NishiNishi Labs

How to order at McAlister's Deli on a GLP-1

McAlister's is a deli, so the sandwiches are big and built on a lot of bread, and sodium runs high across the menu. The leanest GLP-1 plays here are the salads: a Grilled Chicken Salad is 516 calories for 52 g of protein with only 22 g of carbohydrate, and the Pecanberry Salad is 376 calories for 34 g, the lowest-sodium of the picks. If you want a sandwich rather than a salad, the Grilled Chicken Sandwich (615 calories, 45 g of protein) is the least-heavy pick but carries more bread and fat than a salad, so ask for it built light or take a Choose 2 half with a cup of soup or a side salad to cut the bread. Built from McAlister's own published nutrition and Nishi's GLP-1 scoring lens.

Written for anyone eating on a GLP-1 like Ozempic, Mounjaro, or Wegovy. Every McAlister's Deli order below is scored the same published way, from the restaurant's own published nutrition.

The move

Order the Grilled Chicken Salad (516 calories, 52 g of protein, 22 g of carbohydrate) or the Pecanberry Salad (376 calories, 34 g), the lightest and lowest-sodium of the picks; if you want a sandwich, the Grilled Chicken Sandwich (615 calories, 45 g, heavier than the salads) is the least-heavy pick, so order it built light or take a Choose 2 half with a cup of soup or a side salad to cut the bread; keep dressing on the side, and treat the Giant Spuds and the loaded clubs and melts as splurges. Sodium is the headline watch-out.

Not affiliated with, sponsored by, or endorsed by McAlister's Deli. "McAlister's Deli" is a trademark of its owner, used here only to refer to the restaurant. Ozempic, Mounjaro, and Wegovy are trademarks of their respective owners, named only to describe the medicines many readers take. Nishi is not affiliated with, sponsored by, or endorsed by any of them. Values as published by McAlister's Deli through its Nutritionix-powered nutrition calculator (the data mcalistersdeli.com shows), per listed item. McAlister's publishes full macros but its serving weight is unreliable (the bread modifier is listed at 0 g), so gram portions are not available and portion_grams is null. IMPORTANT: the sandwiches are built on a lot of bread, so the carbohydrate is high; a salad, building your own, or the Choose 2 half portion are the simplest ways to cut it. Beverages, the kids menu and topping-only rows are not included. Menus change; verify in the restaurant (updated Nutrition values as published in McAlister's nutrition data (the feed is stamped February 2025, the latest McAlister's publishes); the featured items were re-checked against the live McAlister's menu on November 6, 2026, and items no longer on the menu were removed).
The quick take

McAlister's is a deli, so two things shape every order: the sandwiches sit on a lot of bread, and sodium is high across the menu, from about 700 mg on the Pecanberry Salad to roughly 1,000 on the Savannah Chopped Salad and the Grilled Chicken Sandwich, 1,338 on the Grilled Chicken Salad, and over 5,000 mg on the 12-inch sandwiches. The leanest high-protein plays are the salads. The Grilled Chicken Salad is 516 calories for 52 g of protein and just 22 g of carbohydrate, the Pecanberry Salad is 376 for 34 g at 716 mg of sodium (the lowest of the picks), and the Savannah Chopped Salad is 467 for 40 g. If you want a sandwich, the Grilled Chicken Sandwich is 615 calories for 45 g of protein; it is more bread and fat than a salad, so building it light or ordering it as a Choose 2 half with a cup of soup or a side salad is the lever that brings it down. Keep salad dressing on the side, and treat the Giant Spuds (900 to over 1,200 calories loaded) and the loaded club and melt sandwiches as splurges. Order a Grilled Chicken Salad or a Pecanberry Salad, or a built-light Grilled Chicken sandwich with Choose 2.

The menu, scored

Scored for whole meals, a gentler bar than single ingredients, since a balanced meal is naturally less protein-dense and fat only counts against it once it tops half the calories. Best fit first; re-sort by what matters today, and tap "Show the math" for the exact rule on any card. How we score.
Nishi's picks

Our best-fit orders for ordering on a GLP-1, from McAlister's Deli's published nutrition. Re-sort them by what matters to you today.

Grilled Chicken SaladBest fit
52 g protein · 516 cal · 22 g carbs · 26 g fat · 3 g fiber
watch: 1338 mg sodium
Show the math
Protein52 gstrong at 30 g or morestrong
Protein density10.1 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat45.3% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density516 kcalflag if density under 4 and 300 kcal or moreok
Sodium1338 mginformational over 1200 mgshown; does not change the tier

Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.

Pecanberry SaladBest fit
34 g protein · 376 cal · 34 g carbs · 13 g fat · 6 g fiber
34 g protein · lots of protein for the calories · 6 g fiber · lower fat
Show the math
Protein34 gstrong at 30 g or morestrong
Protein density9 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat31.1% of caloriesflag over 50% or friedok
Fiber6 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density376 kcalflag if density under 4 and 300 kcal or moreok
Sodium716 mginformational over 1200 mgok

Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.

Savannah Chopped SaladBest fit
40 g protein · 467 cal · 43 g carbs · 16 g fat · 4 g fiber
40 g protein · lots of protein for the calories · lower fat
Show the math
Protein40 gstrong at 30 g or morestrong
Protein density8.6 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat30.8% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density467 kcalflag if density under 4 and 300 kcal or moreok
Sodium1035 mginformational over 1200 mgok

Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.

French DipBest fit
55 g protein · 645 cal · 44 g carbs · 29 g fat · 2 g fiber
watch: 2655 mg sodium
Show the math
Protein55 gstrong at 30 g or morestrong
Protein density8.5 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat40.5% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density645 kcalflag if density under 4 and 300 kcal or moreok
Sodium2655 mginformational over 1200 mgshown; does not change the tier

Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.

French Dip (12-inch)Best fit
110 g protein · 1290 cal · 88 g carbs · 58 g fat · 4 g fiber
watch: 5311 mg sodium
Show the math
Protein110 gstrong at 30 g or morestrong
Protein density8.5 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat40.5% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1290 kcalflag if density under 4 and 300 kcal or moreok
Sodium5311 mginformational over 1200 mgshown; does not change the tier

Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.

McAlister's Chef SaladBest fit
40 g protein · 477 cal · 21 g carbs · 26 g fat · 3 g fiber
watch: 1826 mg sodium
Show the math
Protein40 gstrong at 30 g or morestrong
Protein density8.4 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat49.1% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density477 kcalflag if density under 4 and 300 kcal or moreok
Sodium1826 mginformational over 1200 mgshown; does not change the tier

Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.

The New YorkerBest fit
66 g protein · 798 cal · 68 g carbs · 30 g fat · 4 g fiber
watch: 3718 mg sodium
Show the math
Protein66 gstrong at 30 g or morestrong
Protein density8.3 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat33.8% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density798 kcalflag if density under 4 and 300 kcal or moreok
Sodium3718 mginformational over 1200 mgshown; does not change the tier

Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.

Southwest Chicken & Avocado SaladBest fit
50 g protein · 631 cal · 39 g carbs · 32 g fat · 9 g fiber
watch: 2171 mg sodium
Show the math
Protein50 gstrong at 30 g or morestrong
Protein density7.9 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat45.6% of caloriesflag over 50% or friedok
Fiber9 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density631 kcalflag if density under 4 and 300 kcal or moreok
Sodium2171 mginformational over 1200 mgshown; does not change the tier

Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.

Grilled Chicken King ClubBest fit
98 g protein · 1234 cal · 81 g carbs · 59 g fat · 1 g fiber
watch: 2904 mg sodium
Show the math
Protein98 gstrong at 30 g or morestrong
Protein density7.9 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat43% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1234 kcalflag if density under 4 and 300 kcal or moreok
Sodium2904 mginformational over 1200 mgshown; does not change the tier

Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.

Grilled Chicken SandwichGood fit
45 g protein · 615 cal · 47 g carbs · 28 g fat · 2 g fiber
45 g protein · lower fat
Show the math
Protein45 gstrong at 30 g or morestrong
Protein density7.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat41% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density615 kcalflag if density under 4 and 300 kcal or moreok
Sodium998 mginformational over 1200 mgok

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Sweet and Smoky ChickenGood fit
50 g protein · 702 cal · 84 g carbs · 19 g fat · 2 g fiber
watch: 1710 mg sodium
Show the math
Protein50 gstrong at 30 g or morestrong
Protein density7.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat24.4% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density702 kcalflag if density under 4 and 300 kcal or moreok
Sodium1710 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

MemphianGood fit
48 g protein · 686 cal · 51 g carbs · 33 g fat · 3 g fiber
watch: 2707 mg sodium
Show the math
Protein48 gstrong at 30 g or morestrong
Protein density7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat43.3% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density686 kcalflag if density under 4 and 300 kcal or moreok
Sodium2707 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Memphian (12-inch)Good fit
95 g protein · 1371 cal · 102 g carbs · 65 g fat · 6 g fiber
watch: 5414 mg sodium
Show the math
Protein95 gstrong at 30 g or morestrong
Protein density6.9 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat42.7% of caloriesflag over 50% or friedok
Fiber6 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1371 kcalflag if density under 4 and 300 kcal or moreok
Sodium5414 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Chicken Bacon Ranch BLTGood fit
50 g protein · 732 cal · 49 g carbs · 38 g fat · 1 g fiber
watch: 2579 mg sodium
Show the math
Protein50 gstrong at 30 g or morestrong
Protein density6.8 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat46.7% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density732 kcalflag if density under 4 and 300 kcal or moreok
Sodium2579 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Traditional Chili, BowlGood fit
28 g protein · 418 cal · 43 g carbs · 18 g fat · 4 g fiber
watch: 1724 mg sodium
Show the math
Protein28 gstrong at 30 g or morebelow 30 g
Protein density6.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat38.8% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density418 kcalflag if density under 4 and 300 kcal or moreok
Sodium1724 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

King ClubGood fit
76 g protein · 1165 cal · 81 g carbs · 61 g fat · 2 g fiber
watch: 3899 mg sodium
Show the math
Protein76 gstrong at 30 g or morestrong
Protein density6.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat47.1% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1165 kcalflag if density under 4 and 300 kcal or moreok
Sodium3899 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Traditional Chili, CupGood fit
19 g protein · 295 cal · 32 g carbs · 12 g fat · 2 g fiber
watch: 1209 mg sodium
Show the math
Protein19 gstrong at 30 g or morebelow 30 g
Protein density6.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat36.6% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density295 kcalflag if density under 4 and 300 kcal or moreok
Sodium1209 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Spicy Southwest ChickenGood fit
55 g protein · 904 cal · 84 g carbs · 38 g fat · 8 g fiber
watch: 2183 mg sodium
Show the math
Protein55 gstrong at 30 g or morestrong
Protein density6.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat37.8% of caloriesflag over 50% or friedok
Fiber8 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density904 kcalflag if density under 4 and 300 kcal or moreok
Sodium2183 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Horseradish Roast BeefGood fit
45 g protein · 744 cal · 70 g carbs · 32 g fat · 2 g fiber
watch: 2208 mg sodium
Show the math
Protein45 gstrong at 30 g or morestrong
Protein density6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat38.7% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density744 kcalflag if density under 4 and 300 kcal or moreok
Sodium2208 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Cuban SandwichGood fit
50 g protein · 837 cal · 51 g carbs · 46 g fat · 2 g fiber
watch: 2034 mg sodium
Show the math
Protein50 gstrong at 30 g or morestrong
Protein density6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat49.5% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density837 kcalflag if density under 4 and 300 kcal or moreok
Sodium2034 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Chicken and Dumplings Soup, BowlGood fit
18 g protein · 305 cal · 41 g carbs · 8 g fat · 1 g fiber
watch: 1558 mg sodium
Show the math
Protein18 gstrong at 30 g or morebelow 30 g
Protein density5.9 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat23.6% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density305 kcalflag if density under 4 and 300 kcal or moreok
Sodium1558 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Grilled Chicken ClubGood fit
53 g protein · 894 cal · 79 g carbs · 41 g fat · 1 g fiber
watch: 1410 mg sodium
Show the math
Protein53 gstrong at 30 g or morestrong
Protein density5.9 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat41.3% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density894 kcalflag if density under 4 and 300 kcal or moreok
Sodium1410 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Chicken Bacon Ranch SpudGood fit
66 g protein · 1118 cal · 137 g carbs · 37 g fat · 14 g fiber
watch: 1933 mg sodium
Show the math
Protein66 gstrong at 30 g or morestrong
Protein density5.9 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat29.8% of caloriesflag over 50% or friedok
Fiber14 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1118 kcalflag if density under 4 and 300 kcal or moreok
Sodium1933 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Smoky Pepper Jack TurkeyGood fit
48 g protein · 826 cal · 73 g carbs · 37 g fat · 2 g fiber
watch: 2329 mg sodium
Show the math
Protein48 gstrong at 30 g or morestrong
Protein density5.8 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat40.3% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density826 kcalflag if density under 4 and 300 kcal or moreok
Sodium2329 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Garden Fresh Turkey SandwichGood fit
42 g protein · 733 cal · 72 g carbs · 31 g fat · 6 g fiber
watch: 2468 mg sodium
Show the math
Protein42 gstrong at 30 g or morestrong
Protein density5.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat38.1% of caloriesflag over 50% or friedok
Fiber6 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density733 kcalflag if density under 4 and 300 kcal or moreok
Sodium2468 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

The ItalianGood fit
46 g protein · 811 cal · 53 g carbs · 44 g fat · 3 g fiber
watch: 3450 mg sodium
Show the math
Protein46 gstrong at 30 g or morestrong
Protein density5.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat48.8% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density811 kcalflag if density under 4 and 300 kcal or moreok
Sodium3450 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

ReubenGood fit
56 g protein · 989 cal · 80 g carbs · 50 g fat · 7 g fiber
watch: 3964 mg sodium
Show the math
Protein56 gstrong at 30 g or morestrong
Protein density5.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat45.5% of caloriesflag over 50% or friedok
Fiber7 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density989 kcalflag if density under 4 and 300 kcal or moreok
Sodium3964 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

The Italian (12-inch)Good fit
92 g protein · 1622 cal · 106 g carbs · 89 g fat · 6 g fiber
watch: 6901 mg sodium
Show the math
Protein92 gstrong at 30 g or morestrong
Protein density5.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat49.4% of caloriesflag over 50% or friedok
Fiber6 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1622 kcalflag if density under 4 and 300 kcal or moreok
Sodium6901 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Spicy Turkey MeltGood fit
43 g protein · 782 cal · 55 g carbs · 42 g fat · 7 g fiber
watch: 2741 mg sodium
Show the math
Protein43 gstrong at 30 g or morestrong
Protein density5.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat48.3% of caloriesflag over 50% or friedok
Fiber7 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density782 kcalflag if density under 4 and 300 kcal or moreok
Sodium2741 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Chicken Bacon Ranch FlatbreadGood fit
50 g protein · 902 cal · 68 g carbs · 49 g fat · 3 g fiber
watch: 2208 mg sodium
Show the math
Protein50 gstrong at 30 g or morestrong
Protein density5.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat48.9% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density902 kcalflag if density under 4 and 300 kcal or moreok
Sodium2208 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Spicy Turkey Melt (12-inch)Good fit
86 g protein · 1566 cal · 111 g carbs · 85 g fat · 14 g fiber
watch: 6648 mg sodium
Show the math
Protein86 gstrong at 30 g or morestrong
Protein density5.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat48.9% of caloriesflag over 50% or friedok
Fiber14 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1566 kcalflag if density under 4 and 300 kcal or moreok
Sodium6648 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Ham & Cheese MeltGood fit
38 g protein · 707 cal · 67 g carbs · 33 g fat · 2 g fiber
watch: 2181 mg sodium
Show the math
Protein38 gstrong at 30 g or morestrong
Protein density5.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat42% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density707 kcalflag if density under 4 and 300 kcal or moreok
Sodium2181 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Four Cheese MeltGood fit
43 g protein · 825 cal · 68 g carbs · 44 g fat · 2 g fiber
watch: 1862 mg sodium
Show the math
Protein43 gstrong at 30 g or morestrong
Protein density5.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat48% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density825 kcalflag if density under 4 and 300 kcal or moreok
Sodium1862 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Black Angus Roast Beef SpudGood fit
54 g protein · 1046 cal · 135 g carbs · 35 g fat · 14 g fiber
watch: 2260 mg sodium
Show the math
Protein54 gstrong at 30 g or morestrong
Protein density5.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat30.1% of caloriesflag over 50% or friedok
Fiber14 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1046 kcalflag if density under 4 and 300 kcal or moreok
Sodium2260 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Chipotle Chicken & Bacon SpudGood fit
64 g protein · 1223 cal · 139 g carbs · 48 g fat · 14 g fiber
watch: 1566 mg sodium
Show the math
Protein64 gstrong at 30 g or morestrong
Protein density5.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat35.3% of caloriesflag over 50% or friedok
Fiber14 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1223 kcalflag if density under 4 and 300 kcal or moreok
Sodium1566 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Veggie Chili, BowlGood fit
16 g protein · 320 cal · 60 g carbs · 4 g fat · 14 g fiber
watch: 1620 mg sodium
Show the math
Protein16 gstrong at 30 g or morebelow 30 g
Protein density5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat11.3% of caloriesflag over 50% or friedok
Fiber14 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density320 kcalflag if density under 4 and 300 kcal or moreok
Sodium1620 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Kicking Crab Soup, BowlGood fit
19 g protein · 382 cal · 40 g carbs · 17 g fat · 4 g fiber
watch: 1918 mg sodium
Show the math
Protein19 gstrong at 30 g or morebelow 30 g
Protein density5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat40.1% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density382 kcalflag if density under 4 and 300 kcal or moreok
Sodium1918 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

McAlister's ClubGood fit
42 g protein · 860 cal · 79 g carbs · 42 g fat · 1 g fiber
watch: 1907 mg sodium
Show the math
Protein42 gstrong at 30 g or morestrong
Protein density4.9 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat44% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density860 kcalflag if density under 4 and 300 kcal or moreok
Sodium1907 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Black Angus ClubGood fit
46 g protein · 942 cal · 75 g carbs · 51 g fat · 1 g fiber
watch: 2175 mg sodium
Show the math
Protein46 gstrong at 30 g or morestrong
Protein density4.9 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat48.7% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density942 kcalflag if density under 4 and 300 kcal or moreok
Sodium2175 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Jalapeno Turkey Crunch SandwichGood fit
49 g protein · 1047 cal · 85 g carbs · 57 g fat · 8 g fiber
watch: 2900 mg sodium
Show the math
Protein49 gstrong at 30 g or morestrong
Protein density4.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat49% of caloriesflag over 50% or friedok
Fiber8 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1047 kcalflag if density under 4 and 300 kcal or moreok
Sodium2900 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Red Beans and Rice, BowlGood fit
21 g protein · 480 cal · 58 g carbs · 20 g fat · 14 g fiber
watch: 2210 mg sodium
Show the math
Protein21 gstrong at 30 g or morebelow 30 g
Protein density4.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat37.5% of caloriesflag over 50% or friedok
Fiber14 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density480 kcalflag if density under 4 and 300 kcal or moreok
Sodium2210 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Corned Beef SpudGood fit
43 g protein · 1032 cal · 139 g carbs · 36 g fat · 14 g fiber
watch: 1502 mg sodium
Show the math
Protein43 gstrong at 30 g or morestrong
Protein density4.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat31.4% of caloriesflag over 50% or friedok
Fiber14 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1032 kcalflag if density under 4 and 300 kcal or moreok
Sodium1502 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Spud MaxGood fit
45 g protein · 1094 cal · 135 g carbs · 42 g fat · 14 g fiber
watch: 1430 mg sodium
Show the math
Protein45 gstrong at 30 g or morestrong
Protein density4.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat34.6% of caloriesflag over 50% or friedok
Fiber14 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1094 kcalflag if density under 4 and 300 kcal or moreok
Sodium1430 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Chicken and Dumplings Soup, CupGood fit
13 g protein · 220 cal · 31 g carbs · 6 g fat · 1 g fiber
13 g protein · lower fat
Show the math
Protein13 gstrong at 30 g or morebelow 30 g
Protein density5.9 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat24.5% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density220 kcalflag if density under 4 and 300 kcal or moreok
Sodium1100 mginformational over 1200 mgok

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Fire Roasted Vegetable, BowlGood fit
8 g protein · 140 cal · 26 g carbs · 1 g fat · 3 g fiber
watch: 1230 mg sodium
Show the math
Protein8 gstrong at 30 g or morebelow 30 g
Protein density5.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat6.4% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density140 kcalflag if density under 4 and 300 kcal or moreok
Sodium1230 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Fire Roasted Vegetable, CupGood fit
6 g protein · 110 cal · 21 g carbs · 1 g fat · 2 g fiber
6 g protein · lower fat
Show the math
Protein6 gstrong at 30 g or morebelow 30 g
Protein density5.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat8.2% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density110 kcalflag if density under 4 and 300 kcal or moreok
Sodium880 mginformational over 1200 mgok

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Kicking Crab Soup, CupGood fit
13 g protein · 263 cal · 30 g carbs · 11 g fat · 2 g fiber
watch: 1305 mg sodium
Show the math
Protein13 gstrong at 30 g or morebelow 30 g
Protein density4.9 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat37.6% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density263 kcalflag if density under 4 and 300 kcal or moreok
Sodium1305 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Veggie Chili, CupGood fit
11 g protein · 230 cal · 43 g carbs · 3 g fat · 9 g fiber
11 g protein · 9 g fiber · lower fat
Show the math
Protein11 gstrong at 30 g or morebelow 30 g
Protein density4.8 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat11.7% of caloriesflag over 50% or friedok
Fiber9 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density230 kcalflag if density under 4 and 300 kcal or moreok
Sodium1140 mginformational over 1200 mgok

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Red Beans and Rice, SideGood fit
7 g protein · 160 cal · 19 g carbs · 7 g fat · 5 g fiber
7 g protein · 5 g fiber · lower fat
Show the math
Protein7 gstrong at 30 g or morebelow 30 g
Protein density4.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat39.4% of caloriesflag over 50% or friedok
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density160 kcalflag if density under 4 and 300 kcal or moreok
Sodium737 mginformational over 1200 mgok

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Red Beans and Rice, CupGood fit
14 g protein · 320 cal · 39 g carbs · 13 g fat · 9 g fiber
watch: 1473 mg sodium
Show the math
Protein14 gstrong at 30 g or morebelow 30 g
Protein density4.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat36.6% of caloriesflag over 50% or friedok
Fiber9 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density320 kcalflag if density under 4 and 300 kcal or moreok
Sodium1473 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

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Lower fit

Scored a lower fit for a GLP-1 pattern, whether for higher fat, a denser portion, or less protein per calorie. Some carry a lot of protein but enough fat or calories that our rubric still rates them a lower fit, so the number is not the whole story. Each shows the specific reason. For a better fit, see the orders above. How we score.
Black Angus King ClubLower fit
87 g protein · 1321 cal · 78 g carbs · 76 g fat · 1 g fiber
watch: higher fat (51.8% of calories), 4350 mg sodium
Show the math
Protein87 gstrong at 30 g or morestrong
Protein density6.6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat51.8% of caloriesflag over 50% or friedflagged
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1321 kcalflag if density under 4 and 300 kcal or moreok
Sodium4350 mginformational over 1200 mgshown; does not change the tier

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Garden SaladLower fit
18 g protein · 310 cal · 19 g carbs · 19 g fat · 3 g fiber
watch: higher fat (55.2% of calories)
Show the math
Protein18 gstrong at 30 g or morebelow 30 g
Protein density5.8 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat55.2% of caloriesflag over 50% or friedflagged
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density310 kcalflag if density under 4 and 300 kcal or moreok
Sodium535 mginformational over 1200 mgok

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Grilled Chicken Caesar WrapLower fit
43 g protein · 811 cal · 57 g carbs · 47 g fat · 7 g fiber
watch: higher fat (52.2% of calories), 2023 mg sodium
Show the math
Protein43 gstrong at 30 g or morestrong
Protein density5.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat52.2% of caloriesflag over 50% or friedflagged
Fiber7 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density811 kcalflag if density under 4 and 300 kcal or moreok
Sodium2023 mginformational over 1200 mgshown; does not change the tier

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Grilled Chicken Caesar SaladLower fit
44 g protein · 824 cal · 21 g carbs · 64 g fat · 5 g fiber
watch: higher fat (69.9% of calories), 1919 mg sodium
Show the math
Protein44 gstrong at 30 g or morestrong
Protein density5.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat69.9% of caloriesflag over 50% or friedflagged
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density824 kcalflag if density under 4 and 300 kcal or moreok
Sodium1919 mginformational over 1200 mgshown; does not change the tier

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

McAlister's Club WrapLower fit
42 g protein · 817 cal · 66 g carbs · 46 g fat · 7 g fiber
watch: higher fat (50.7% of calories), 2472 mg sodium
Show the math
Protein42 gstrong at 30 g or morestrong
Protein density5.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat50.7% of caloriesflag over 50% or friedflagged
Fiber7 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density817 kcalflag if density under 4 and 300 kcal or moreok
Sodium2472 mginformational over 1200 mgshown; does not change the tier

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Garden Salad with Harvest Chicken SaladLower fit
38 g protein · 822 cal · 36 g carbs · 61 g fat · 6 g fiber
watch: higher fat (66.8% of calories)
Show the math
Protein38 gstrong at 30 g or morestrong
Protein density4.6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat66.8% of caloriesflag over 50% or friedflagged
Fiber6 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density822 kcalflag if density under 4 and 300 kcal or moreok
Sodium1073 mginformational over 1200 mgok

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

BLT&A SandwichLower fit
35 g protein · 890 cal · 50 g carbs · 62 g fat · 5 g fiber
watch: higher fat (62.7% of calories), energy-dense, low protein, 2788 mg sodium
Show the math
Protein35 gstrong at 30 g or morestrong
Protein density3.9 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat62.7% of caloriesflag over 50% or friedflagged
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density890 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium2788 mginformational over 1200 mgshown; does not change the tier

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Broccoli Cheddar, BowlLower fit
16 g protein · 422 cal · 30 g carbs · 27 g fat · 3 g fiber
watch: higher fat (57.6% of calories), energy-dense, low protein, 1752 mg sodium
Show the math
Protein16 gstrong at 30 g or morebelow 30 g
Protein density3.8 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat57.6% of caloriesflag over 50% or friedflagged
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density422 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1752 mginformational over 1200 mgshown; does not change the tier

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Harvest Chicken SaladLower fit
22 g protein · 685 cal · 53 g carbs · 44 g fat · 4 g fiber
watch: higher fat (57.8% of calories), energy-dense, low protein
Show the math
Protein22 gstrong at 30 g or morebelow 30 g
Protein density3.2 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat57.8% of caloriesflag over 50% or friedflagged
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density685 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium716 mginformational over 1200 mgok

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Veggie SpudLower fit
28 g protein · 915 cal · 148 g carbs · 25 g fat · 18 g fiber
watch: energy-dense, low protein, 2221 mg sodium
Show the math
Protein28 gstrong at 30 g or morebelow 30 g
Protein density3.1 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat24.6% of caloriesflag over 50% or friedok
Fiber18 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density915 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium2221 mginformational over 1200 mgshown; does not change the tier

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

JustaspudLower fit
17 g protein · 712 cal · 131 g carbs · 14 g fat · 14 g fiber
watch: energy-dense, low protein
Show the math
Protein17 gstrong at 30 g or morebelow 30 g
Protein density2.4 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat17.7% of caloriesflag over 50% or friedok
Fiber14 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density712 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium138 mginformational over 1200 mgok

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

The VeggieLower fit
15 g protein · 676 cal · 80 g carbs · 37 g fat · 12 g fiber
watch: energy-dense, low protein, 1468 mg sodium
Show the math
Protein15 gstrong at 30 g or morebelow 30 g
Protein density2.2 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat49.3% of caloriesflag over 50% or friedok
Fiber12 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density676 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1468 mginformational over 1200 mgshown; does not change the tier

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Broccoli Cheddar, CupLower fit
11 g protein · 299 cal · 23 g carbs · 19 g fat · 2 g fiber
watch: higher fat (57.2% of calories), 1229 mg sodium
Show the math
Protein11 gstrong at 30 g or morebelow 30 g
Protein density3.7 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat57.2% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density299 kcalflag if density under 4 and 300 kcal or moreok
Sodium1229 mginformational over 1200 mgshown; does not change the tier

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Chicken Tortilla, CupLower fit
7 g protein · 206 cal · 25 g carbs · 9 g fat · 2 g fiber
watch: 1332 mg sodium
Show the math
Protein7 gstrong at 30 g or morebelow 30 g
Protein density3.4 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat39.3% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density206 kcalflag if density under 4 and 300 kcal or moreok
Sodium1332 mginformational over 1200 mgshown; does not change the tier

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Country Potato, CupLower fit
9 g protein · 274 cal · 35 g carbs · 12 g fat · 2 g fiber
9 g protein · lower fat
Show the math
Protein9 gstrong at 30 g or morebelow 30 g
Protein density3.3 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat39.4% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density274 kcalflag if density under 4 and 300 kcal or moreok
Sodium1180 mginformational over 1200 mgok

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Chicken Tortilla, BowlLower fit
11 g protein · 349 cal · 44 g carbs · 16 g fat · 3 g fiber
watch: energy-dense, low protein, 2020 mg sodium
Show the math
Protein11 gstrong at 30 g or morebelow 30 g
Protein density3.2 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat41.3% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density349 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium2020 mginformational over 1200 mgshown; does not change the tier

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Country Potato, BowlLower fit
12 g protein · 391 cal · 47 g carbs · 18 g fat · 4 g fiber
watch: energy-dense, low protein, 1698 mg sodium
Show the math
Protein12 gstrong at 30 g or morebelow 30 g
Protein density3.1 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat41.4% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density391 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1698 mginformational over 1200 mgshown; does not change the tier

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Tomato Bisque, CupLower fit
5 g protein · 200 cal · 27 g carbs · 9 g fat · 3 g fiber
5 g protein · lower fat
Show the math
Protein5 gstrong at 30 g or morebelow 30 g
Protein density2.5 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat40.5% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density200 kcalflag if density under 4 and 300 kcal or moreok
Sodium760 mginformational over 1200 mgok

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Tomato Bisque, BowlLower fit
7 g protein · 276 cal · 36 g carbs · 13 g fat · 5 g fiber
7 g protein · 5 g fiber · lower fat
Show the math
Protein7 gstrong at 30 g or morebelow 30 g
Protein density2.5 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat42.4% of caloriesflag over 50% or friedok
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density276 kcalflag if density under 4 and 300 kcal or moreok
Sodium1050 mginformational over 1200 mgok

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Caesar SaladLower fit
14 g protein · 671 cal · 19 g carbs · 62 g fat · 5 g fiber
watch: higher fat (83.2% of calories), energy-dense, low protein, 1338 mg sodium
Show the math
Protein14 gstrong at 30 g or morebelow 30 g
Protein density2.1 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat83.2% of caloriesflag over 50% or friedflagged
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density671 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1338 mginformational over 1200 mgshown; does not change the tier

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Godiva Double Chocolate CheesecakeLower fit
7 g protein · 620 cal · 51 g carbs · 46 g fat · 4 g fiber
watch: higher fat (66.8% of calories), energy-dense, low protein
Show the math
Protein7 gstrong at 30 g or morebelow 30 g
Protein density1.1 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat66.8% of caloriesflag over 50% or friedflagged
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density620 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium270 mginformational over 1200 mgok

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Blueberries and Cream CheesecakeLower fit
6 g protein · 590 cal · 55 g carbs · 39 g fat · 1 g fiber
watch: higher fat (59.5% of calories), energy-dense, low protein
Show the math
Protein6 gstrong at 30 g or morebelow 30 g
Protein density1 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat59.5% of caloriesflag over 50% or friedflagged
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density590 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium300 mginformational over 1200 mgok

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Best proteins to build around

GLP-1 fit is Nishi's score, not the restaurant's. How we score.

Numbers are for one item as McAlister's lists it: standalone sandwiches, salads, spuds and soups; the Choose 2 half portion and build-your-own are levers described in the guide, not separate rows, and no gram serving weight is published. Tap "Show the math" on any pick to see exactly how its rating was calculated.

Grilled Chicken SaladGood fit
52 g protein · 516 cal · 26 g fat · 1338 mg sodium
watch: higher fat (45.3% of calories), 1338 mg sodium
Show the math
Protein52 gstrong at 25 g or morestrong
Protein density10.1 g per 100 kcalstrong at 10+, weak under 6strong
Fat45.3% of caloriesflag over 37.5% or friedflagged
Fiber3 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density516 kcalflag if density under 6 and 300 kcal or moreok
Sodium1338 mginformational over 800 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Pecanberry SaladGood fit
34 g protein · 376 cal · 13 g fat · 716 mg sodium
34 g protein · 6 g fiber · lower fat
Show the math
Protein34 gstrong at 25 g or morestrong
Protein density9 g per 100 kcalstrong at 10+, weak under 6moderate
Fat31.1% of caloriesflag over 37.5% or friedok
Fiber6 greward 5+, flag over 18rewarded
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density376 kcalflag if density under 6 and 300 kcal or moreok
Sodium716 mginformational over 800 mgok

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Savannah Chopped SaladGood fit
40 g protein · 467 cal · 16 g fat · 1035 mg sodium
watch: 1035 mg sodium
Show the math
Protein40 gstrong at 25 g or morestrong
Protein density8.6 g per 100 kcalstrong at 10+, weak under 6moderate
Fat30.8% of caloriesflag over 37.5% or friedok
Fiber4 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density467 kcalflag if density under 6 and 300 kcal or moreok
Sodium1035 mginformational over 800 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Go easy on

Common questions

What's the most GLP-1-friendly order at McAlister's?

A salad. The Grilled Chicken Salad is 516 calories for 52 g of protein and just 22 g of carbohydrate, the most protein for the calories on the menu. The Pecanberry Salad is lighter still at 376 calories for 34 g. Ask for the dressing on the side.

What's the lightest, lowest-sodium plate?

The Pecanberry Salad, 376 calories for 34 g of protein, and at 716 mg it is the lowest-sodium of the high-protein picks. Ask for the dressing on the side. The Savannah Chopped Salad is a close second on calories at 467 for 40 g.

What has the most protein?

The Grilled Chicken Salad, 516 calories for 52 g of protein, is the most protein for the calories. A few larger sandwiches carry more raw protein, the Grilled Chicken King Club at 98 g and the 12-inch French Dip at 110 g, but at far more calories and fat, so the salad is the smarter high-protein pick.

How do I cut the carbs on a McAlister's sandwich?

Order a salad, build your sandwich light, or use Choose 2. McAlister's sandwiches sit on a lot of bread; Choose 2 lets you take a half sandwich with a cup of soup or a side salad, which roughly halves the bread while keeping the protein, and putting the protein on greens as a salad is the lower-carb option.

How current are these numbers?

They come from McAlister's published nutrition data, which is stamped February 2025. We re-checked the featured items against the live McAlister's menu on November 6, 2026 and removed items the chain no longer lists; the featured picks are all on the current menu.

Why does a large or salty order sometimes show a good fit?

The fit score weighs protein and fat per serving, which is what matters most on a GLP-1, but it does not cap total calories or sodium. So some big or very salty orders, like the French Dip, the King Clubs and the Giant Spuds, still show a good or best fit, and the 'Not sure what to order' picker, which ranks by fit tier and then protein density, can land on one of the big clubs. When that happens we call out the calories and sodium in the notes, so you can judge the whole plate, not just the badge.

What is the lowest-calorie McAlister's Deli order with at least 15 g of protein?

Among the orders listed in this guide, the lowest-calorie McAlister's Deli order that still reaches at least 15 g of protein is the Traditional Chili, Cup: about 295 calories and 19 g protein.

Why you can trust this

  • Where the numbers come from. McAlister's Deli nutrition calculator (Nutritionix-powered, mcalistersdeli.com), last verified 2026-11-06. We publish only values the restaurant itself publishes.
  • How each score is calculated. Deterministic rules published in full in our methodology (v1.1), with one published bar for single ingredients and one for whole meals. Every row above lists the exact factors behind its label.
  • What the score does and does not consider. See the limitations. It scores one item, not your whole day, and it is not medical advice.
  • How to challenge or correct it. Tell us if a value is stale or a call looks wrong. Corrections are recorded in the methodology version history.

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