73 of 154 food orders · Updated
Jason's Deli orders under 500 calories
73 Jason's Deli orders come in under 500 calories. Here they are, most protein first.
Jason's Deli under 500 calories
Every Jason's Deli order at or under 500 calories, most protein first.
| Item | Section | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Beefeater, Half | — | 400 | 40 g | 24 g | 16 g |
| Chicken Caprese Panini, Half | Chicken | 460 | 31 g | 24 g | 28 g |
| Amy's Turkey-O, Regular | Sandwiches & Wraps | 420 | 29 g | 42 g | 17 g |
| Deli Club, Half | — | 430 | 29 g | 38 g | 19 g |
| Reuben The Great, Half | — | 470 | 28 g | 25 g | 36 g |
| Turkey Breast Muffaletta, Quarter | — | 490 | 28 g | 41 g | 24 g |
| Santa Fe Chicken, Half | Chicken | 360 | 27 g | 27 g | 16 g |
| Smokey Jack Panini, Half | — | 400 | 27 g | 26 g | 21 g |
| Reuben The Great Pastrami, Half | — | 470 | 27 g | 27 g | 29 g |
| Club Royale, Half | — | 350 | 25 g | 23 g | 17 g |
| Chili, Cup | — | 380 | 25 g | 12 g | 27 g |
| Chipotle Chicken & Avocado Panini, Half | Chicken | 460 | 25 g | 42 g | 22 g |
| The Carmela, Half | Sandwiches & Wraps | 380 | 24 g | 23 g | 21 g |
| Chicken Panini, Half | Chicken | 390 | 24 g | 24 g | 22 g |
| Chicken Noodle Soup, Bowl | Chicken | 320 | 23 g | 32 g | 12 g |
| Ranchero, Half | Sandwiches & Wraps | 340 | 23 g | 24 g | 17 g |
| Turkey Wrap, Regular | Sandwiches & Wraps | 380 | 23 g | 42 g | 16 g |
| Chicken Tenders | Chicken | 180 | 21 g | 18 g | 3 g |
| Mesa Chicken Salad, Lighter | Salads & Bowls | 430 | 21 g | 18 g | 31 g |
| Cheese pizza | Pizza | 470 | 21 g | 52 g | 21 g |
| Nutty Mixed-Up Salad, Lighter | Salads & Bowls | 370 | 20 g | 30 g | 23 g |
| Spinach Veggie Wrap, Regular | Sandwiches & Wraps | 430 | 20 g | 51 g | 19 g |
| Sunshine Croissant | Breakfast | 490 | 20 g | 41 g | 27 g |
| California Club, Half | — | 340 | 19 g | 22 g | 21 g |
| Mac & Cheese side | Sides | 410 | 19 g | 35 g | 21 g |
| Mac & Cheese | — | 410 | 19 g | 35 g | 21 g |
| Chicken Noodle Soup, Cup | Chicken | 240 | 18 g | 24 g | 9 g |
| Italian Cruz Po'boy, Half | Sandwiches & Wraps | 280 | 17 g | 26 g | 12 g |
| Broccoli Cheese, Bowl | Entrées | 350 | 17 g | 31 g | 17 g |
| Bigger Better BLT, Half | Sandwiches & Wraps | 360 | 17 g | 29 g | 21 g |
| Caprese Panini, Half | — | 380 | 17 g | 24 g | 26 g |
| Spicy Sicilian Sub, Half | Sandwiches & Wraps | 400 | 17 g | 25 g | 26 g |
| Chicken Pot Pie, Cup | Chicken | 300 | 16 g | 22 g | 18 g |
| Amy's Turkey-O, Half | Sandwiches & Wraps | 210 | 15 g | 21 g | 8 g |
| Wild Salmon-wich, Half | — | 260 | 15 g | 24 g | 12 g |
| Breakfast Sammy | Breakfast | 270 | 15 g | 20 g | 15 g |
| The Papa Joe, Half | Sandwiches & Wraps | 290 | 15 g | 24 g | 16 g |
| Broccoli Cheese, Cup | — | 260 | 13 g | 23 g | 12 g |
| Irish Potato, Cup | — | 380 | 13 g | 22 g | 25 g |
| Tomato Basil, Bowl | Entrées | 380 | 13 g | 28 g | 24 g |
| Turkey Wrap, Half | Sandwiches & Wraps | 190 | 12 g | 21 g | 8 g |
| Spicy Seafood Gumbo, Bowl | Entrées | 310 | 12 g | 42 g | 12 g |
| Shelley's Deli Chick, Half | Sandwiches & Wraps | 300 | 11 g | 27 g | 18 g |
| Spinach Veggie Wrap, Half | Sandwiches & Wraps | 220 | 10 g | 26 g | 10 g |
| Tzatziki with Cucumber Slices | Sides | 160 | 9 g | 17 g | 6 g |
| Italian Pasta Salad | Salads & Bowls | 350 | 9 g | 38 g | 18 g |
| Spicy Seafood Gumbo, Cup | — | 200 | 8 g | 26 g | 8 g |
| Tomato Basil, Cup | — | 240 | 7 g | 19 g | 14 g |
| Roasted Corn & Black Bean | Sides | 240 | 7 g | 34 g | 9 g |
| Avocado Toast | Sandwiches & Wraps | 380 | 7 g | 31 g | 28 g |
| Organic Red Pepper Hummus | Sides | 200 | 6 g | 16 g | 12 g |
| Chocolate Ice Cream | Desserts | 200 | 6 g | 34 g | 6 g |
| Vanilla Ice Cream | Desserts | 210 | 6 g | 35 g | 6 g |
| Mini Croissant | Breakfast | 270 | 6 g | 40 g | 9 g |
| Broccoli Salad | Salads & Bowls | 320 | 6 g | 9 g | 30 g |
| Fudge-Nut Brownie | Desserts | 450 | 6 g | 54 g | 26 g |
| Cinnamon Walnut Coffee Cake | Breakfast | 380 | 5 g | 47 g | 19 g |
| Steamed Veggies | Sides | 60 | 4 g | 11 g | 0 g |
| Cranberry Walnut Cookie | Desserts | 300 | 4 g | 38 g | 16 g |
| New England Cranberry & Blueberry Coffee Cake | Breakfast | 340 | 4 g | 47 g | 16 g |
| Blue Corn Tortilla Chips | Sides | 220 | 3 g | 27 g | 11 g |
| Chocolate Chip Cookie | Desserts | 310 | 3 g | 43 g | 15 g |
| Lay's Baked Chips | Sides | 110 | 2 g | 18 g | 3 g |
| House Chips | Sides | 150 | 2 g | 16 g | 10 g |
| Lay's BBQ Potato Chips | Sides | 150 | 2 g | 16 g | 9 g |
| Lay's Kettle Cooked Jalapeno Potato Chips | Sides | 150 | 2 g | 16 g | 8 g |
| Lay's Salt & Vinegar Chips | Sides | 160 | 2 g | 15 g | 10 g |
| Ruffles Chips | Sides | 160 | 2 g | 15 g | 10 g |
| Guacamole | Sides | 190 | 2 g | 10 g | 17 g |
| Chewy Marshmallow Treat | Desserts | 230 | 2 g | 45 g | 5 g |
| Apple Danish | Breakfast | 290 | 2 g | 30 g | 18 g |
| Blueberry Crumb Cake | Breakfast | 90 | 1 g | 8 g | 6 g |
| Gingerbread Muffin | Desserts | 60 | 0 g | 9 g | 3 g |
The full Jason's Deli menu with calories · Under 500 calories at every chain
The same figures, matched to the calories left in a day.
Cindar keeps a running daily calorie budget from logged meals and from activity read through Apple Health or Health Connect, then shows which nearby restaurants and orders still fit — Jason's Deli included. Meals log by photo, receipt or a line of text. Free on iPhone and Android.
About this data
Nutrition figures are those published by Jason's Deli for its standard menu items, as compiled in the Cindar restaurant database.
Data version 2026.05.1+ms2022-r5+official-1627oyq+c1+s3, retrieved October 23, 2026. Recipes, portion sizes and regional menus change; the restaurant's own current publication controls where the two differ. Figures are provided for general information and are not medical or dietary advice.
Jason's Deli and related marks are trademarks of their respective owners. Cindar and Hestia Studios are not affiliated with, sponsored by or endorsed by Jason's Deli; the name appears here only to identify the restaurant these figures describe.
Corrections and removal requests: support@hestia.fit.