Pit StopErik's DeliCafe: high-protein, low-calorie picks
Here are the 164 Erik's DeliCafe items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Erik's DeliCafe publishes (see the source).
79 items are 400 calories or less. 50 have 30 g of protein or more. The most protein at 400 calories or less is Mandarin Tree Salad - Large (32 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Mandarin Tree Salad - Large1 large salad | 280 | 32 | 23 | 7 |
| Marrakech Express - Half1 half sandwich | 385 | 28 | 38 | 15 |
| Chicken Vegetable Rice - Soup Quart32 oz | 370 | 26 | 59 | 7 |
| Baja Fiesta Salad - Regular1 regular salad | 270 | 24 | 12 | 13 |
| Erik's Reuben - Half1 half sandwich | 310 | 24 | 26 | 11 |
| Pot Belly - Half1 half sandwich | 340 | 23 | 28 | 14 |
| Turkey with Pesto - Half1 half sandwich | 390 | 23 | 27 | 21 |
| Abbott's Habit - Half1 half sandwich | 300 | 22 | 19 | 14 |
| Beef Stew - Soup Pot16 oz | 330 | 22 | 26 | 17 |
| R.E.O. Speedwagon - Half1 half sandwich | 330 | 22 | 28 | 14 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Baja Fiesta Salad - Large1 large salad | 540 | 48 | 23 | 25 |
| Chicken Pesto - Whole1 whole sandwich | 550 | 45 | 36 | 23 |
| Abbott's Habit - Whole1 whole sandwich | 600 | 44 | 38 | 28 |
| Plymouth Rock - Half1 half sandwich | 530 | 42 | 42 | 22 |
| Chicken Gorgonzola Salad - Large1 large salad | 550 | 39 | 38 | 27 |
| Raging Bull - Whole1 whole sandwich | 580 | 39 | 37 | 28 |
| Erik "Berger" - Whole1 whole sandwich | 560 | 37 | 35 | 27 |
| Barnbuster - Whole1 whole sandwich | 510 | 35 | 67 | 11 |
| "Texas Jailhouse" Chili - Soup Pot16 oz | 500 | 34 | 60 | 14 |
| Pilgrim's Progress - Whole1 whole sandwich | 550 | 34 | 54 | 21 |
Most protein for the calories
Items of 800 calories or less with at least 15 g of protein, ranked by grams of protein per 100 calories.
| Item | Cal | Protein | Per 100 cal |
|---|---|---|---|
| Mandarin Tree Salad - Large1 large salad | 280 | 32 | 11.4 |
| Baja Fiesta Salad - Large1 large salad | 540 | 48 | 8.9 |
| Chicken Pesto - Whole1 whole sandwich | 550 | 45 | 8.2 |
| Erik's Reuben - Whole1 whole sandwich | 610 | 49 | 8.0 |
| Plymouth Rock - Half1 half sandwich | 530 | 42 | 7.9 |
| Abbott's Habit - Whole1 whole sandwich | 600 | 44 | 7.3 |
| Marrakech Express - Half1 half sandwich | 385 | 28 | 7.3 |
| Chicken Gorgonzola Salad - Regular1 regular salad | 275 | 20 | 7.3 |
| Chicken Vegetable Rice - Soup Quart32 oz | 370 | 26 | 7.0 |
| Pot Belly - Whole1 whole sandwich | 670 | 46 | 6.9 |
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Questions
What item under 1,000 calories has the most protein at Erik's DeliCafe?
"Texas Jailhouse" Chili - Soup Quart (32 oz): 68 g protein, 990 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Erik's DeliCafe?
At 400 calories or less, the most protein comes from Mandarin Tree Salad - Large (1 large salad): 32 g protein, 280 calories; Marrakech Express - Half (1 half sandwich): 28 g protein, 385 calories; Chicken Vegetable Rice - Soup Quart (32 oz): 26 g protein, 370 calories.
Where do these Erik's DeliCafe numbers come from?
From the nutrition information Erik's DeliCafe publishes, last checked November 5, 2026. Menus and recipes change, so check with the chain when it matters.