Mellow Mushroom under 400 calories: 23 orders, ranked

Of the 95 single orders we track at Mellow Mushroom, 23 come in at or under 400 calories — 24%. The most protein in one item under 400 is the Boneless Wings with Hot Buffalo (5), no dressing, 22 g for 330 calories; the most filling by protein and fiber per calorie is the House Salad without Dressing (8 g protein, 6 g fiber, 150 cal). 23 entrées fit under 400; 71 do not.

Source: Mellow Mushroom nutrition guide (official), September 21, 2026 edition · Data refreshed October 13, 2026

• 23 orders under 400
• 22g most protein in one item
• 22g protein in a full meal
• 71 entrées over 400

As of October 2026, 23 of the 95 Mellow Mushroom single orders we track come in at or under 400 calories, and the most protein in a complete Mellow Mushroom meal under 400 is 22 g (5 Boneless Wings with Hot Buffalo, no dressing, and a 24-ounce Coke Zero).

Three complete Mellow Mushroom meals under 400 calories

Under 400, the most-protein meal is built on the Boneless Wings with Hot Buffalo (5), no dressing (330 cal), which leaves 70 calories for its sides and drink. 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).

Build your own Mellow Mushroom order under 400 calories → Swap any item, add a side, share the link.

Every Mellow Mushroom order under 400 calories, ranked by protein

Single orders only — no desserts, kids' meals, combos, sauces or toppings — by grams of protein, then calories. The median order under 400 is 330 calories and 23 of the 23 are entrées. Figures as Mellow Mushroom published them, rounded to whole numbers (how we check them).

What 400 calories buys at Mellow Mushroom

The 8 lightest orders under 400: House Salad without Dressing (Half) (90), Keep It Greek Salad without Dressing (Half) (100), Caesar Supreme Salad without Dressing (Half) (130), House Salad without Dressing (150), Caesar Supreme Salad without Dressing (190), Asian Crunch Salad without Dressing (280), Keep It Greek Salad without Dressing (290) and Veg Out Pizza (Regular Crust, Medium), 1 of 8 slices (300).

What doesn't fit under 400

71 of 94 Mellow Mushroom entrées are over 400 calories; the lightest of them, the Boneless Wings with BBQ (5), no dressing, misses by 10 calories at 410. With more room, see Mellow Mushroom under 500. Closest misses: Boneless Wings with BBQ (5), no dressing (410), Boneless Wings with Honey Sriracha (5), no dressing (410), Mellow Cobb Salad without Dressing (410), Boneless Wings with Lemon Pepper Wet (5), no dressing (450) and Boneless Wings with Sweet Thai Chili (5), no dressing (450).

More at Mellow Mushroom

• Mellow Mushroom calories & nutrition (122 items listed)
• Mellow Mushroom under 500 calories (40 orders)
• Mellow Mushroom under 600 calories (53 orders)
• High-protein Mellow Mushroom orders (26 items)
• Mellow Mushroom calorie calculator (build an order under your cap)

Under 400 calories at other chains

The same cap at 3 Pizza chains, or the cross-chain pillar: fast food under 400 calories.

• Hungry Howie's under 400
• LaRosa's Pizzeria under 400
• Papa Gino's under 400