Schlotzsky's calorie calculator: build an order under your cap
Set a calorie cap from 200 to 1,500 and build a Schlotzsky's order from 56 single orders — 50 entrées and 6 sides — using Schlotzsky's own published figures, rounded to whole calories and grams. The lightest meal-sized main is the Chicken Greek Salad without Dressing at 210 calories; the heaviest entrée, the Beef Bacon Smokecheesy Sandwich (Giant), is 2,170. The most protein in a complete meal under 500 is 39 g.
Source: Schlotzsky's nutrition guide (official) · Data refreshed
- 56 single orders
- 210 cal lightest main
- 39g protein in a meal under 500
- 200–1,500 cal cap range
As of October 2026, 56 Schlotzsky's single orders can go into a built order, and the most protein in a complete Schlotzsky's meal under 500 calories is 39 g (A Chicken Caesar Salad without Dressing, a small side of Mac & Cheese, and a water).
Build your Schlotzsky's 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 Schlotzsky's 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
- Chicken Caesar Salad without Dressing270 cal · 32g
- Mac & Cheese (Small)140 cal · 7g
- Water0 cal
410 of 500 cal · 39 g protein
What to say at the counter: “A Chicken Caesar Salad without Dressing, a small side of Mac & Cheese, and a water — 410 cal, 39 g protein.”
Get it at the nearest Schlotzsky's →Most filling
- Chicken Caesar Salad without Dressing270 cal · 32g
- Mac & Cheese (Small)140 cal · 7g
- Water0 cal
410 of 500 cal · 39 g protein
What to say at the counter: “A Chicken Caesar Salad without Dressing, a small side of Mac & Cheese, and a water — 410 cal, 39 g protein.”
Get it at the nearest Schlotzsky's →Lightest
- Chicken Greek Salad without Dressing210 cal · 26g
- Water0 cal
210 of 500 cal · 26 g protein
What to say at the counter: “A Chicken Greek Salad without Dressing and a water — 210 cal, 26 g protein.”
Get it at the nearest Schlotzsky's →The 20 lightest meal-sized mains at Schlotzsky's
Meal-sized entrées and breakfast mains (at least 150 calories or 10 g protein), lightest first — the mains the builder builds on at a tight cap; sides and drinks are added in the builder. Every Schlotzsky's item is in the full table on the Schlotzsky's calories page and in /data/schlotzskys.json (each row carries its role and id).
| Item | Calories | Protein |
|---|---|---|
| Chicken Greek Salad without Dressing | 210 | 26g |
| Chicken Caesar Salad without Dressing | 270 | 32g |
| Smoked Turkey Breast Sandwich (Small) | 310 | 18g |
| Cheese Original Sandwich (Small) | 330 | 12g |
| Strawberry Chicken Salad without Dressing | 340 | 26g |
| Avocado Turkey Sandwich (Small) | 350 | 19g |
| Fresh Veggie Sandwich (Small) | 360 | 11g |
| Chicken Avocado Cobb Salad without Dressing | 370 | 36g |
| Ham & Cheese Original Sandwich (Small) | 440 | 29g |
| Roast Beef & Cheese Sandwich (Small) | 490 | 32g |
| Smoked Turkey Breast Sandwich (Medium) | 510 | 33g |
| French Dip Sandwich (Small) | 520 | 34g |
| Original Sandwich (Small) | 520 | 28g |
| Cheese Original Sandwich (Medium) | 540 | 22g |
| Turkey Bacon Club Sandwich (Small) | 550 | 35g |
| Avocado Turkey Sandwich (Medium) | 560 | 34g |
| Chicken Fiesta Sandwich (Small) | 570 | 33g |
| Fresh Veggie Sandwich (Medium) | 570 | 20g |
| Turkey Original Sandwich (Small) | 570 | 32g |
| Deluxe Original Sandwich (Small) | 680 | 41g |
Eat at Schlotzsky's without blowing your cap
MinMax finds the best Schlotzsky's 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 Schlotzsky's
- Schlotzsky's calories & nutrition (63 items listed)
- Schlotzsky's under 400 calories (14 orders)
- Schlotzsky's under 500 calories (16 orders)
- Schlotzsky's under 600 calories (25 orders)
- High-protein Schlotzsky's orders (14 items)
Calculators at other chains
The same builder at 3 Subs & sandwiches chains, or compare every chain on fast food under 500 calories.