🍕 Pizza · 117 menu items

Mellow Mushroom 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 117 items on the Mellow Mushroom 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 House Salad - Lil' at 74 calories. The strongest protein-to-calorie ratio belongs to the Wings, 5 Hot: 46 g of protein in 498 calories. 54 of the 117 food orders on the Mellow Mushroom menu (drinks and add-ons aside) come in under 500 calories.

Menu items listed

117

Lightest order

74 cal

House Salad - Lil'

Under 500 calories

of 117 food orders

Most protein per calorie

9.2 g

per 100 cal · Wings, 5 Hot

Lowest-calorie orders at Mellow Mushroom

The eight lightest food orders on the Mellow Mushroom menu, with the macronutrients behind each figure.

Item	Section	Calories	Protein	Carbs	Fat
House Salad - Lil'	—	74	3 g	6 g	4 g
Kids Apple	—	100	0 g	24 g	0 g
House Salad - Reg	—	131	7 g	11 g	7 g
Greek Salad - Lil'	—	168	6 g	11 g	10 g
Build Your Own, Gluten Free Slice	—	194	7 g	23 g	9 g
Veg Out Pizza, Gluten Free Slice	—	207	8 g	23 g	10 g
Cheese, Gluten Free Slice	—	213	9 g	22 g	11 g
Kids Mac & Cheese	—	241	9 g	20 g	13 g

Most protein per calorie at Mellow Mushroom

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
Wings, 5 Hot	498	46 g	9.2 g
Wings, 5 Naked	498	46 g	9.2 g
Wings, 10 Hot	997	91 g	9.1 g
Wings, 10 Naked	997	91 g	9.1 g
Wings, 5 Mild	546	46 g	8.4 g
Wings, 10 Mild	1,092	91 g	8.3 g
Wings, 5 Sweet Thai Chili	589	46 g	7.8 g
Elevated Cobb Salad - Reg	591	46 g	7.8 g

Leading pick: Wings, 5 Hot, 46 g protein in 498 cal.

What fits a calorie budget

How many food orders at Mellow Mushroom 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.

Dietary options at Mellow Mushroom

Items the Mellow Mushroom menu data flags for common dietary patterns. Preparation and cross-contact vary by location; the restaurant confirms specifics.

Gluten-free · 8 items

Every Mellow Mushroom item in the database, by section, lightest first.

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
House Salad - Lil'	74	3 g	6 g	4 g	2 g	289 mg
Kids Apple	100	0 g	24 g	0 g	4 g	0 mg
House Salad - Reg	131	7 g	11 g	7 g	4 g	453 mg
Greek Salad - Lil'	168	6 g	11 g	10 g	3 g	1,495 mg
Build Your Own, Gluten Free Slice	194	7 g	23 g	9 g	2 g	476 mg
Veg Out Pizza, Gluten Free Slice	207	8 g	23 g	10 g	2 g	497 mg
Cheese, Gluten Free Slice	213	9 g	22 g	11 g	1 g	485 mg
Kids Mac & Cheese	241	9 g	20 g	13 g	1 g	553 mg
Kosmic Karma, Gluten Free Slice	250	9 g	23 g	14 g	1 g	528 mg
Great White, Gluten Free Slice	280	8 g	22 g	17 g	1 g	475 mg
House Special, Gluten Free Slice	296	14 g	24 g	16 g	2 g	686 mg
Veg Out Pizza, Medium Slice	300	14 g	45 g	8 g	2 g	682 mg
Build Your Own, Medium Slice	309	15 g	43 g	9 g	2 g	695 mg
Cheese, Medium Slice	309	15 g	43 g	9 g	2 g	695 mg
Mighty Meaty, Gluten Free Slice	317	16 g	23 g	18 g	2 g	788 mg
Taco Nirvana Pizza, Medium Slice	328	20 g	43 g	9 g	1 g	652 mg
Greek Salad - Reg	335	12 g	21 g	20 g	6 g	2,990 mg
Kosmic Karma, Medium Slice	344	15 g	44 g	13 g	2 g	741 mg
Pacific Rim Pizza, Medium Slice	344	16 g	46 g	11 g	2 g	922 mg
Veg Out Pizza, Small Slice	346	15 g	53 g	9 g	3 g	825 mg
Cheese, Small Slice	348	16 g	51 g	10 g	2 g	808 mg
Kids Meatball App	348	24 g	17 g	21 g	2 g	1,351 mg
Gluten Free Brownie	350	4 g	42 g	18 g	3 g	140 mg
Build Your Own, Small Slice	357	17 g	51 g	10 g	2 g	818 mg
Enlightened Spinach Salad - Lil'	360	9 g	38 g	21 g	5 g	304 mg
Kids French Bread Pizza	360	18 g	47 g	13 g	4 g	860 mg
Taco Nirvana Pizza, Small Slice	370	21 g	50 g	10 g	1 g	776 mg
Great White, Medium Slice	371	15 g	43 g	16 g	1 g	689 mg
House Special, Medium Slice	378	19 g	44 g	14 g	2 g	865 mg
Holy Shiitake Pie, Medium Slice	383	14 g	42 g	18 g	1 g	597 mg
Kosmic Karma, Small Slice	386	16 g	52 g	13 g	2 g	858 mg
Pacific Rim Pizza, Small Slice	391	18 g	54 g	12 g	2 g	1,077 mg
Funky Q. Chicken, Medium Slice	397	21 g	51 g	13 g	1 g	879 mg
Super Pepp Pizza, Medium Slice	397	16 g	51 g	14 g	2 g	880 mg
Merry Prankster, Medium Slice	407	22 g	42 g	18 g	1 g	733 mg
Mighty Meaty, Medium Slice	407	21 g	44 g	17 g	2 g	965 mg
Great White, Small Slice	414	16 g	51 g	17 g	1 g	813 mg
Buffalo Chicken, Medium Slice	422	22 g	43 g	18 g	1 g	934 mg
Holy Shiitake Pie, Small Slice	424	15 g	49 g	19 g	1 g	721 mg
House Special, Small Slice	426	21 g	52 g	16 g	2 g	1,004 mg
Veg Out Pizza, Large Slice	426	20 g	63 g	12 g	4 g	1,004 mg
Build Your Own, Large Slice	428	21 g	61 g	12 g	3 g	998 mg
Cheese, Large Slice	428	21 g	61 g	12 g	3 g	998 mg
Super Pepp Pizza, Small Slice	437	17 g	59 g	15 g	2 g	1,009 mg
Caesar Salad - Lil'	441	14 g	13 g	39 g	4 g	746 mg
Taco Nirvana Pizza, Large Slice	450	26 g	60 g	13 g	2 g	937 mg
Funky Q. Chicken, Small Slice	452	23 g	58 g	15 g	1 g	1,026 mg
Mighty Meaty, Small Slice	455	23 g	51 g	18 g	2 g	1,116 mg
Buffalo Chicken, Small Slice	461	24 g	50 g	19 g	1 g	1,052 mg
Merry Prankster, Small Slice	475	24 g	49 g	21 g	1 g	897 mg
Pacific Rim Pizza, Large Slice	487	24 g	64 g	15 g	3 g	1,325 mg
Kosmic Karma, Large Slice	489	22 g	62 g	18 g	3 g	1,064 mg
Wings, 5 Hot	498	46 g	9 g	34 g	0 g	990 mg
Wings, 5 Naked	498	46 g	0 g	34 g	0 g	139 mg
Mary Jane's Triple Chocolate Brownie	508	6 g	68 g	25 g	4 g	174 mg
Great White, Large Slice	529	21 g	61 g	22 g	2 g	1,009 mg
Holy Shiitake Pie, Large Slice	530	20 g	59 g	25 g	2 g	860 mg
House Special, Large Slice	532	28 g	62 g	20 g	3 g	1,246 mg
Meatball Hoagie - Half	534	34 g	52 g	23 g	4 g	1,579 mg
Super Pepp Pizza, Large Slice	545	23 g	72 g	18 g	3 g	1,220 mg
Wings, 5 Mild	546	46 g	1 g	38 g	0 g	603 mg
Funky Q. Chicken, Large Slice	554	28 g	70 g	18 g	2 g	1,258 mg
Merry Prankster, Large Slice	566	29 g	59 g	25 g	2 g	1,057 mg
Mighty Meaty, Large Slice	567	31 g	61 g	23 g	3 g	1,371 mg
Meatball Trio	580	42 g	22 g	36 g	1 g	1,850 mg
Buffalo Chicken, Large Slice	588	30 g	60 g	26 g	2 g	1,345 mg
Wings, 5 Sweet Thai Chili	589	46 g	23 g	34 g	0 g	741 mg
Sugar Cookie	590	6 g	79 g	28 g	1 g	350 mg
Elevated Cobb Salad - Reg	591	46 g	21 g	38 g	12 g	1,035 mg
Avocado Hoagie - Half	595	16 g	55 g	37 g	12 g	770 mg
Italian Hoagie - Half	599	26 g	44 g	35 g	4 g	1,343 mg
Peanut Butter Cookie made with Reese's Peanut Butter Cups	610	13 g	61 g	37 g	4 g	380 mg
Triple Chocolate Chunk Cookie	610	6 g	84 g	29 g	3 g	470 mg
California Club	644	38 g	48 g	34 g	9 g	690 mg
Mel's Classic Burger - Without Bun	648	38 g	11 g	48 g	2 g	1,508 mg
Spinach Artichoke Dip, App	650	24 g	58 g	37 g	6 g	1,330 mg
Bruschetta	700	14 g	50 g	48 g	5 g	1,570 mg
Enlightened Spinach Salad - Reg	720	17 g	75 g	42 g	10 g	608 mg
Chicken & Cheese Hoagie - Half	738	41 g	49 g	40 g	5 g	860 mg
Time for a Sundae with Brownie	851	6 g	100 g	46 g	4 g	240 mg
Loaded Queso Dip	862	47 g	60 g	50 g	5 g	1,638 mg
Caesar Salad - Reg	881	28 g	26 g	77 g	7 g	1,490 mg
Cheese Bread	890	38 g	91 g	46 g	8 g	1,740 mg
Ritz Burger - Without Bun	909	52 g	14 g	71 g	2 g	1,701 mg
Build Your Own Burger	910	45 g	60 g	51 g	3 g	2,062 mg
Mel's Classic Burger	910	45 g	60 g	51 g	3 g	2,062 mg
Steak and Cheese Hoagie - Half	932	35 g	47 g	66 g	5 g	1,475 mg
Wings, 10 Hot	997	91 g	17 g	67 g	0 g	1,980 mg
Wings, 10 Naked	997	91 g	0 g	67 g	0 g	279 mg
Time for a Sundae with Sugar Cookie	1,010	7 g	130 g	50 g	2 g	430 mg
Time for a Sundae with Peanut Butter Cookie	1,030	14 g	112 g	59 g	5 g	460 mg
Time for a Sundae with Triple Chocolate Chunk Cookie	1,030	7 g	135 g	51 g	4 g	550 mg
Pretzel Bites Without Beer Cheese	1,037	37 g	187 g	16 g	5 g	2,128 mg
Pepperoni Cheese Bread	1,040	45 g	91 g	58 g	8 g	2,180 mg
Meatball Hoagie - Whole	1,068	68 g	104 g	45 g	7 g	3,157 mg
Wings, 10 Mild	1,092	91 g	2 g	77 g	0 g	1,205 mg
Pretzel, Butter and Parm - 3	1,127	39 g	199 g	16 g	7 g	2,648 mg
Wings, Honey Sriracha	1,140	82 g	67 g	60 g	1 g	1,892 mg
Ritz Burger	1,171	59 g	63 g	74 g	3 g	2,255 mg
Wings, 10 Sweet Thai Chili	1,178	91 g	45 g	67 g	0 g	1,481 mg
Italian Hoagie - Whole	1,184	51 g	88 g	68 g	8 g	2,685 mg
Avocado Hoagie - Whole	1,189	32 g	109 g	73 g	23 g	1,539 mg
Wings, Cloud 9	1,190	85 g	4 g	91 g	1 g	560 mg
Pretzel, Butter and Salt - 3	1,216	43 g	189 g	32 g	4 g	8,464 mg
Pretzel, Cinnamon Sugar & Honey - 3	1,227	35 g	257 g	9 g	5 g	2,072 mg
Pretzel Bites with Beer Cheese	1,243	45 g	190 g	34 g	5 g	2,852 mg
Pretzel Bites with Spicy Beer Cheese	1,294	45 g	191 g	39 g	5 g	2,946 mg
Chicken & Cheese Hoagie - Whole	1,522	85 g	97 g	83 g	10 g	1,818 mg
Build Your Own Calzone	1,529	69 g	206 g	50 g	6 g	3,674 mg
Cheese	1,529	69 g	206 g	50 g	6 g	3,674 mg
Veggie	1,568	74 g	213 g	50 g	9 g	3,726 mg
Steak and Cheese	1,817	92 g	214 g	69 g	8 g	3,726 mg
Steak and Cheese Hoagie - Whole	1,860	69 g	93 g	132 g	10 g	2,176 mg
The Sausagefest	1,884	97 g	215 g	74 g	6 g	5,053 mg
Pretzel, Butter and Parm - 6	2,254	79 g	398 g	32 g	13 g	5,297 mg
Pretzel, Butter and Salt - 6	2,432	86 g	379 g	64 g	9 g	16,928 mg
Pretzel, Cinnamon Sugar & Honey - 6	2,455	70 g	515 g	18 g	10 g	4,143 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 — Mellow Mushroom 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 Mellow Mushroom 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.

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

Corrections and removal requests: support@hestia.fit.

Mellow Mushroom calories and nutrition

Lowest-calorie orders at Mellow Mushroom

Most protein per calorie at Mellow Mushroom

What fits a calorie budget

Dietary options at Mellow Mushroom

Full Mellow Mushroom menu with calories

All items117 items

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

About this data

Lowest-calorie orders at Mellow Mushroom

Most protein per calorie at Mellow Mushroom

What fits a calorie budget

Dietary options at Mellow Mushroom

Full Mellow Mushroom menu with calories

All items117 items

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

More pizza

About this data