A Deli is the perfect lunch stop for sandwiches, soups, and salads. The menu at today's delis looks nothing like the delis of old. Now, you can choose from grilled meats and lower-fat deli favorites like ham and roast beef in addition to the more traditional, and higher-fat, salami and pastrami. Plus, your veggie choices have expanded from soggy iceberg lettuce leaves and pink tomato slices to a wide range of vegetable side dishes and salads. It still is important to make smart choices because portions are as big as ever and almost no full-size sandwich comes in under 500 calories.
How to be sugar-wise with Deli foods:
What's to drink? If you're heading to the refrigerated case for a bottle of water or tea, read the label carefully. Enhanced teas, water beverages, and sports drinks often have sugars and calories in addition to their extra ingredients.
Beverage Calories Per Cup:
Sparkling water, seltzer 0
Unsweetened iced tea 0
Water beverage 10-50
Sports drink 50-60
Iced tea 60-80
The Fat in Deli Foods:
Fat is the wild card in sandwich fillings. Whether natural, added into a salad filling, or slathered onto a roll, mayonnaise, oil, and salad dressing add fat and calories.
Filling - Fat (g/oz):
Roast beef 2
Steak 3
Hummus 3
Tuna, chicken, egg salad 5
Lower-fat cheese 6
Cheese 8
Italian salad dressing 8
Salami 10
Mayonnaise 22
Oil 28
How to be calorie-wise with Deli Foods:
1. Make "mustard, no mayo" your mantra. You'll save 100 calories for every tablespoon of mayo that isn't slathered onto your sandwich.
2. To up the fiber in the typically fiber-poor deli meal, request whole grain bread or wraps, order sandwiches with veggies, choose side salads made with beans, and enjoy fruit for dessert.
3. Take advantage of half-size soup and salad, soup and sandwich, or salad and sandwich specials. You can come close to 400 calories by picking a lower-calorie soup or salad and nixing mayo and other high-calorie spreads on your sandwich. 4 If a roll is bigger than your fist, it has too many calories.
5. Avoid salads that have a greasy sheen or white coating, sure signs that they're made with plenty of oil or mayo.
6. Switch to Alpine Lace or other lower-fat cheeses when available, and keep your portion to one regular or two thin slices.
7. Ask if any sandwich salads, such as tuna and chicken, are available with lower-fat mayo.
Sandwiches:
GRILLED CHICKEN BREAST ON A WHOLE WHEAT ROLL
3 oz whole wheat roll + 3 oz chicken breast + 1 lettuce leaf + 1 slice tomato + ¼ cup roasted peppers + 2 Tbsp guacamole: 440 calories
1 sandwich: 440 calories
½ sandwich: 220 calories
SUBWAY ITALIAN B.M.T. ON 9-GRAIN WHEAT BREAD (6″): 1 sandwich: 450 calories
7/8 sandwich: 390 calories
½ sandwich: 225 calories
SUBWAY VEGGIE DELITE ON 9-GRAIN WHEAT BREAD (6″): 1 sandwich + 1 tsp olive oil blend: 275 calories
1½ sandwiches: 410 calories
1 sandwich, no olive oil blend: 235 calories
GRILLED CHEESE WITH TOMATO
2 slices white bread + 2 slices American cheese + 2 slices tomato + 2 Tbsp butter: 470 calories
7/8 sandwich: 410 calories
½ sandwich: 235 calories
QUIZNOS ROADHOUSE STEAK SAMMIE WITH DRESSING
1 Sammie
250 calories
1 2/3 Sammies
420 calories
1 Sammie
250 calories
TUNA SALAD WRAP (5″ x 3″): 10″ flour tortilla + ½ cup tuna salad + 2 lettuce leaves + 2 slices tomato + 2 Tbsp sliced olives: 520 calories
3/4 wrap: 390 calories
½ wrap: 260 calories
SALAD WRAP (6″ x 3″): 13″ whole wheat tortilla + 1 cup lettuce + 2 tomato slices + 2 Tbsp sliced olives + ¼ cup hummus + 2 Tbsp Italian dressing: 520 calories
3/4 wrap: 390 calories
½ wrap: 260 calories
GRILLED CHICKEN AND PESTO
1 piece Italian bread (3″) + 3 oz grilled chicken + 2 tomato slices + 2 Tbsp pesto
540 calories
3/4 sandwich: 405 calories
½ sandwich: 270 calories
CHICKEN CAESAR WRAP (6″ x 3″): 13" whole wheat tortilla + 4 oz chicken breast + ½ cup romaine + 2 Tbsp Parmesan + 2 Tbsp roasted peppers + 2 Tbsp Caesar dressing: 710 calories
3/4 wrap: 425 calories ½ wrap, no dressing: 275 calories
DELI COMBO
2 slices whole wheat bread + 2 oz each roast beef, turkey breast, Swiss cheese + 2 lettuce leaves + 2 slices tomato + 2 Tbsp mayo: 760 calories
½ sandwich: 380 calories
½ sandwich, no mayo: 280 calories
GRILLED SALMON
2 slices whole wheat bread + 4 oz grilled salmon + 2 lettuce leaves + 2 slices tomato + 2 Tbsp mayo + 1 tsp mustard: 595 calories
2/3 sandwich: 400 calories
½ sandwich: 300 calories
HAM AND BRIE
2 slices thickly sliced country whole grain bread (1″) + 4 oz ham + 2 oz Brie + 1 cup baby spinach + 1 tsp Dijon mustard: 605 calories
2/3 sandwich: 400 calories
½ sandwich: 300 calories
TURKEY ON A HARD ROLL
3½″ hard roll + 4 oz deli turkey breast + 2 oz provolone cheese + 2 lettuce leaves + 2 slices tomato + 3 Tbsp roasted peppers + 1 tsp mustard: 520 calories
1 sandwich with 1 oz cheese: 420 calories
1 sandwich, no cheese: 320 calories
QUIZNOS PESTO TURKEY WITH CHEESE, DRESSING
1 Torpedo
675 calories
1 ¼ Bullets
410 calories
1 Bullet
330 calories
ARBY'S ROAST BEEF SANDWICH ON A BUN (REGULAR SIZE)
1 sandwich: 350 calories
1 sandwich: 350 calories
1 sandwich: 350 calories
PANERA BREAD FULL SMOKED HAM AND SWISS ON STONE-MILLED RYE BREAD
1 sandwich: 700 calories
½ sandwich: 350 calories
½ sandwich: 350 calories
GRILLED VEGGIE WRAP (5″ x 3″): 10" flour tortilla + ½ cup marinated grilled vegetables (1 tennis ball) + 1 oz goat cheese (2 large marbles)
355 calories
1 1/8 wraps: 400 calories
1 wrap: 355 calories
PANERA BREAD SMOKEHOUSE TURKEY PANINI ON THREE CHEESE BREAD
1 sandwich: 720 calories
½ sandwich: 360 calories
½ sandwich: 360 calories
Veggie Sandwich
Subway Veggie Delite on 9-grain bread, no olive oil blend (6″): 235 + 1 cup Subway Golden Broccoli & Cheddar Soup
140 = 375 calories
- fiber
Steak Sandwich
Quiznos Roadhouse Steak Sammie with dressing: 250 + 1 bowl Quiznos Tomato Basil Soup + 2 crackers: 160 = 410 calories
Tuna Salad Wrap
½ tuna salad wrap: 260 + ¼ cup potato salad: 75 + ¼ cup cole slaw
85 = 420 calories
- good fats
Grilled Chicken Breast on a Roll
½ grilled chicken breast sandwich on a whole wheat roll: 220 + 1 cup small green salad + 1 tsp oil + vinegar
60 + ½ cup deli 3-bean salad: 90 = 370 calories
- protein
- fiber
- good fats
- fruits/veggies
Grilled Salmon on Whole Wheat
½ grilled salmon sandwich: 300 + ½ cup deli 3-bean salad: 90 = 390 calories
- protein
- fiber
- good fats
Turkey Sandwich on a Hard Roll
1 turkey sandwich on a hard roll, no cheese: 320 + ¼ cup cole slaw
85 = 405 calories
- protein
Veggie Wrap
Grilled veggie wrap: 355 + ½ cup cucumber-onion salad: 50 = 405 calories
- fiber
- fruits/veggies
Grilled chicken breast is almost entirely protein and is an excellent source of vitamin B, and the B vitamin niacin.
The 10" wrap on your wrap sandwich easily tops 200 calories, and extra-large wrappers can equal the calories in more than four slices of bread.
PREPARED Salads:
VINEGAR-MARINATED VEGETABLES
½ cup: 20 calories
10 cups: 400 calories
½ cup: 20 calories
CUCUMBER-ONION SALAD
½ cup: 50 calories
4 cups: 400 calories
½ cup: 50 calories
SMALL GREEN SALAD
1 cup + 2 Tbsp Italian dressing: 100 calories
4 cups + 4 Tbsp Italian dressing: 400 calories
1 cup + 1 tsp oil + vinegar to taste: 60 calories
POTATO Salad:
½ cup: 150 calories
1 1/3 cups: 400 calories
¼ cup: 75 calories
COLE SLAW
½ cup: 170 calories
1¼ cups: 420 calories
¼ cup: 85 calories
DELI 3-BEAN SALAD
½ cup: 90 calories
2¼ cups: 400 calories
½ cup: 90 calories
CARROT-RAISIN SALAD
½ cup: 190 calories
1 cup: 380 calories
¼ cup: 95 calories
FRUIT SALAD
1 cup: 100 calories
4 cups: 400 calories
1 cup: 100 calories
MACARONI SALAD
½ cup: 220 calories
7/8 cup: 385 calories
¼ cup: 110 calories
PASTA VEGETABLE SALAD
½ cup: 150 calories
1 1/3 cups: 400 calories
½ cup: 150 calories
EGG SALAD
½ cup: 230 calories
3/4 cup: 400 calories
½ cup: 230 calories
CHICKEN SALAD
½ cup: 250 calories
3/4 cup: 375 calories
½ cup: 250 calories
TUNA SALAD
½ cup: 260 calories
3/4 cup: 390 calories
½ cup: 260 calories
HAM SALAD
½ cup: 270 calories
3/4 cup: 405 calories
½ cup: 270 calories
Deli Combo Sandwich
½ deli combo sandwich, no mayo: 280 + 1 cup small green salad: + 1 tsp oil + Vinegar
60 + ¼ cup cole slaw
85 = 425 calories
- protein
- fruits/veggies
Chicken Salad
½ cup deli 3-bean salad: 90 + ½ cup chicken salad: 250 + ½ cup marinated vegetables
20 + 1 cup small green salad + 1 tsp oil + Vinegar
60 = 420 calories
- protein
- fiber
- fruits/veggies
Egg Salad Sandwich
½ cup egg salad: 230 + 2 lettuce leaves + 2 slices tomato: 20 + ¼ piece baguette
125 + ½ cup fruit salad: 50 = 425 calories
- protein
- fruits/veggies
Soups:
MUSHROOM BARLEY SOUP
1 bowl (1½ cups): 110 calories
4 bowls (6 cups): 440 calories
1 cup: 70 calories
QUIZNOS TOMATO BASIL SOUP
1 bowl (2 cups) + 2 crackers: 160 calories
2½ bowls (5 cups) + 5 crackers: 400 calories
1 cup + 1 cracker
80 calories
BROCCOLI CHEESE SOUP
1 bowl (1½ cups): 150 calories
2½ bowls (4 cups): 400 calories
1 cup: 100 calories
CREAM OF TOMATO soup
1 bowl (1½ cups): 150 calories
2½ bowls (4 cups): 400 calories
1 cup: 100 calories
CHICKEN NOODLE SOUP
1 bowl (1½cups): 160 calories
2½ bowls (3 3/4 cups): 400 calories
1 cup: 110 calories
BEEF BARLEY SOUP
1 bowl (1½ cups): 200 calories
2 bowls (3 cups): 400 calories
1 cup: 130 calories
MANHATTAN CLAM CHOWDER
1 bowl (1½ cups): 200 calories
2 bowls (3 cups): 400 calories
1 cup: 130 calories
MINESTRONE SOUP
1 bowl (1½ cups): 200 calories
2 bowls (3 cups): 400 calories
1 cup: 130 calories
SPLIT PEA WITH HAM SOUP
1 bowl (1½ cups): 200 calories
2 bowls (3 cups): 400 calories
1 cup: 130 calories
SUBWAY GOLDEN BROCCOLI & CHEDDAR SOUP
1 bowl (1¼ cups): 180 calories
2 bowls (2½ cups): 360 calories
1 cup: 140 calories
POTATO soup
1 bowl (1 ½ cups): 220 calories
1 3/4 bowls: 385 calories
1 cup: 150 calories
Ham and Brie Sandwich
½ ham and Brie sandwich: 300 + 1 cup cream of tomato soup
100 = 400 calories
- fiber
Salad Wrap
½ salad wrap: 260 + 1 cup minestrone soup
130 = 390 calories
- good fats
- fruits/veggies
Chicken Caesar Wrap
1 cup chicken noodle soup
110 + ½ chicken Caesar wrap, no dressing: 275 = 385 calories
- protein
BREAKFAST PASTRIES
BAGUETTE (6" PIECE)
1 piece: 500 calories
4/5 piece: 400 calories
¼ piece: 125 calories
PLAIN BAGEL (4″): 1 bagel + 1 Tbsp butter: 390 calories
1 bagel + 1 Tbsp butter: 390 calories
½ bagel, no butter: 145 calories
BRAN MUFFIN (4 OZ)
1 muffin: 290 calories
1 1/3 muffins: 390 calories
½ muffin: 145 calories
BANANA BREAD (1" SLICE)
1 slice (1/8 loaf): 180 calories
2 slices (¼ loaf): 360 calories
1 slice (1/8 loaf): 180 calories
HARD ROLL (3½″): 1 roll + 2 pats butter: 240 calories
2 rolls + 1 pat butter: 375 calories
1 roll + 1 pat butter: 205 calories
SCONE (4 OZ)
1 scone: 410 calories
1 scone: 410 calories
½ scone: 205 calories
BLUEBERRY MUFFIN (4 OZ)
1 muffin: 450 calories
7/8 muffin: 390 calories
½ muffin: 225 calories
MEDIUM CROISSANT (5″): 1 croissant: 230 calories
1 3/4 croissants: 400 calories
1 croissant: 230 calories
CORN MUFFIN (4 OZ)
1 muffin: 470 calories
7/8 muffin: 410 calories
½ muffin: 235 calories
Bagel
1 plain bagel
290 + 1 pat butter: 30 + 1 cup fruit salad: 100 = 420 calories
- fruits/veggies
Surprisingly, a medium croissant is a lower-calorie pick. Most breakfast rolls and pastries weigh more and pack in more calories.