Mellow Mushroom calorie calculator: build an order under your cap
Set a calorie cap from 200 to 1,500 and build a Mellow Mushroom order from 95 single orders — 94 entrées and 1 side — using Mellow Mushroom's own published figures, rounded to whole calories and grams. The lightest meal-sized main is the House Salad without Dressing at 150 calories; the heaviest entrée, the Super Pepp Pizza (Regular Crust, Large, Whole Pizza), is 4,400. The most protein in a complete meal under 500 is 46 g.
Source: Mellow Mushroom nutrition guide (official), September 21, 2026 edition · Data refreshed
- 95 single orders
- 150 cal lightest main
- 46g protein in a meal under 500
- 200–1,500 cal cap range
As of October 2026, 95 Mellow Mushroom single orders can go into a built order, and the most protein in a complete Mellow Mushroom meal under 500 calories is 46 g (5 Naked Wings, no dressing, and a 24-ounce Coke Zero).
Build your Mellow Mushroom order
Pick a cap, choose what matters, then add, swap or remove items; the total, the macros and the words to say at the counter update as you go, and the link in the address bar carries your order.
Three complete Mellow Mushroom meals under 500 calories
Starting points for the builder — One meal-sized entrée, up to two different sides and a drink — the MinMax app's meal and the best under the cap, drink included (water only where no published drink fits; the lightest meal takes a zero-calorie drink, or water).
Most protein
- Naked Wings (5), no dressing500 cal · 46g
- Coke Zero (24 oz)0 cal · 0g
500 of 500 cal · 46 g protein
What to say at the counter: “5 Naked Wings, no dressing, and a 24-ounce Coke Zero — 500 cal, 46 g protein.”
Get it at the nearest Mellow Mushroom →Most filling
- Naked Wings (5), no dressing500 cal · 46g
- Coke Zero (24 oz)0 cal · 0g
500 of 500 cal · 46 g protein
What to say at the counter: “5 Naked Wings, no dressing, and a 24-ounce Coke Zero — 500 cal, 46 g protein.”
Get it at the nearest Mellow Mushroom →Lightest
- House Salad without Dressing150 cal · 8g
- Coke Zero (24 oz)0 cal · 0g
150 of 500 cal · 8 g protein
What to say at the counter: “A House Salad without Dressing and a 24-ounce Coke Zero — 150 cal, 8 g protein.”
Get it at the nearest Mellow Mushroom →The 20 lightest meal-sized mains at Mellow Mushroom
Meal-sized entrées and breakfast mains (at least 150 calories or 10 g protein; a pizza by its smallest shared portion), lightest first — the mains the builder builds on at a tight cap; sides and drinks are added in the builder. Every Mellow Mushroom item is in the full table on the Mellow Mushroom calories page and in /data/mellow-mushroom.json (each row carries its role and id).
| Item | Calories | Protein |
|---|---|---|
| House Salad without Dressing | 150 | 8g |
| Caesar Supreme Salad without Dressing | 190 | 12g |
| Asian Crunch Salad without Dressing | 280 | 6g |
| Keep It Greek Salad without Dressing | 290 | 13g |
| Veg Out Pizza (Regular Crust, Medium), 1 of 8 slices | 300 | 14g |
| Cheese Pizza (Regular Crust, Medium), 1 of 8 slices | 310 | 15g |
| Boneless Wings with Hot Buffalo (5), no dressing | 330 | 22g |
| Boneless Wings with Lemon Pepper Dry (5), no dressing | 330 | 22g |
| Naked Boneless Wings (5), no dressing | 330 | 22g |
| Kosmic Karma Pizza (Regular Crust, Medium), 1 of 8 slices | 340 | 15g |
| Pacific Rim Pizza (Regular Crust, Medium), 1 of 8 slices | 340 | 16g |
| Cheese Pizza (Regular Crust, Small), 1 of 4 slices | 350 | 16g |
| Veg Out Pizza (Regular Crust, Small), 1 of 4 slices | 350 | 15g |
| Boneless Wings with Caribbean Jerk (5), no dressing | 380 | 22g |
| Holy Shiitake Pizza (Regular Crust, Medium), 1 of 8 slices | 380 | 14g |
| Boneless Wings with Mild Buffalo (5), no dressing | 390 | 22g |
| Kosmic Karma Pizza (Regular Crust, Small), 1 of 4 slices | 390 | 17g |
| Pacific Rim Pizza (Regular Crust, Small), 1 of 4 slices | 390 | 18g |
| Funky Q Chicken Pizza (Regular Crust, Medium), 1 of 8 slices | 400 | 21g |
| Super Pepp Pizza (Regular Crust, Medium), 1 of 8 slices | 400 | 16g |
Eat at Mellow Mushroom without blowing your cap
MinMax finds the best Mellow Mushroom meal under your calorie goal — at the location nearest you — and lets you swap items to hit your protein. Free on iPhone.
Download MinMax — free What the app doesMore at Mellow Mushroom
- Mellow Mushroom calories & nutrition (122 items listed)
- Mellow Mushroom under 400 calories (23 orders)
- Mellow Mushroom under 500 calories (40 orders)
- Mellow Mushroom under 600 calories (53 orders)
- High-protein Mellow Mushroom orders (26 items)
Calculators at other chains
The same builder at 3 Pizza chains, or compare every chain on fast food under 500 calories.