, Shroomami and Caramelized Garlic Steak plate.

These are the components whose ingredient lists include wheat or barley, as of October 2026:

Sweetgreen flags the salmon at the top of its allergen section: its marinade temporarily contains wheat (gluten). It also says the miso glaze varies by supplier, with one version listing soy sauce made with wheat and another listing soy sauce without wheat. That’s a good example of why the guide is worth checking every visit.

"Contains gluten? No" describes the ingredients. It isn’t a statement that an item is free from cross-contact, and Sweetgreen says cross-contamination may occur. Breadcrumbs, crispy onions and noodles sit on the same line as everything else. The NIDDK explains that cross-contact can happen during preparation or serving and suggests telling staff you have celiac disease. Our guides to gluten-free vs celiac-safe and eating out with celiac disease go further.

Sweetgreen’s umami seasoning lists salt, nutritional yeast, garlic, onion and spices, and it shows up in a lot of places. Monash University lists garlic, onion, honey, most legumes, wheat-based breads, mushrooms and cashews among higher-FODMAP foods.

Several components list no garlic, onion or honey when we checked: the greens, white and wild rice, quinoa, raw carrots, cucumbers, tomatoes, avocado, roasted tofu, blackened chicken, hard-boiled egg and cheeses. Plain dressing options include extra virgin olive oil, lemon or lime squeeze and balsamic vinegar. Check the guide each time, since recipes change.

Portion size matters with FODMAPs, so a light drizzle of a dressing is different from a full serving. Asking for dressing on the side gives you control. Our guides to hidden garlic and onion, beans, lentils and chickpeas and honey, maple syrup and agave explain more. Only you and your dietitian know your own triggers.

Because Sweetgreen publishes ingredients rather than an allergen chart, this list is drawn from the ingredient lists as we read them in October 2026. Read the current list for your exact order.

• Milk: feta, goat cheese, parmesan crisps, shaved parmesan and white cheddar; the Caesar dressing (yogurt and parmesan) and both ranch dressings (yogurt).
• Egg: the hard-boiled egg, Caesar dressing, garlic aioli, both ranch dressings and the Dill Pickle AYOH!.
• Fish: the salmon, and anchovy paste in the Caesar dressing.
• Tree nuts: roasted almonds and the spicy cashew dressing. The crispy rice lists coconut milk.
• Sesame: sesame crunch, nori sesame seasoning, hummus (tahini), citrus sesame vinaigrette, smoky tahini, miso sesame ginger and the spicy cashew dressing (sesame oil).
• Soy: roasted tofu, the miso sesame ginger dressing and the miso glaze on the salmon.
• Mustard: listed in the balsamic vinaigrette, Caesar, citrus sesame vinaigrette, Dill Pickle AYOH!, honey BBQ and hot honey mustard. Mustard isn’t one of the US nine but is one of the 14 major allergens in the EU and UK.

Sweetgreen notes that some items, such as Molly’s Chicken Salad, the pickle spear and the bread, have no ingredient list online, and suggests asking for the printed ingredient guide in the restaurant. If you can’t confirm what’s in something, it’s reasonable to leave it out. Our guide to nuts, FODMAPs and allergies covers tree nut allergies in more depth.

1. Check the nutrition guide online before you go. Look at both the menu item and the ingredient list for each component.
2. Tell the team at the start, and name every allergy. Sweetgreen asks you to inform your in-store team member.
3. Ask for a glove change and fresh utensils if you need them. Toppings and dressings are tossed in shared bowls on a busy line.
4. Choose plain dressings like olive oil, lemon or balsamic vinegar if garlic, onion or honey are your triggers, or ask for the dressing on the side.
5. Ask for the printed ingredient guide for anything not listed online.
6. Online orders: you can customize in the app, but you can’t ask questions there. If you have a serious allergy or celiac disease, ordering in person lets you talk to the team.

FARE suggests choosing quieter times, talking to staff and keeping your order simple when you have a lot of questions. A build-your-own bowl with fewer components is easier to check than a signature bowl with many.

• "I have celiac disease. Could you change your gloves and use a fresh bowl for my order?"
• "Does the roasted chicken have garlic or onion on it?"
• "Could I have olive oil and lemon instead of the dressing?"
• "I have a sesame allergy. Could you check the printed ingredient guide for this?"
• "Which version of the miso glaze are you using today?"

Our guides to eating out with IBS and talking to restaurant staff about allergies have more ideas.