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McAlister's Deli: high-protein, low-calorie picks

Here are the 415 McAlister's Deli items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition McAlister's Deli published, as listed on nutritionix.com.

314 items are 400 calories or less. 62 have 30 g of protein or more. The most protein at 400 calories or less is Pecanberry Salad (30 g).

Most protein, 400 calories or less

McAlister's Deli: most protein at 400 calories or less
ItemCalProteinCarbsFat
Pecanberry Salad1 salad360303314
Kids Turkey & Cheese Toastie1 kids meal35021529
Kids Ham & Cheese Toastie1 kids meal370205210
Traditional Chili, Cup1 cup300193212
Garden Salad1 salad310181919
Veggie Chili, Bowl1 bowl32016604
Kids Mac & Cheese1 kids meal360142723
Kids Pizza1 kids meal390134916
Country Potato, Bowl1 bowl390124718
Veggie Chili, Cup1 cup23011433

Most protein, 400 to 600 calories

McAlister's Deli: most protein between 400 and 600 calories
ItemCalProteinCarbsFat
Grilled Chicken Salad1 salad490472026
Southwest Chicken & Avocado Salad1 salad600453632
McAlister's Chef Salad1 salad480402126
Grilled Chicken Sandwich1 sandwich590394627
Craft Your Own Sandwich - Grilled Chicken1 sandwich49038726
Craft Your Own Sandwich - Pastrami1 sandwich540377313
Craft Your Own Sandwich - Corned Beef1 sandwich550377313
Savannah Chopped Salad1 salad450364116
Craft Your Own Sandwich - Turkey1 sandwich46032735
Craft Your Own Sandwich - Ham1 sandwich49030739

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.

McAlister's Deli: protein per 100 calories
ItemCalProteinPer 100 cal
Grilled Chicken Salad1 salad490479.6
The New Yorker1 sandwich730679.2
McAlister's Chef Salad1 salad480408.3
Pecanberry Salad1 salad360308.3
French Dip1 6-inch sandwich640538.3
Savannah Chopped Salad1 salad450368.0
Craft Your Own Sandwich - Grilled Chicken1 sandwich490387.8
Southwest Chicken & Avocado Salad1 salad600457.5
Memphian1 6-inch sandwich630457.1
Craft Your Own Sandwich - Turkey1 sandwich460327.0

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Questions

What item under 1,000 calories has the most protein at McAlister's Deli?

The New Yorker (1 sandwich): 67 g protein, 730 calories, going by the chain's published nutrition.

What is a high-protein, low-calorie option at McAlister's Deli?

At 400 calories or less, the most protein comes from Pecanberry Salad (1 salad): 30 g protein, 360 calories; Kids Turkey & Cheese Toastie (1 kids meal): 21 g protein, 350 calories; Kids Ham & Cheese Toastie (1 kids meal): 20 g protein, 370 calories.

Where do these McAlister's Deli numbers come from?

From the nutrition information McAlister's Deli publishes, last checked November 2, 2026. Menus and recipes change, so check with the chain when it matters.

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