Eating healthy and watching your calorie intake is important for maintaining a balanced diet. When dining out at restaurants like Jason’s Deli, it can be tricky to estimate just how many calories are in each menu item. Jason’s Deli offers a variety of sandwiches and sides to choose from, but the calorie counts can really vary depending on your order. So how many calories are actually in a Jason’s Deli sandwich?
A Quick Overview of Jason’s Deli Sandwich Calories
The number of calories in a Jason’s Deli sandwich can range quite a bit based on the type of bread, meat, cheese, and toppings you select. In general, most standard Jason’s Deli sandwiches contain between 500-1200 calories. For example, a simple deli sandwich with turkey, ham, or roast beef on white bread with cheese will be around 500-600 calories. More loaded sandwiches with multiple meats, extra cheese, avocado, bacon, etc. can contain 800-1200+ calories. Low-carb wrap sandwiches and skinny sandwiches with lower calorie bread tend to be on the lower end of the calorie range. The sandwich calories also increase if you choose premium sides like pasta salad or potato chips which can add 200-400+ calories to your meal.
Calories in Jason’s Deli Signature Sandwiches
Jason’s Deli has several signature deli sandwiches that are popular menu items. Here is a look at the calorie count for some of Jason’s Deli’s speciality sandwiches:
- Club Royale Sandwich – 640 calories
- French Dip Sandwich – 560 calories
- Ultimate Club Sandwich – 1210 calories
- Philly Steak Sandwich – 830 calories
- Spinach Veggie Wrap – 460 calories
- BLT Sandwich – 670 calories
As you can see, sandwiches range from around 500-1200 calories depending on the specific sandwich. The Ultimate Club and Philly Steak Sandwich are two of the higher calorie options due to their larger size and ingredients like steak, bacon, avocado, and cheese.
Customizing Your Jason’s Deli Sandwich Order
One of the best things about Jason’s Deli is that you can fully customize your deli sandwich. So there are lots of different ways to lower the calories in your sandwich if you want a healthier meal:
- Order a half sandwich or skinny sandwich on lighter bread
- Load up on veggie toppings instead of meat and cheese
- Opt for mustard instead of mayo-based spreads
- Choose lower calorie bread like wheat or multi-grain
- Avoid ingredients like bacon, avocado, extra cheese
- Select a low-carb wrap instead of regular bread
- Ask for easy on the dressings and sauces
- Pair your sandwich with a side salad instead of chips or pasta salad
Using these custom ordering tips can easily shave off 200-400 calories from your sandwich. Just be mindful of any extra high calorie add-ons that could sabotage your healthy meal.
Lowest Calorie Jason’s Deli Sandwiches
If you are really watching your calorie intake, opt for one of these lower calorie Jason’s Deli sandwiches:
Turkey Skinny Sandwich
470 calories
Ham Skinny Sandwich
500 calories
Roast Beef Skinny Sandwich
530 calories
Veggie Sandwich on Wheat Bread
560 calories
Tuna Salad Sandwich with Wheat Bread
590 calories
Chicken Salad Sandwich on Wheat Bread
620 calories
All of these lighter sandwiches keep the calories around 500-600 by limiting high calorie meats, cheeses, and breads. Order one of these options with a side salad for a very balanced, lower calorie Jason’s Deli meal.
Highest Calorie Jason’s Deli Sandwiches
On the opposite end of the spectrum, here are some of the highest calorie sandwiches at Jason’s Deli if you have a bigger appetite:
French Dip on Hoagie Roll with Au Jus
1280 calories
Ultimate Club on Wheat Bread
1210 calories
Philly Steak Sandwich
830 calories
Jerry’s Combo on Wheat Bread
1130 calories
BLT Club Sandwich
890 calories
Club Royale on Wheat Bread
840 calories
The French Dip, Ultimate Club, and Jerry’s Combo are among the highest calorie options due to their stacked meats, cheeses, and thick breads. You can lower the calorie count by nixing ingredients like bacon or avocado on these sandwiches.
Calories in Jason’s Deli Sides
Don’t forget to factor in the side dish calories when calculating your total Jason’s Deli meal calories. Here’s a look at the calorie count for popular Jason’s Deli sandwich sides:
| Side Dish | Calories |
|---|---|
| Potato Chips | 370 |
| Pasta Salad | 300 |
| Potato Salad | 320 |
| Broccoli Salad | 140 |
| Coleslaw | 320 |
| Apple | 100 |
| Grapes | 100 |
| Garden Salad with Dressing | 150 |
The healthiest low calorie sides to complement your sandwich are the fresh fruit, broccoli salad, coleslaw, and garden salad. The starchy salads and chips can add a significant amount of calories. Getting a side salad with light dressing plus an apple or grapes is a balanced, nutrient-dense option.
Healthiest Low Calorie Jason’s Deli Sandwiches
If you want maximum nutrition along with lower calorie options, here are the healthiest Jason’s Deli sandwiches to order:
Veggie Sandwich
– Ask for whole wheat bread
– Load up on veggies like spinach, tomato, onion, cucumber
– Add avocado for healthy fats
– Use mustard for spread instead of mayo
– Pair with a side salad
Turkey Sandwich
– Order a skinny or half-size turkey sandwich
– Opt for wheat bread over white
– Ask for extra veggies
– Get easy on the cheese
– Mustard instead of mayo spread
– Side of grapes and broccoli salad
Tuna Salad Sandwich
– Wheat bread instead of white
– Extra veggies like lettuce, tomato, cucumber
– Light spread of mayo or mustard
– Side salad with light dressing
Chicken Salad Sandwich
– Half portion or skinny sandwich
– Wheat or multi-grain bread
– Load up on lettuce, tomato, onion
– Fruit salad side
Customizing your sandwich in a healthy way and pairing it with nutritious sides like salads and fruit can help keep your Jason’s Deli meal lower in calories and higher in nutrition.
Low Carb Jason’s Deli Sandwich Options
If you are limiting carbs, here are some of the best low carb sandwich options at Jason’s Deli:
- Sandwiches wrapped in lettuce leaves instead of bread
- Sandwiches on low-carb wraps
- Unwich – sandwich fillings wrapped in a lettuce leaf
- Club Unwich – triple decker sandwich fillings in a lettuce wrap
- Any sandwich as a salad – fillings served on top of a salad
When ordering a low carb sandwich option, stick to keto-friendly fillings like meats, cheese, avocado, and low carb veggies like cucumbers. Avoid starchy sides like bread, pasta salad, or chips. Opt for a side salad or veggie sticks instead.
Kid’s Meal Sandwich Calories at Jason’s Deli
If ordering a sandwich from the kid’s menu, the calories typically range from 400-700 calories depending on the sandwich:
- Grilled Cheese Sandwich – 700 calories
- Deli Sandwich (ham, turkey, or roast beef) – 500 calories
- Peanut Butter and Jelly Sandwich – 450 calories
The grilled cheese is the highest in calories due to the white bread and full slices of cheese. Choosing the deli sandwich on wheat bread with lean meat and cheese is a healthier option for kids. Pair the sandwich with apple slices or mandarin oranges for a balanced kid-friendly meal.
Tips for Ordering Lower Calorie Jason’s Deli Sandwiches
Here are some final tips to keep in mind when ordering sandwiches at Jason’s Deli to reduce the calorie count:
- Order half or skinny sandwich on lighter bread
- Load up on veggies instead of high-calorie meats and cheeses
- Use mustard instead of mayo; easy on dressings/sauces
- Avoid ingredients like bacon, avocado, extra cheese
- Choose lower calorie bread like wheat or multigrain
- Select a low-carb wrap instead of regular bread
- Ask for sandwiches and salads with dressings/sauces on the side
- Pair sandwich with lower calorie side like salad, fruit, veggies
- Avoid starchy, high calorie sides like chips, pasta salad, potato salad
- Watch out for premium sides upcharging calories
- Split a full sandwich with a friend or take half home
Keeping these healthy ordering guidelines in mind can help you enjoy delicious Jason’s Deli sandwiches without going overboard on calories. Combine sensible choices with regular exercise, and you can eat balanced sandwich meals as part of an overall healthy lifestyle.
Conclusion
Jason’s Deli offers a wide variety of custom-crafted deli sandwiches ranging from around 500-1200 calories or more. Choosing lower calorie breads, loading up on vegetable toppings, and avoiding high-calorie premium sides can help keep your sandwich calories in check. Opting for lighter options like half sandwiches, skinny sandwiches, wraps, and salads are also great ways to cut down on calories while still enjoying the flavors of Jason’s Deli. Pairing your sandwich with nutritious sides like fruit, salads, or vegetables instead of starchy sides like chips and pasta salad can also help balance your meal. With so many custom options available, you can order a delicious Jason’s Deli sandwich while still minding your calorie intake.
