How to order at Which Wich on a GLP-1
Higher-protein, easier-to-tolerate picks from Which Wich, built from their own published nutrition and Nishi's transparent GLP-1 scoring lens. The single biggest lever here is the bread: every wich is published on white bread, and ordering it as a LettuceWich or BowlWich subtracts almost all of the carbs.
Order a leaner wich like the Turkey, Roast Beef, or Chicken Sandwich as a LettuceWich or BowlWich to drop the bread, load it with vegetables, and go easy on mayo-based spreads and extra cheese.
Which Wich is a sandwich chain, so the default order is carb-heavy, but it has an unusually clean GLP-1 lever: every wich is published 'on white bread,' and that white bread is 280 calories, 55 g of carbs, 660 mg of sodium, and 9 g of protein on its own. Order the same wich as a LettuceWich (15 calories) or a BowlWich (10 calories) and you subtract nearly all of that, turning a sandwich into a protein-and-veg bowl. The leanest fillings make this shine: Regular Turkey is 370 calories with 26 g of protein on bread, Roast Beef 390 and 26 g, and the Chicken Sandwich 420 and 36 g, so as a LettuceWich each lands roughly 100 to 155 calories. Because about 9 g of that protein is in the bread, a Turkey LettuceWich is around 18 g and a Chicken Sandwich around 28 g, still protein-forward for the calories. Higher-protein picks on bread are Chicken Parm and Buffalo Chicken (42 g, about 34 as a LettuceWich) and the Turkey Club (37 g). For meat-free options, the Hummus and Black Bean Patty (8 g of fiber) wiches work, though their protein is more modest once the bread comes off (about 7 and 9 g). The watch-outs are sodium, which is high across the board (the Turkey Club is 2,340 mg, Thank You Turkey 2,590, and the no-cheese Wicked over 2,200 before you add anything) and climbs with bacon, extra cheese, and deli meats; the mayo-heavy fillings (Chicken Salad 620, Tuna Salad 580); and of course the bread if you keep it. Pick a lean filling, make it a LettuceWich or BowlWich, pile on vegetables, and watch the sodium.
Wiches, scored (on white bread)
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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.
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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.
Show the math
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.
Show the math
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.
Show the math
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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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.
Show the math
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.
Show the math
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.
Show the math
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.
Show the math
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.
Show the math
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.
Show the math
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.
Show the math
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.
Show the math
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.
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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.
Show the math
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
Numbers are for one Regular wich on white bread as Which Wich publishes it; breads and bases (White, Wheat, BowlWich, LettuceWich, WrapWich) are the published Regular portions. Gram weights are not published.. Tap "Show the math" on any pick to see exactly how its rating was calculated.
Which format?
- LettuceWich (no bread).
- BowlWich (no bread).
Go easy on
- The bread (the easiest fix), every wich is published on white bread, which is 280 calories, 55 g of carbs, and 660 mg of sodium on its own. Ordering a LettuceWich (15 cal) or BowlWich (10 cal) subtracts nearly all of it; wheat bread (270 cal, but 4 g of fiber) is a smaller step.
- Sodium, it's high across the menu even before add-ons: the Turkey Club is 2,340 mg, Thank You Turkey 2,590, PhillyWich 2,080, Buffalo Chicken 1,960, and the loaded Wicked wich over 2,200. Bacon, extra deli meat, and extra cheese push it higher, so go easy there.
- Mayo-based and loaded fillings, the salad-style wiches are heavier (Chicken Salad 620, Tuna Salad 580) and the Wicked (a stack of deli meats, published without cheese at 580 to 1,160 calories by size) is a trap; lean deli turkey, roast beef, or the chicken sandwich are the lighter, higher-protein picks.
Common questions
What's the best GLP-1 order at Which Wich?
A lean filling as a LettuceWich or BowlWich. Because every wich is published on white bread (280 calories, 55 g of carbs), swapping to a LettuceWich (15 calories) or BowlWich (10 calories) subtracts almost all of the carbs and most of the calories. A Regular Turkey (370 on bread, 26 g of protein) becomes roughly 105 calories, 5 g of carbs, and about 18 g of protein once the bread comes off (the white bread carries 9 g); Roast Beef and the Chicken Sandwich do the same. These lettuce/bowl figures are our calculation from two published rows (the wich minus the published white bread), not Which Wich figures. Add vegetables and go light on mayo-based spreads.
How much does the LettuceWich or BowlWich actually save?
The white bread a wich comes on is 280 calories, 55 g of carbs, 660 mg of sodium, and 9 g of protein. A BowlWich is 10 calories (2 g of carbs) and a LettuceWich 15 (3 g of carbs), so switching subtracts about 265 to 270 calories, roughly 52 g of carbs, and the bread's 9 g of protein, leaving the filling's own (about 17 g on a Turkey, 27 on a Chicken Sandwich). That one change is the difference between a 55 g-carb sandwich and a protein-and-veg bowl.
Which Which Wich wiches are highest in protein?
On bread at Regular size, Chicken Parm and Buffalo Chicken lead at 42 g of protein, the Turkey Club and Chicken Pesto at 37 g, and the Chicken Sandwich 36 g. Lean deli Turkey and Roast Beef are 26 g for just 370 to 390 calories, which makes them the best picks once you drop the bread. Order any of them as a LettuceWich or BowlWich to cut the carbs and calories; you give up the bread's 9 g of protein but keep the filling's (roughly 17 to 34 g depending on the wich).
What are the vegetarian options at Which Wich?
The Hummus (15 g of protein), Black Bean Patty (17 g, 8 g of fiber), and Tomato & Avocado wiches are the meat-free picks, and the Caprese (22 g) is vegetarian. Ordering them as a LettuceWich or BowlWich drops most of the carbs, but also the bread's 9 g of protein, which matters more here since these fillings are lower-protein (Hummus falls to about 7 g, Black Bean to 9). This guide doesn't publish a vegan breakdown, so check in-store to confirm a fully-vegan build. Add extra vegetables and go light on cheese and oil-based dressings.
What should I go easy on at Which Wich?
The bread (switch to a LettuceWich or BowlWich to subtract about 270 calories and 52 g of carbs), sodium (high across the menu, roughly 690 to 2,590 mg on these wiches and higher on the loaded ones, before add-ons), and the heavier fillings, the mayo-based salad wiches and the loaded Wicked. Lead with lean turkey, roast beef, or the chicken sandwich as a LettuceWich, pile on vegetables, and skip the extra cheese and bacon.
Why you can trust this
- Where the numbers come from. Which Wich official US Nutritional Information (PDF), last verified 2026-10-12. 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.