🥪 Sandwiches & Subs · 177 menu items

Jason's Deli calories and nutrition

Large restaurant chains in the United States are required to publish calorie counts and nutrition figures for their standard menu items. This page gathers the published figures for 177 items on the Jason's Deli menu in one place: calories, protein, carbohydrates and fat, with fiber and sodium where the chain reports them. Every table is sorted so the lightest options surface first.

The lightest order listed is the Steamed Veggies at 60 calories. The strongest protein-to-calorie ratio belongs to the Chicken Tenders: 21 g of protein in 180 calories. 73 of the 154 food orders on the Jason's Deli menu (drinks and add-ons aside) come in under 500 calories.

Menu items listed

177

Lightest order

60 cal

Steamed Veggies

Under 500 calories

of 154 food orders

Most protein per calorie

11.7 g

per 100 cal · Chicken Tenders

Lowest-calorie orders at Jason's Deli

The eight lightest food orders on the Jason's Deli menu, with the macronutrients behind each figure.

Item	Section	Calories	Protein	Carbs	Fat
Steamed Veggies	Sides	60	4 g	11 g	0 g
Gingerbread Muffin	Desserts	60	0 g	9 g	3 g
Blueberry Crumb Cake	Breakfast	90	1 g	8 g	6 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
Tzatziki with Cucumber Slices	Sides	160	9 g	17 g	6 g

Most protein per calorie at Jason's Deli

Grams of protein per 100 calories, among food orders of 150 calories or more. A high ratio means more of each calorie goes to protein.

Item	Calories	Protein	Protein / 100 cal
Chicken Tenders	180	21 g	11.7 g
Beefeater, Half	400	40 g	10 g
Beefeater, Regular	820	82 g	10 g
Beefeater, Light	670	54 g	8.1 g
Santa Fe Chicken, Regular	710	54 g	7.6 g
Santa Fe Chicken, Half	360	27 g	7.5 g
Chicken Noodle Soup, Cup	240	18 g	7.5 g
Chicken Noodle Soup, Bowl	320	23 g	7.2 g

Leading pick: Chicken Tenders, 21 g protein in 180 cal.

What fits a calorie budget

How many food orders at Jason's Deli fit under three common ceilings, drinks and add-ons aside.

Under 300 calories

food orders

Under 500 calories

food orders

Under 700 calories

109

food orders

Cindar runs the same count against a personal budget that moves through the day: what fits at noon after a light breakfast is not what fits at eight after a large lunch.

Every Jason's Deli item in the database, by section, lightest first.

Sandwiches & Wraps25 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Turkey Wrap, Half	190	12 g	21 g	8 g	4 g	520 mg
Amy's Turkey-O, Half	210	15 g	21 g	8 g	3 g	680 mg
Spinach Veggie Wrap, Half	220	10 g	26 g	10 g	5 g	510 mg
Italian Cruz Po'boy, Half	280	17 g	26 g	12 g	1 g	1,110 mg
The Papa Joe, Half	290	15 g	24 g	16 g	2 g	720 mg
Shelley's Deli Chick, Half	300	11 g	27 g	18 g	1 g	430 mg
Ranchero, Half	340	23 g	24 g	17 g	4 g	910 mg
Bigger Better BLT, Half	360	17 g	29 g	21 g	5 g	510 mg
Avocado Toast	380	7 g	31 g	28 g	8 g	640 mg
The Carmela, Half	380	24 g	23 g	21 g	— g	1,600 mg
Turkey Wrap, Regular	380	23 g	42 g	16 g	8 g	1,040 mg
Spicy Sicilian Sub, Half	400	17 g	25 g	26 g	1 g	1,140 mg
Amy's Turkey-O, Regular	420	29 g	42 g	17 g	6 g	1,370 mg
Spinach Veggie Wrap, Regular	430	20 g	51 g	19 g	10 g	1,010 mg
Italian Cruz Po'boy, Regular	550	34 g	52 g	24 g	3 g	2,230 mg
MeataBalla Sandwich, Half	560	29 g	33 g	33 g	1 g	1,090 mg
The Papa Joe, Regular	590	30 g	49 g	31 g	4 g	1,430 mg
Shelley's Deli Chick, Regular	600	21 g	54 g	35 g	2 g	840 mg
Bigger Better BLT, Regular	640	27 g	57 g	36 g	10 g	960 mg
Ranchero, Regular	670	45 g	48 g	33 g	8 g	1,820 mg
The Carmela, Regular	730	46 g	47 g	39 g	1 g	3,100 mg
Everything Burnt Ends Sandwich	800	45 g	57 g	43 g	4 g	1,940 mg
Spicy Sicilian Sub, Regular	810	34 g	51 g	53 g	3 g	2,280 mg
Grilled Cheese & Tomato Soup Combo	980	34 g	77 g	63 g	10 g	2,310 mg
MeataBalla Sandwich, Regular	1,120	58 g	65 g	66 g	3 g	2,190 mg

Chicken18 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Chicken Tenders	180	21 g	18 g	3 g	— g	520 mg
Chicken Noodle Soup, Cup	240	18 g	24 g	9 g	2 g	1,830 mg
Chicken Pot Pie, Cup	300	16 g	22 g	18 g	3 g	1,300 mg
Chicken Noodle Soup, Bowl	320	23 g	32 g	12 g	3 g	2,400 mg
Santa Fe Chicken, Half	360	27 g	27 g	16 g	4 g	730 mg
Chicken Panini, Half	390	24 g	24 g	22 g	— g	830 mg
Chicken Caprese Panini, Half	460	31 g	24 g	28 g	2 g	930 mg
Chipotle Chicken & Avocado Panini, Half	460	25 g	42 g	22 g	4 g	830 mg
Chicken Pot Pie, Bowl	520	22 g	41 g	31 g	5 g	1,800 mg
Pasta & Chicken Alfredo	620	28 g	53 g	31 g	2 g	1,800 mg
Chicken Pasta Primo, Lighter	650	31 g	69 g	29 g	4 g	1,940 mg
Santa Fe Chicken, Regular	710	54 g	53 g	32 g	8 g	1,470 mg
Chicken Panini, Regular	780	48 g	48 g	43 g	2 g	1,660 mg
Chicken Alfredo, Lighter	800	35 g	65 g	44 g	2 g	2,030 mg
Chicken Caprese Panini, Regular	910	62 g	49 g	56 g	3 g	1,860 mg
Chipotle Chicken & Avocado Panini, Regular	920	50 g	85 g	44 g	8 g	1,670 mg
Chicken Pasta Primo, Original	1,180	58 g	118 g	54 g	7 g	3,490 mg
Chicken Alfredo, Original	1,480	67 g	111 g	84 g	4 g	3,700 mg

Entrées22 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Spicy Seafood Gumbo, Bowl	310	12 g	42 g	12 g	4 g	2,290 mg
Broccoli Cheese, Bowl	350	17 g	31 g	17 g	2 g	1,620 mg
Tomato Basil, Bowl	380	13 g	28 g	24 g	3 g	1,420 mg
Chili, Bowl	550	35 g	17 g	38 g	3 g	1,800 mg
Irish Potato, Bowl	610	23 g	32 g	40 g	3 g	1,960 mg
Pasta & Meatballs	610	24 g	62 g	29 g	4 g	1,650 mg
Modern Med Bowl	660	42 g	44 g	39 g	9 g	1,820 mg
Zucchini Garden Pasta, Lighter	750	20 g	71 g	46 g	9 g	1,440 mg
Great Southwest Bowl	780	38 g	60 g	41 g	9 g	1,330 mg
Penne Pasta & Meatballs, Lighter	800	31 g	73 g	43 g	5 g	1,900 mg
Ultimate BLT Bowl	840	33 g	62 g	52 g	10 g	860 mg
Pollo Mexicano, Lighter	840	31 g	121 g	27 g	12 g	860 mg
Texas Style Spud, Lighter	900	27 g	142 g	27 g	13 g	1,130 mg
Plain Jane, Lighter	920	27 g	119 g	38 g	11 g	700 mg
CB Ranch Potato, Lighter	1,010	37 g	120 g	44 g	11 g	960 mg
Burnt Ends Mac & Cheese Bowl	1,080	61 g	75 g	60 g	3 g	2,230 mg
Zucchini Garden Pasta, Original	1,320	36 g	121 g	81 g	16 g	2,490 mg
Penne Pasta & Meatballs, Original	1,400	53 g	126 g	75 g	8 g	3,270 mg
Pollo Mexicano, Original	1,400	55 g	183 g	50 g	17 g	1,450 mg
Texas Style Spud, Original	1,560	48 g	228 g	54 g	20 g	2,250 mg
Plain Jane, Original	1,580	49 g	181 g	73 g	17 g	1,390 mg
CB Ranch Potato, Original	1,760	69 g	183 g	86 g	17 g	1,900 mg

Pizza2 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Cheese pizza	470	21 g	52 g	21 g	4 g	820 mg
Pepperoni Pizza	520	23 g	53 g	25 g	4 g	1,010 mg

Salads & Bowls13 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Broccoli Salad	320	6 g	9 g	30 g	2 g	320 mg
Italian Pasta Salad	350	9 g	38 g	18 g	2 g	990 mg
Nutty Mixed-Up Salad, Lighter	370	20 g	30 g	23 g	4 g	840 mg
Mesa Chicken Salad, Lighter	430	21 g	18 g	31 g	6 g	810 mg
Chicken Caesar, Lighter	510	24 g	27 g	35 g	3 g	1,040 mg
American Potato Salad	510	8 g	39 g	36 g	6 g	690 mg
The Big Chef, Lighter	530	27 g	11 g	43 g	2 g	1,180 mg
Chicken Club Salad, Lighter	560	26 g	12 g	46 g	4 g	880 mg
Nutty Mixed-Up Salad, Original	750	40 g	59 g	47 g	7 g	1,670 mg
Mesa Chicken Salad, Original	850	41 g	34 g	62 g	11 g	1,610 mg
Chicken Caesar, Original	1,020	48 g	54 g	69 g	6 g	2,080 mg
The Big Chef, Original	1,050	53 g	20 g	86 g	4 g	2,360 mg
Chicken Club Salad, Original	1,110	52 g	23 g	93 g	7 g	1,760 mg

Breakfast10 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Blueberry Crumb Cake	90	1 g	8 g	6 g	0 g	45 mg
Breakfast Sammy	270	15 g	20 g	15 g	3 g	480 mg
Mini Croissant	270	6 g	40 g	9 g	1 g	300 mg
Apple Danish	290	2 g	30 g	18 g	1 g	105 mg
New England Cranberry & Blueberry Coffee Cake	340	4 g	47 g	16 g	1 g	390 mg
Cinnamon Walnut Coffee Cake	380	5 g	47 g	19 g	1 g	390 mg
Sunshine Croissant	490	20 g	41 g	27 g	1 g	620 mg
Breakfast Veggie Wrap	580	33 g	47 g	32 g	9 g	930 mg
Southwest Breakfast Wrap	620	31 g	39 g	37 g	5 g	950 mg
Breakfast Club	630	43 g	51 g	29 g	7 g	1,360 mg

Sides15 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Pickle Chips	5	0 g	1 g	0 g	0 g	350 mg
Salsa	30	1 g	7 g	0 g	2 g	330 mg
Steamed Veggies	60	4 g	11 g	0 g	4 g	55 mg
Lay's Baked Chips	110	2 g	18 g	3 g	1 g	120 mg
House Chips	150	2 g	16 g	10 g	1 g	180 mg
Lay's BBQ Potato Chips	150	2 g	16 g	9 g	1 g	150 mg
Lay's Kettle Cooked Jalapeno Potato Chips	150	2 g	16 g	8 g	1 g	130 mg
Lay's Salt & Vinegar Chips	160	2 g	15 g	10 g	1 g	220 mg
Ruffles Chips	160	2 g	15 g	10 g	1 g	150 mg
Tzatziki with Cucumber Slices	160	9 g	17 g	6 g	— g	380 mg
Guacamole	190	2 g	10 g	17 g	8 g	160 mg
Organic Red Pepper Hummus	200	6 g	16 g	12 g	4 g	470 mg
Blue Corn Tortilla Chips	220	3 g	27 g	11 g	3 g	90 mg
Roasted Corn & Black Bean	240	7 g	34 g	9 g	7 g	370 mg
Mac & Cheese side	410	19 g	35 g	21 g	1 g	830 mg

Desserts14 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Ice Cream Cone	20	0 g	4 g	0 g	0 g	5 mg
Gingerbread Muffin	60	0 g	9 g	3 g	0 g	25 mg
Chocolate Ice Cream	200	6 g	34 g	6 g	1 g	110 mg
Vanilla Ice Cream	210	6 g	35 g	6 g	0 g	100 mg
Chewy Marshmallow Treat	230	2 g	45 g	5 g	0 g	220 mg
Cranberry Walnut Cookie	300	4 g	38 g	16 g	2 g	170 mg
Chocolate Chip Cookie	310	3 g	43 g	15 g	2 g	220 mg
Fudge-Nut Brownie	450	6 g	54 g	26 g	4 g	170 mg
Texas Chocolate Cake	560	4 g	80 g	27 g	1 g	360 mg
Ice Cream Float, Coke	640	15 g	121 g	15 g	0 g	260 mg
Ice Cream Float, Root Beer	660	15 g	124 g	15 g	0 g	270 mg
Classic Cheesecake	680	11 g	57 g	46 g	2 g	470 mg
Strawberry-Topped Cheesecake	700	12 g	61 g	46 g	3 g	470 mg
Strawberry Shortcake	940	11 g	94 g	58 g	3 g	760 mg

Drinks19 items

Item	Calories	Protein	Carbs	Fat	Sodium
Sarah's Homegrown Peach Agua Fresca	60	0 g	14 g	0 g	10 mg
Sarah's Homegrown Strawberry Agua Fresca	60	0 g	16 g	0 g	0 mg
Wild Berry Hibiscus Tea with Pure Cane Sugar, 24 oz	70	0 g	19 g	0 g	0 mg
Kids Organic Apple Juice	100	0 g	25 g	0 g	20 mg
Wild Berry Hibiscus Tea with Pure Cane Sugar, 32 oz	100	0 g	26 g	0 g	0 mg
Kid's Organic LowFat Milk	110	8 g	13 g	3 g	130 mg
Kid's Organic Chocolate LowFat Milk	180	8 g	27 g	5 g	160 mg
Jason's Deli Pomegranate Blueberry Sports Drink, 24 oz	200	0 g	30 g	0 g	260 mg
Fresh-Brewed Sweetened Tea, 24 oz	210	0 g	55 g	0 g	0 mg
Jason's Deli Pomegranate Blueberry Sports Drink, 32 oz	260	0 g	40 g	0 g	350 mg
Fresh-Brewed Sweetened Tea, 32 oz	280	0 g	74 g	0 g	0 mg
Sprite, 24 oz	290	0 g	78 g	0 g	65 mg
Coca-cola Classic, 24 oz	300	0 g	81 g	0 g	20 mg
Minute Maid Lemonade, 24 oz	300	0 g	78 g	0 g	135 mg
Barq's Olde Style Root Beer, 24 oz	330	0 g	87 g	0 g	35 mg
Sprite, 32 oz	390	0 g	104 g	0 g	90 mg
Coca-cola Classic, 32 oz	400	0 g	108 g	0 g	25 mg
Minute Maid Lemonade, 32 oz	400	0 g	104 g	0 g	180 mg
Barq's Olde Style Root Beer, 32 oz	440	0 g	116 g	0 g	50 mg

Extras1 item

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Cup of Fresh Fruit with Creamy Fruit Dip	240	3 g	40 g	9 g	3 g	20 mg

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Spicy Seafood Gumbo, Cup	200	8 g	26 g	8 g	3 g	1,610 mg
Tomato Basil, Cup	240	7 g	19 g	14 g	2 g	950 mg
Wild Salmon-wich, Half	260	15 g	24 g	12 g	2 g	430 mg
Broccoli Cheese, Cup	260	13 g	23 g	12 g	1 g	1,210 mg
California Club, Half	340	19 g	22 g	21 g	1 g	640 mg
Club Royale, Half	350	25 g	23 g	17 g	— g	890 mg
Caprese Panini, Half	380	17 g	24 g	26 g	2 g	630 mg
Chili, Cup	380	25 g	12 g	27 g	2 g	1,280 mg
Irish Potato, Cup	380	13 g	22 g	25 g	2 g	1,260 mg
Beefeater, Half	400	40 g	24 g	16 g	1 g	1,990 mg
Smokey Jack Panini, Half	400	27 g	26 g	21 g	— g	1,170 mg
Mac & Cheese	410	19 g	35 g	21 g	1 g	830 mg
Deli Club, Half	430	29 g	38 g	19 g	5 g	1,100 mg
Reuben The Great, Half	470	28 g	25 g	36 g	3 g	1,650 mg
Reuben The Great Pastrami, Half	470	27 g	27 g	29 g	3 g	1,770 mg
Turkey Breast Muffaletta, Quarter	490	28 g	41 g	24 g	3 g	2,130 mg
Ham & Salami Muffaletta, Quarter	510	26 g	41 g	26 g	3 g	2,130 mg
New York Yankee, Half	540	35 g	22 g	42 g	2 g	1,620 mg
Wild Salmon-wich, Regular	540	32 g	48 g	25 g	5 g	880 mg
Grilled Cheese	580	17 g	50 g	37 g	7 g	1,130 mg
Beefeater, Light	670	54 g	51 g	28 g	2 g	3,400 mg
Kid's Baked Potato	680	19 g	77 g	32 g	7 g	580 mg
California Club, Regular	690	37 g	44 g	41 g	2 g	1,280 mg
Club Royale, Regular	690	49 g	47 g	35 g	1 g	1,790 mg
Reuben The Great, Light	700	38 g	47 g	48 g	5 g	2,030 mg
Reuben The Great Pastrami, Light	700	38 g	49 g	40 g	5 g	2,140 mg
New York Yankee, Light	740	45 g	43 g	50 g	3 g	1,940 mg
Caprese Panini, Regular	760	34 g	47 g	52 g	3 g	1,250 mg
Smokey Jack Panini, Regular	780	52 g	52 g	41 g	2 g	2,270 mg
Beefeater, Regular	820	82 g	51 g	32 g	2 g	4,040 mg
Deli Club, Regular	860	58 g	77 g	38 g	11 g	2,200 mg
Reuben The Great, Regular	940	55 g	50 g	73 g	6 g	3,320 mg
Reuben The Great Pastrami, Regular	940	55 g	54 g	57 g	6 g	3,550 mg
Turkey Breast Muffaletta, Half	990	57 g	83 g	47 g	6 g	4,250 mg
Ham & Salami Muffaletta, Half	1,030	53 g	82 g	53 g	6 g	4,290 mg
New York Yankee, Regular	1,070	70 g	44 g	83 g	3 g	3,230 mg
Turkey Breast Muffaletta, Whole	1,980	113 g	166 g	95 g	11 g	8,500 mg
Ham & Salami Muffaletta, Whole	2,050	105 g	164 g	105 g	11 g	8,520 mg

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.

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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 September 6, 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.

Jason's Deli calories and nutrition

Lowest-calorie orders at Jason's Deli

Most protein per calorie at Jason's Deli

What fits a calorie budget

Full Jason's Deli menu with calories

Sandwiches & Wraps25 items

Chicken18 items

Entrées22 items

Pizza2 items

Salads & Bowls13 items

Breakfast10 items

Sides15 items

Desserts14 items

Drinks19 items

Extras1 item

Other Menu Items38 items

The same figures, matched to the calories left in a day.

About this data

Lowest-calorie orders at Jason's Deli

Most protein per calorie at Jason's Deli

What fits a calorie budget

Full Jason's Deli menu with calories

Sandwiches & Wraps25 items

Chicken18 items

Entrées22 items

Pizza2 items

Salads & Bowls13 items

Breakfast10 items

Sides15 items

Desserts14 items

Drinks19 items

Extras1 item

Other Menu Items38 items

The same figures, matched to the calories left in a day.

More sandwiches & subs

About this data