Which Wich calorie calculator: build an order under your cap
Set a calorie cap from 200 to 1,500 and build a Which Wich order from 136 single orders — 120 entrées, 1 side and 15 breakfast items — using Which Wich's own published figures, rounded to whole calories and grams. The lightest meal-sized main is the Turkey Wich (Regular) at 370 calories; the heaviest entrée, the Egg Salad Wich (Super), is 2,520. The most protein in a complete meal under 500 is 37 g.
Source: Which Wich nutrition guide (official) · Data refreshed
- 136 single orders
- 370 cal lightest main
- 37g protein in a meal under 500
- 200–1,500 cal cap range
As of October 2026, 136 Which Wich single orders can go into a built order, and the most protein in a complete Which Wich meal under 500 calories is 37 g (A regular Chicken Pesto Wich and a 16-ounce Diet Pepsi).
Build your Which Wich 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 Which Wich 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 Pesto Wich (Regular)480 cal · 37g
- Diet Pepsi (16 oz)0 cal
480 of 500 cal · 37 g protein
What to say at the counter: “A regular Chicken Pesto Wich and a 16-ounce Diet Pepsi — 480 cal, 37 g protein.”
Get it at the nearest Which Wich →Most filling
- Chicken Pesto Wich (Regular)480 cal · 37g
- Diet Pepsi (16 oz)0 cal
480 of 500 cal · 37 g protein
What to say at the counter: “A regular Chicken Pesto Wich and a 16-ounce Diet Pepsi — 480 cal, 37 g protein.”
Get it at the nearest Which Wich →Lightest
- Turkey Wich (Regular)370 cal · 26g
- Diet Pepsi (16 oz)0 cal
370 of 500 cal · 26 g protein
What to say at the counter: “A regular Turkey Wich and a 16-ounce Diet Pepsi — 370 cal, 26 g protein.”
Get it at the nearest Which Wich →The 20 lightest meal-sized mains at Which Wich
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 Which Wich item is in the full table on the Which Wich calories page and in /data/which-wich.json (each row carries its role and id).
| Item | Calories | Protein |
|---|---|---|
| Turkey Wich (Regular) | 370 | 26g |
| Veggie & Egg Wich (Regular) | 380 | 19g |
| Ham Wich (Regular) | 390 | 23g |
| Roast Beef Wich (Regular) | 390 | 26g |
| Chicken Sandwich (Regular) | 420 | 36g |
| Hummus Wich (Regular) | 420 | 15g |
| Tomato & Avocado Wich (Regular) | 420 | 11g |
| Ham & Egg Wich (Regular) | 440 | 26g |
| Steak Wich (Regular) | 440 | 29g |
| Black Bean Patty Wich (Regular) | 450 | 17g |
| Steak & Egg Wich (Regular) | 460 | 29g |
| Turkey Vibewich (Regular) | 470 | 27g |
| Chicken Pesto Wich (Regular) | 480 | 37g |
| Cuban Wich (Regular) | 490 | 35g |
| Egg & Cheese Wich (Regular) | 490 | 26g |
| Cali Roll Wich (Regular) | 500 | 12g |
| Caprese Wich (Regular) | 510 | 22g |
| Bacon & Egg Wich (Regular) | 520 | 31g |
| Chicken Parm Wich (Regular) | 520 | 42g |
| Land & Sea Wich (Regular) | 520 | 22g |
Eat at Which Wich without blowing your cap
MinMax finds the best Which Wich 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 Which Wich
- Which Wich calories & nutrition (157 items listed)
- Which Wich under 500 calories (16 orders)
- Which Wich under 600 calories (34 orders)
- High-protein Which Wich orders (38 items)
Calculators at other chains
The same builder at 3 Subs & sandwiches chains, or compare every chain on fast food under 500 calories.