🥪 Sandwiches & Subs · 76 menu items

McAlister'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 76 items on the McAlister'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 Kids Garden Salad at 150 calories. The strongest protein-to-calorie ratio belongs to the Grilled Chicken Salad: 48 g of protein in 490 calories. 26 of the 76 food orders on the McAlister's Deli menu (drinks and add-ons aside) come in under 500 calories.

Menu items listed

Lightest order

150 cal

Kids Garden Salad

Under 500 calories

of 76 food orders

Most protein per calorie

9.8 g

per 100 cal · Grilled Chicken Salad

Lowest-calorie orders at McAlister's Deli

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

Item	Section	Calories	Protein	Carbs	Fat
Kids Garden Salad	—	150	9 g	8 g	10 g
Side Garden Salad	Sides	150	9 g	8 g	10 g
Country Potato Soup	—	270	9 g	32 g	11 g
Broccoli and Cheddar	—	290	11 g	21 g	18 g
Pineapple Upside Down Lemonade	—	290	0 g	76 g	0 g
Smucker’s® Uncrustables® PB\u0026J	—	300	9 g	32 g	16 g
Garden Salad	Salads & Bowls	310	19 g	19 g	20 g
Cajun Red Beans \u0026 Rice	—	320	14 g	39 g	14 g

Most protein per calorie at McAlister'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
Grilled Chicken Salad	490	48 g	9.8 g
The New Yorker	730	67 g	9.2 g
Chef Salad	480	41 g	8.5 g
French Dip	640	53 g	8.3 g
French Dip 12\\	1,280	106 g	8.3 g
Pecanberry Salad	360	30 g	8.3 g
Savannah Chopped Salad	450	37 g	8.2 g
Southwest Chicken \u0026 Avocado Salad	600	46 g	7.7 g

Leading pick: Grilled Chicken Salad, 48 g protein in 490 cal.

What fits a calorie budget

How many food orders at McAlister'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

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

Sandwiches & Wraps32 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Grilled Chicken	590	39 g	42 g	28 g	2 g	980 mg
Memphian®	630	45 g	50 g	28 g	3 g	2,590 mg
French Dip	640	53 g	45 g	27 g	2 g	2,950 mg
McAlister's Club	650	45 g	90 g	44 g	7 g	2,440 mg
Turkey Ranch BLT	670	36 g	48 g	38 g	2 g	2,260 mg
Ham \u0026 Cheese Melt	670	35 g	71 g	27 g	5 g	2,140 mg
The Veggie	680	15 g	82 g	37 g	13 g	2,050 mg
Spicy BBQ Crunch Chicken Sandwich	730	46 g	94 g	19 g	3 g	1,670 mg
Four Cheese Melt	730	37 g	71 g	34 g	5 g	1,710 mg
The New Yorker	730	67 g	52 g	27 g	2 g	3,340 mg
Spicy Turkey Melt	770	42 g	57 g	42 g	7 g	3,290 mg
Smoky Pepper Jack Turkey	780	45 g	77 g	33 g	4 g	2,230 mg
Grilled Chicken Caesar Wrap	780	36 g	50 g	48 g	2 g	1,890 mg
The Rachel	800	50 g	77 g	31 g	7 g	4,020 mg
The Italian	810	48 g	52 g	39 g	4 g	3,880 mg
Cuban Sandwich	810	47 g	51 g	44 g	2 g	2,000 mg
McAlister's Club Wrap	810	38 g	60 g	46 g	2 g	2,370 mg
Grilled Chicken Club	860	39 g	88 g	42 g	7 g	1,650 mg
Spicy Southwest Chicken	880	50 g	84 g	40 g	9 g	1,560 mg
BLT + Avocado	880	32 g	51 g	62 g	5 g	2,720 mg
Reuben	920	57 g	64 g	48 g	5 g	3,640 mg
Black Angus Club	990	50 g	87 g	53 g	7 g	2,720 mg
Jalapeño Turkey Crunch	1,030	48 g	86 g	58 g	8 g	2,850 mg
King Club	1,140	70 g	81 g	59 g	2 g	3,790 mg
Grilled Chicken King Club	1,170	84 g	79 g	58 g	2 g	2,750 mg
Honey BBQ Pork Melt	1,240	64 g	85 g	70 g	5 g	1,640 mg
Memphian® 12\\	1,260	90 g	100 g	56 g	6 g	5,190 mg
French Dip 12\\	1,280	106 g	90 g	54 g	4 g	5,340 mg
Black Angus King Club	1,300	81 g	79 g	75 g	2 g	4,260 mg
Spicy Turkey Melt 12\\	1,530	84 g	113 g	85 g	15 g	6,570 mg
The Italian 12\\	1,570	92 g	111 g	83 g	6 g	6,610 mg
Cuban Sandwich 12\\	1,630	94 g	101 g	88 g	4 g	3,990 mg

Entrées7 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Cheese Spud	860	29 g	132 g	27 g	13 g	460 mg
Veggie Spud	910	29 g	147 g	26 g	18 g	2,220 mg
Bacon Spud	930	34 g	132 g	32 g	13 g	780 mg
Spud Max™	1,090	45 g	135 g	43 g	14 g	1,430 mg
Chicken Bacon Ranch Spud	1,200	59 g	137 g	49 g	14 g	1,540 mg
Honey BBQ Pork Spud	1,460	55 g	165 g	65 g	14 g	970 mg
Smokehouse Spud	1,510	56 g	180 g	62 g	14 g	1,480 mg

Salads & Bowls9 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Garden Salad	310	19 g	19 g	20 g	5 g	540 mg
Pecanberry Salad	360	30 g	32 g	14 g	6 g	690 mg
Savannah Chopped Salad	450	37 g	42 g	18 g	8 g	1,000 mg
Chef Salad	480	41 g	21 g	27 g	5 g	1,830 mg
Grilled Chicken Salad	490	48 g	20 g	26 g	5 g	1,310 mg
Southwest Chicken \u0026 Avocado Salad	600	46 g	36 g	33 g	11 g	2,150 mg
Harvest Chicken Salad (contains pecans)	830	40 g	35 g	62 g	6 g	1,050 mg
Caesar Salad	970	25 g	20 g	89 g	6 g	2,120 mg
Grilled Chicken Caesar	1,100	50 g	21 g	92 g	6 g	2,650 mg

Sides2 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Side Garden Salad	150	9 g	8 g	10 g	2 g	260 mg
Side Caesar Salad	480	12 g	9 g	45 g	2 g	1,060 mg

Desserts9 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Sugar Cookie	340	3 g	43 g	17 g	1 g	210 mg
Chocolate Chip Cookie	370	4 g	53 g	17 g	2 g	220 mg
Salted Caramel Cookie	380	4 g	52 g	19 g	1 g	300 mg
White Chocolate Macadamia Nut Cookie	400	5 g	47 g	23 g	1 g	190 mg
Brownie	430	4 g	61 g	21 g	— g	240 mg
Brookie	480	7 g	55 g	28 g	2 g	330 mg
Godiva® Double Chocolate Cheesecake	620	7 g	51 g	46 g	4 g	270 mg
Brownie \u0026 Brookie Bites	680	8 g	87 g	36 g	2 g	430 mg
Colossal Carrot Cake	1,170	11 g	110 g	79 g	6 g	450 mg

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Kids Garden Salad	150	9 g	8 g	10 g	2 g	260 mg
Country Potato Soup	270	9 g	32 g	11 g	1 g	1,060 mg
Pineapple Upside Down Lemonade	290	0 g	76 g	0 g	— g	— mg
Broccoli and Cheddar	290	11 g	21 g	18 g	2 g	1,220 mg
Smucker’s® Uncrustables® PB\u0026J	300	9 g	32 g	16 g	4 g	280 mg
Cajun Red Beans \u0026 Rice	320	14 g	39 g	14 g	9 g	1,480 mg
Kids Auntie Anne’s Mini Pretzel Dogs	340	11 g	35 g	16 g	1 g	1,280 mg
Kids Turkey Toastie	350	21 g	52 g	9 g	4 g	1,170 mg
Kids Mac \u0026 Cheese	360	14 g	26 g	23 g	— g	810 mg
Kids Ham Toastie	370	20 g	52 g	10 g	4 g	1,340 mg
Kids Pizza	390	13 g	49 g	16 g	2 g	710 mg
Kids Cheese Toastie	410	16 g	54 g	17 g	4 g	1,220 mg
Kids Spud	430	9 g	66 g	15 g	7 g	110 mg
Ultimate Nachos	1,240	34 g	108 g	79 g	11 g	2,860 mg
Nacho Basket	1,350	32 g	139 g	79 g	10 g	4,470 mg
Honey BBQ Pork Nachos	1,530	48 g	125 g	95 g	6 g	2,590 mg
Gallon Pineapple Upside Down Lemonade	2,580	0 g	667 g	0 g	— g	— 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 — McAlister'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 McAlister'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.

McAlister's Deli and related marks are trademarks of their respective owners. Cindar and Hestia Studios are not affiliated with, sponsored by or endorsed by McAlister's Deli; the name appears here only to identify the restaurant these figures describe.

Corrections and removal requests: support@hestia.fit.

McAlister's Deli calories and nutrition

Lowest-calorie orders at McAlister's Deli

Most protein per calorie at McAlister's Deli

What fits a calorie budget

Full McAlister's Deli menu with calories

Sandwiches & Wraps32 items

Entrées7 items

Salads & Bowls9 items

Sides2 items

Desserts9 items

Other Menu Items17 items

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

About this data

Lowest-calorie orders at McAlister's Deli

Most protein per calorie at McAlister's Deli

What fits a calorie budget

Full McAlister's Deli menu with calories

Sandwiches & Wraps32 items

Entrées7 items

Salads & Bowls9 items

Sides2 items

Desserts9 items

Other Menu Items17 items

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

More sandwiches & subs

About this data