McAlister’s Deli nutrition menu provides detailed information about calories, fat, carbohydrates, protein, and sodium across its full menu. Customers can review official nutrition facts through the McAlister’s nutrition PDF or use the nutrition calculator to estimate values for customized meals such as the Choose Two option. This guide also covers gluten-free items, allergen information, and a breakdown of healthy options for those monitoring calorie intake or specific dietary needs.
McAlister’s Nutrition Menu Overview
We present McAlister’s nutrition menu with item-by-item values for calories, total fat, carbohydrates, protein, and sodium, based on standard serving sizes. The data is organized by portion type, showing differences between half and whole servings where applicable. This format keeps calorie totals, sodium content, and overall nutrition facts clear and easy to reference while reviewing menu options.
McAlister’s Sandwich Nutrition Facts
Among all the sandwiches available at McAlister’s, the Grilled Chicken Sandwich is the lowest in calories, while the French Dip offers a strong protein-to-calorie balance. The King Club delivers the highest protein but also ranks among the highest in total calories and sodium. The Reuben, King Club, and New Yorker are particularly high in sodium, which may be important for those monitoring daily intake. Choosing a “Choose 2” portion can reduce calories and sodium significantly while still providing moderate protein.
Sandwich
Calories
Fat (g)
Carbs (g)
Protein (g)
Sodium (mg)
McAlister’s Club
860
42
79
42
1,910
King Club
1,160
61
81
76
3,900
Black Angus Club
940
51
75
46
2,170
Grilled Chicken Club
890
41
79
53
1,410
French Dip
650
29
44
55
2,660
Reuben
990
50
80
56
3,960
The Memphian
690
33
51
48
2,710
The Italian
810
44
53
46
3,450
The New Yorker
800
30
68
66
3,720
Spicy Turkey Melt
780
42
55
36
2,740
Jalapeño Turkey Crunch
1,050
57
85
48
2,900
Smoky Pepper Jack Turkey
830
37
73
42
2,330
Spicy Southwest Chicken
900
38
84
49
2,180
Sweet & Smoky Chicken
700
19
84
39
1,710
Grilled Chicken Sandwich
620
28
47
45
1,000
Four Cheese Melt
820
44
68
43
1,860
Ham & Cheese Melt
710
33
67
38
2,180
Horseradish Roast Beef
740
32
70
45
2,210
Garden Fresh Turkey
730
31
72
40
2,470
BLT & Avocado
890
62
50
30
2,790
The Veggie
680
37
80
16
1,470
Wrap & Club Wrap Nutrition
Grilled Chicken Caesar Wrap and Club Wrap are similar in calories, though the Caesar Wrap is slightly lower in sodium. The Spicy Southwest Chicken Wrap is the highest in carbohydrates and overall calories among the main wraps listed. For those monitoring sodium intake, all full-size wraps exceed 2,000 mg, so selecting a “Choose 2” portion can significantly reduce total calories and sodium. The Wheat Wrap alone contains 290 calories before fillings are added, which should be considered when customizing.
Wrap Item
Calories
Fat (g)
Carbs (g)
Protein (g)
Sodium (mg)
McAlister’s Club Wrap
820
46
66
42
2,470
Grilled Chicken Caesar Wrap
810
47
57
42
2,020
Spicy Southwest Chicken Wrap
900
38
84
49
2,180
Wheat Wrap (bread only)
290
7
50
9
750
Salad Nutrition Facts
Among these options, the Savannah Chopped Salad is one of the lower-calorie choices, while the Grilled Chicken Salad provides the highest protein with moderate calories. The Chef Salad and Southwest Chicken Salad are higher in total fat. Dressings can significantly increase calorie and sodium totals; for example, Honey Mustard adds more carbohydrates, while Ranch contributes higher fat. Choosing lighter vinaigrettes or using smaller portions of dressing can help manage overall calorie intake.
McAlister’s Salad Nutrition (Full Portion)
Salad
Calories
Fat (g)
Carbs (g)
Protein (g)
Sodium (mg)
Savannah Chopped Salad
480
28
24
38
1,240
Pecanberry Salad
520
30
36
28
1,020
Chef Salad
610
42
18
42
1,480
Grilled Chicken Salad
520
26
22
52
1,340
Southwest Chicken Salad
630
36
40
39
1,520
Salad Dressing Nutrition (2 oz Serving)
Dressing
Calories
Fat (g)
Carbs (g)
Sodium (mg)
Buttermilk Ranch
200
22
2
540
McAlister’s Honey Mustard
260
20
20
320
Chili Lime Vinaigrette
160
14
10
440
Olive Oil & Balsamic Vinaigrette
140
12
6
520
Soup & Chili Nutrition
McAlister’s soups and chili vary noticeably in calories, fat, and sodium depending on the type and portion size. Below is a general nutrition breakdown for common bowl servings, followed by a cup comparison.
If you’re looking for a lighter option, Chicken Tortilla Soup or Veggie Chili tends to be more moderate in calories compared to cream-based choices. The Broccoli Cheddar Soup and Potato Soup are richer and higher in fat, which makes them more filling but also more calorie-dense. Sodium levels are relatively high across most soups, especially in bowl portions, so choosing a cup instead of a bowl can make a noticeable difference. For a balanced meal, pairing a cup of soup with a half sandwich is often a more moderate option than selecting a full bowl.
Soup & Chili Nutrition (Bowl)
Soup / Chili
Calories
Fat (g)
Carbs (g)
Protein (g)
Sodium (mg)
Chicken Tortilla Soup
320
14
32
18
1,240
Broccoli Cheddar Soup
420
30
20
15
1,520
Tomato Basil Soup
290
16
30
6
1,180
Veggie Chili
310
6
45
14
1,260
Potato Soup
390
25
32
12
1,470
Soup Portion Comparison (Cup vs Bowl)
Portion
Calories
Sodium (mg)
Cup (avg.)
150–220
600–900
Bowl (avg.)
290–420
1,100–1,500
Giant Spud & Baked Potato Nutrition
McAlister’s Giant Spuds are among the most calorie-dense items on the menu due to their size and loaded toppings. Below is the nutrition breakdown for full portions
The Justaspud is the simplest option and significantly lower in fat and sodium compared to fully loaded choices. The Chipotle Chicken & Bacon Spud is the highest in calories, while the Black Angus Roast Beef Spud contains the most sodium. If you prefer something filling but want better control over calories, starting with a plain baked potato and adding lean toppings like grilled chicken or vegetables can make a noticeable difference.
Spud
Calories
Fat (g)
Carbs (g)
Protein (g)
Sodium (mg)
Spud Max
1,090
42
135
44
1,430
Justaspud
710
14
131
9
140
Black Angus Roast Beef Spud
1,050
35
135
40
2,260
Chipotle Chicken & Bacon Spud
1,220
48
139
45
1,570
Plain Baked Potato (base estimate)
350
0
63
8
25
Nachos & Starter Nutrition
Nachos and starters at McAlister’s are typically designed for sharing, which means calorie and sodium totals can add up quickly if eaten as a full portion. Nachos and starters at McAlister’s are typically designed for sharing, which means calorie and sodium totals can add up quickly if eaten as a full portion.
Item
Calories
Fat (g)
Carbs (g)
Protein (g)
Sodium (mg)
Ultimate Nachos
1,120
58
96
48
2,850
Honey BBQ Pork Nachos
1,180
60
110
46
2,940
Buffalo Chicken Nachos
1,050
54
88
52
2,760
Nacho Basket (chips only)
640
34
78
9
980
Beverage & Tea Nutrition Facts
Among these options, unsweetened tea has no calories or sugars, making it the lowest-calorie beverage choice. Sweet tea, peach mango tea, and strawberry lemonade are higher in sugars and calories, which is useful information for those monitoring their intake. Diet lemonade provides virtually no calories or sugars, while regular lemonade contains significant carbohydrates and sugars. The caffeine content in brewed teas is moderate, similar to standard black iced tea servings.
Drink
Calories
Carbs (g)
Sugars (g)
Caffeine (mg)
Sodium (mg)
McAlister’s Sweet Tea
150
39
39
~30–40
15
McAlister’s Unsweet Tea
0
0
0
~30–40
0
Peach Mango Tea
170
42
42
~25–35
20
Lemonade
250
61
61
0
65
Diet Lemonade
10
2
0
0
60
Strawberry Lemonade
280
71
71
0
74
Dessert & Sides Nutrition
Beyond sandwiches and salads, desserts, sides, and bread choices can significantly change the overall nutrition of your meal. Beyond sandwiches and salads, desserts, sides, and bread choices can significantly change the overall nutrition of your meal.
Item
Calories
Fat (g)
Carbs (g)
Protein (g)
Sodium (mg)
Chocolate Chip Cookie
370
17
53
4
220
Brownie
430
21
61
4
240
Brookie
480
28
55
7
330
Potato Salad (side)
250
17
22
2
460
Steamed Broccoli
100
8
6
3
95
Croissant
280
12
37
6
290
Country White Bread
220
3
40
8
460
Is McAlister’s Healthy?
McAlister’s can fit into a balanced diet, but it depends on the item and portion size. Grilled chicken sandwiches, side salads, steamed broccoli, veggie chili, and unsweet tea are lighter choices compared to larger deli sandwiches and loaded spuds. The “Choose 2” portions also help keep calories more controlled than full-sized meals.
Sodium is the main concern. Items like the King Club, Reuben, French Dip, and some soups can contain very high sodium levels in a single serving. This matters for anyone watching blood pressure or daily salt intake.
Healthiest Items at McAlister’s
Low-Calorie Picks
These are among the lowest-calorie foods at McAlister’s:
Veggie Chili (cup) – moderate calories with fiber and plant protein
These options work well for lighter meals or when pairing items together.
High-Protein Options
For those focusing on protein intake:
French Dip (12-inch) – very high protein
Grilled Chicken King Club – high protein with lean chicken
King Club – strong protein but higher calories
The New Yorker – high protein from roast beef
Grilled Chicken (whole sandwich) – balanced protein without extreme calories
These provide substantial protein, though some are also higher in sodium.
Lower-Sodium Choices
Many deli sandwiches are sodium-heavy, but relatively lower-sodium picks include:
Steamed Broccoli
Unsweet Tea
Justaspud (plain)
Harvest Chicken Salad (Choose 2 portions)
Turkey (Choose 2 portions)
If sodium is a concern, half portions and simpler builds (fewer sauces and processed meats) are generally better choices.
Keto & Low-Carb Options at McAlister’s
McAlister’s menu is built around sandwiches and spuds, so most standard meals are higher in carbohydrates. However, low-carb and keto-friendly meals are still possible with simple adjustments.
Bread-Free Sandwich Options
Most sandwiches — including Grilled Chicken, Turkey, Roast Beef, or club-style builds can be ordered without bread or wraps. Removing the bun or croissant significantly lowers total carbs. Served on a plate or over lettuce, these options keep protein high while reducing carbohydrate intake.
Wraps, croissants, and 12-inch sandwiches tend to be the highest in carbs, so skipping those makes a noticeable difference.
Lower-Carb Salad Choices
Salads are often the easiest way to stay low-carb at McAlister’s. Options like the Grilled Chicken Salad or Chef Salad provide solid protein with fewer carbs, especially when croutons, tortilla strips, or dried fruit are removed. Keeping toppings simple helps control total carbohydrate intake.
Dressing Adjustments
Dressings can add unexpected sugars. Ranch or oil and vinegar are generally lower in carbs compared to sweeter options like honey mustard. Using lighter portions also keeps totals more controlled.
Meat-Focused Ordering
For very low-carb or carnivore-style eating, sticking to grilled meats such as chicken, roast beef, turkey, or corned beef without bread, sides, or sweet sauces keeps carbohydrates minimal while maintaining protein.
McAlister’s Vegan & Vegetarian Options
McAlister’s offers several vegetarian choices and a few items that can be made vegan with simple modifications. While the menu is not fully plant-based, there are workable options for those looking for vegan options at McAlister’s or reviewing the dairy-free menu.
Some menu items fit well into a balanced diet. Grilled chicken sandwiches, side salads, steamed broccoli, veggie chili, and unsweet tea are among the lighter choices. Portion size also matters, and the Choose 2 option helps keep calories more moderate.
Sodium levels vary widely by item. Many deli sandwiches contain between 2,000 and 4,000 mg per serving, while simpler sides such as steamed broccoli or a plain baked potato contain far less
A regular serving of McAlister’s Sweet Tea contains about 150 calories and 39 grams of carbohydrates from sugar.
The official nutrition PDF is available on the McAlister’s website. It provides full nutrition facts for sandwiches, salads, soups, sides, drinks, and desserts.
Some items can work for gluten‑sensitive diets with adjustments. Salads without croutons, grilled meats without bread, steamed vegetables, and certain sides may be suitable. Ingredient details can vary by location.
Among the full sandwiches listed, the Grilled Chicken Sandwich is one of the lowest‑calorie options, with about 620 calories.
The nutrition calculator allows you to build a meal by selecting menu items, portion sizes, and custom changes. It then updates calories, fat, carbohydrates, protein, and sodium based on those selections.
Final Thoughts
McAlister’s provides clear nutrition information across its menu, which makes it easier to review calories, sodium, and portion sizes before ordering. With options such as Choose 2 meals, customizable sandwiches, salads, and lighter sides, customers can adjust meals to match different dietary goals. This flexibility allows for balanced choices while still enjoying the variety the menu offers.
Summary
Article Name
McAlister’s Deli Nutrition Menu 2026
Description
McAlister’s Deli Nutrition Menu 2026 with calories, ingredients, and healthy options. Find lighter meals, salads, and sandwiches for smarter dining.
