Schlotzsky's under 500 calories: 16 orders, ranked

Of the 56 single orders we track at Schlotzsky's, 16 come in at or under 500 calories — 29%. The most protein in one item under 500 is the Chicken Avocado Cobb Salad without Dressing, 36 g for 370 calories; the most filling by protein and fiber per calorie is the Chicken Greek Salad without Dressing (26 g protein, 3 g fiber, 210 cal). 10 entrées fit under 500; 40 do not.

Source: Schlotzsky's nutrition guide (official) · Data refreshed September 15, 2026

• 16 orders under 500
• 36g most protein in one item
• 39g protein in a full meal
• 40 entrées over 500

As of October 2026, 16 of the 56 Schlotzsky's single orders we track come in at or under 500 calories, and the most protein in a complete Schlotzsky's meal under 500 is 39 g (A Chicken Caesar Salad without Dressing, a small side of Mac & Cheese, and a water).

Three complete Schlotzsky's meals under 500 calories

Under 500, the most-protein meal is built on the Chicken Caesar Salad without Dressing (270 cal), which leaves 230 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). The lightest meal is unchanged from under 400; the others use the extra 100 calories.

Build your own Schlotzsky's order under 500 calories → Swap any item, add a side, share the link.

Every Schlotzsky's order under 500 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 500 is 320 calories and 10 of the 16 are entrées. Figures as Schlotzsky's published them, rounded to whole numbers (how we check them).

What 500 calories buys at Schlotzsky's

Going from 400 to 500 calories adds 2 orders: Ham & Cheese Original Sandwich (Small) (440) and Roast Beef & Cheese Sandwich (Small) (490).

What doesn't fit under 500

40 of 50 Schlotzsky's entrées are over 500 calories; the lightest of them, the Smoked Turkey Breast Sandwich (Medium), misses by 10 calories at 510. With more room, see Schlotzsky's under 600. Tighter budget: Schlotzsky's under 400. Closest misses: Smoked Turkey Breast Sandwich (Medium) (510), French Dip Sandwich (Small) (520), Original Sandwich (Small) (520), Cheese Original Sandwich (Medium) (540) and Turkey Bacon Club Sandwich (Small) (550).

More at Schlotzsky's

• Schlotzsky's calories & nutrition (63 items listed)
• Schlotzsky's under 400 calories (14 orders)
• Schlotzsky's under 600 calories (25 orders)
• High-protein Schlotzsky's orders (14 items)
• Schlotzsky's calorie calculator (build an order under your cap)

Under 500 calories at other chains

The same cap at 3 Subs & sandwiches chains, or the cross-chain pillar: fast food under 500 calories.

• Jason's Deli under 500
• Charleys Cheesesteaks under 500
• McAlister's Deli under 500