Jason’s Deli publishes full nutrition information for its entire menu — calorie counts on the in-store menu, an online nutrition tool at jasonsdeli.com, and downloadable nutrition PDFs. In 2026, calories at Jason’s Deli run the gamut: a Turkey Wrap lands around 465–520 calories, while the Chicken Alfredo and giant baked potatoes can push 1,200–1,600 calories. This guide gives you the calories, protein, and macros for the most popular items, the healthiest picks, the heaviest hitters, and how to orde
Jason’s Deli publishes full nutrition information for its entire menu — calorie counts on the in-store menu, an online nutrition tool at jasonsdeli.com, and downloadable nutrition PDFs. In 2026, calories at Jason’s Deli run the gamut: a Turkey Wrap lands around 465–520 calories, while the Chicken Alfredo and giant baked potatoes can push 1,200–1,600 calories. This guide gives you the calories, protein, and macros for the most popular items, the healthiest picks, the heaviest hitters, and how to order lighter — everything from the “Jason’s Deli nutrition,” “nutrition information,” and “calories in Jason’s Deli” searches in one place. For menu prices, see our Jason’s Deli Menu With Prices (2026).
Where Jason’s Deli Publishes Nutrition Info
Jason’s Deli is unusually transparent for a fast-casual chain:
- Calorie counts on the menu. Sandwiches, soups, salads, pastas, and potatoes all show calorie ranges right on the menu board and printed menus.
- Online nutrition tool. The official site’s nutrition section lists calories plus protein, fat, carbs, sodium, and allergens per item.
- Downloadable nutrition PDFs. Full nutrition sheets are available on request and circulate via the brand’s site.
- Lighter Portion options. Many pastas and potatoes are offered in Original and Lighter Portion sizes with separate calorie counts.
Jason’s also builds its brand on clean ingredients: no artificial trans fats, no high-fructose corn syrup, no artificial MSG, no artificial dyes or flavors anywhere — and the kids menu is specifically cleaned up. All calorie figures below come from Jason’s published nutrition data and recent third-party nutrition databases; exact numbers shift with customizations.
Jason’s Deli Calories: Most Popular Items
| Menu Item | Calories | Protein | Fat |
|---|---|---|---|
| Amy’s Turkey-O (whole) | ~480–560 | ~29–41g | ~17–20g |
| Santa Fe Chicken Sandwich | ~650–710 | — | — |
| California Club (whole) | ~680–720 | ~36–42g | ~30–44g |
| Club Royale | ~680–690 | — | — |
| Deli Club | ~620–860 | ~34–55g | ~32–42g |
| Bigger Better BLT | ~610–640 | ~19g | ~46g |
| The Carmela | ~660 | — | — |
| Smokey Jack Panini | ~610–740 | — | — |
| Chicken Panini | ~590–720 | ~52–54g | ~26–28g |
| Chipotle Chicken Panini | ~920–1,025 | — | — |
| Ranchero Wrap | ~620–630 | — | — |
| Turkey Wrap | ~465–520 | ~34g | ~15g |
| Spinach Veggie Wrap | ~400–520 | — | — |
| Shelley’s Deli Chick | ~600–650 | — | — |
| Reuben The Great | ~850–1,170 | ~48g | ~45g |
| New York Yankee | ~1,100 | — | — |
| Beefeater (whole) | ~820 | ~68g | ~39g |
| Caprese Panini | ~520–740 | ~21–35g | ~22–49g |
Note: ranges reflect differences between published sources (Jason’s official sheets vs. nutrition databases) and half vs. whole vs. Manager’s Special builds. Always treat these as estimates — customizations swing the numbers.
Soups, Salads, Pastas & Potatoes Calories
| Menu Item | Calories | Protein | Fat |
|---|---|---|---|
| Broccoli Cheese Soup (cup / bowl) | ~290 / ~390–570 | ~13–18g | ~18–38g |
| Chicken Noodle Soup | ~190–280 | — | — |
| Irish Potato Soup | ~390–550 | — | — |
| Spicy Seafood Gumbo | ~210–320 | — | — |
| Chicken Pot Pie Soup | ~310–530 | — | — |
| Tomato Basil Soup | ~300–510 | — | — |
| Chili | ~340–470 | — | — |
| Build Your Own Salad (average) | ~350–700 | ~15–35g | ~20–45g |
| Chicken Caesar Salad | ~680–910 | ~42g | ~58g |
| The Big Chef Salad | ~520–1,030 | — | — |
| Mesa Chicken Salad | ~460–830 | — | — |
| Nutty Mixed-Up Salad | ~430–770 | — | — |
| Chicken Alfredo (Original / Lighter) | ~1,120–1,480 / ~750–830 | ~37–60g | ~39–65g |
| Penne & Meatballs (Original / Lighter) | ~1,050–1,400 / ~750–840 | — | — |
| Zucchini Garden Pasta (Original / Lighter) | ~780–1,090 / ~710–780 | — | — |
| The Plain Jane Potato (Original / Lighter) | ~920–1,610 / ~1,020 | ~35g | ~78g |
| Texas Style Spud (Original / Lighter) | ~830–1,410 | — | — |
| CB Ranch Potato | ~1,010–1,770 | — | — |
| Pollo Mexicano Potato | ~800–1,260 | ~38g | ~34g |
The Healthiest Things to Order at Jason’s Deli
If you’re counting calories or macros, these are the strongest picks on the menu:
- Turkey Wrap (~465 cal, 34g protein, 15g fat) — roasted turkey, guac, ranch, and greens in a wheat wrap. One of the best protein-per-calorie ratios on the menu.
- Amy’s Turkey-O (~480 cal) — roasted turkey with avocado, pepper jack, and stone-ground mustard. Filling without the calorie bomb.
- Organic Vegetable Soup (~120–160 cal) — the lightest soup on the menu by far.
- Spicy Seafood Gumbo (~210–320 cal) — bold flavor, one of the lowest-calorie hot options.
- Half sandwich + cup of soup — the Manager’s Special-style combo keeps most meals in the 400–600 calorie range.
- Build Your Own Salad, protein-forward — you control the build; load greens and grilled chicken, go light on cheese and creamy dressings to stay in the 350–500 range.
- Caprese Panini (regular, ~520 cal) — mozzarella, spinach, and tomato: lighter than most paninis.
The Highest-Calorie Items (Order With a Plan)
- CB Ranch Potato (up to ~1,770 cal) — chicken, bacon, ranch, cheddar, sour cream, butter. A full day’s calories in one spud.
- The Plain Jane Potato (~920–1,610 cal) — cheddar, bacon, butter, sour cream, green onions.
- Chicken Alfredo (~1,120–1,480 cal Original) — the Lighter Portion (~750–830 cal) is nearly half the damage.
- New York Yankee (~1,100 cal) — triple-meat deli classic.
- Black Bean Taco Salad, Original (~1,100 cal) — the Lighter version drops to ~730.
- Reuben The Great (~850–1,170 cal) — the best-selling sandwich is also one of the heaviest.
Sharing strategy: the pastas and giant potatoes are genuinely two-meal portions — splitting one plus a side salad is the easiest way to enjoy them at half the calories.
How to Order Lighter at Jason’s Deli
- Go half. Half sandwiches (like Amy’s Turkey-O half at ~240 cal) plus a cup of soup is a complete, satisfying meal under 600 calories.
- Pick the Lighter Portion. Pastas and potatoes come in Original and Lighter sizes — the lighter build typically saves 400–700 calories.
- Soup swap. Trading Broccoli Cheese (~390–570 cal bowl) for Organic Vegetable (~120–160) saves serious calories.
- Watch the extras. A Fresh-Baked Chocolate Chip Cookie runs ~300–310 calories and a Fudge-Nut Brownie ~450 — real numbers worth knowing before you grab one.
- Dressing on the side. Creamy dressings and guacamole add up fast on the Salad Bar; ask for them on the side and control the pour.
Kids Menu & Dessert Calories
| Item | Calories |
|---|---|
| Kid’s Mac & Cheese | ~420 |
| Kid’s Cheese Pizza | ~470 |
| Kid’s Pepperoni Pizza | ~520 |
| Kid’s Bowtie Pasta & Meatballs | ~610–640 |
| Fresh-Baked Chocolate Chip Cookie | ~300–310 |
| Fudge-Nut Brownie | ~450 |
| Strawberry Shortcake | ~940 |
| Classic Cheesecake | ~530–550 |
| Banana Pudding | ~160 |
| Udi’s Gluten-Free Snickerdoodle | ~210 |
Allergens & Gluten-Sensitive Info
Jason’s Deli publishes allergen information alongside its nutrition data and maintains a dedicated gluten-sensitive menu — one of the most extensive in fast casual. Most sandwiches can be built on gluten-sensitive bread, and there are GS-labeled soups, salads, and desserts (like the Udi’s Snickerdoodle and Chewy Marshmallow Treat). The chain notes that everything is prepared in a common kitchen, so it’s not a celiac-safe environment — fine for sensitivities, not for celiac disease.
Frequently Asked Questions
How many calories are in a Jason’s Deli sandwich?
It depends on the sandwich. Lighter picks like Amy’s Turkey-O run ~480–560 calories and the Turkey Wrap ~465–520, while heartier options like the Reuben The Great run ~850–1,170 and the New York Yankee ~1,100. Most specialty sandwiches fall in the 600–750 calorie range.
Where can I find Jason’s Deli nutrition information?
Jason’s Deli publishes calorie counts on its in-store menus, an online nutrition tool at jasonsdeli.com, and downloadable nutrition PDFs. Allergen and gluten-sensitive info is included in the same resources.
What is the healthiest thing to eat at Jason’s Deli?
The Turkey Wrap (~465 cal, 34g protein) is one of the strongest macro profiles on the menu. Other light picks: Amy’s Turkey-O (~480 cal), Organic Vegetable soup (~120–160 cal), Spicy Seafood Gumbo (~210–320 cal), and a protein-forward Build Your Own Salad.
How many calories are in Jason’s Deli Chicken Alfredo?
The Original Chicken Alfredo runs roughly 1,120–1,480 calories depending on the source; the Lighter Portion is around 750–830 calories. It’s one of the heaviest entrées — easily shared between two people.
How many calories are in the Jason’s Deli Salad Bar?
It depends entirely on your build — a typical protein-forward salad lands around 350–700 calories. Greens and grilled chicken keep it light; cheese, creamy dressings, and bacon push it up fast.
How many calories are in a Jason’s Deli baked potato?
The Plain Jane runs roughly 920–1,610 calories (Original) depending on the source, with a Lighter Portion around 1,020. The CB Ranch Potato is the heaviest, up to ~1,770 calories fully loaded.
Does Jason’s Deli have low-calorie options?
Yes. Under-600-calorie standouts include the Turkey Wrap, Amy’s Turkey-O, Spinach Veggie Wrap, Organic Vegetable soup, Spicy Seafood Gumbo, and half-sandwich combos. Lighter Portions of pastas and potatoes also exist for most heavy entrées.
How many calories are in Jason’s Deli broccoli cheese soup?
A cup runs around 290 calories; a bowl runs roughly 390–570 depending on the source (13–18g protein, 18–38g fat). It’s one of the richer soups — the Organic Vegetable soup (~120–160) is the light alternative.
Is Jason’s Deli actually healthy?
It can be — the chain bans artificial trans fats, high-fructose corn syrup, artificial MSG, and artificial dyes/flavors, and a Health magazine panel once ranked it the #2 healthiest fast-food chain. But plenty of menu items are genuinely heavy (1,000+ calories), so the healthiest visit is about picking the right items, not the brand alone.
Does Jason’s Deli have protein nutrition info?
Yes — the official nutrition tool and PDFs list protein alongside calories, fat, carbs, and sodium. High-protein standouts: Beefeater whole (~68g protein), Chicken Panini (~52–54g), and the Turkey Wrap (~34g at only ~465 cal).
Related: Jason’s Deli Menu With Prices (2026) · What to Order at Jason’s Deli · Raising Cane’s Nutrition Facts · Jason’s Deli vs Panera Bread
The Bottom Line
Jason’s Deli nutrition in 2026 spans from genuinely light (Turkey Wrap ~465 cal, Organic Vegetable soup ~160 cal) to genuinely heavy (loaded potatoes up to ~1,770 cal, Chicken Alfredo ~1,480 cal). The chain’s transparency — calories on the menu, a full online nutrition tool, allergen data, and Lighter Portion options — makes it one of the easier fast-casual spots to eat intentionally. Pick the right items and it lives up to its clean-ingredient reputation; order blind and you can hit a full day’s calories in one plate. When in doubt, go half-sandwich plus soup.
