Low-calorie McAlister's options, ranked
McAlister's publishes nutrition for 159 menu items. 34 are under 300 calories and 91 are under 500. The lightest real portion is Garden Salad (Choose 2 Portion) (150 calories, 9 g protein), and the lightest with at least 20 g of protein is McAlister's Chef Salad (Choose 2 Portion) (240 calories, 20 g protein). Numbers are per serving from McAlister's own nutrition guide; open any item for the full breakdown.
Lightest real meals
Items of 150 calories or more with at least 15 g of protein, lightest first.
Pecanberry Salad (Choose 2 Portion)
per Choose 2 portion · 15g protein · 16g carbs · 7g fat
170 kcal
Savannah Chopped Salad (Choose 2 Portion)
per Choose 2 portion · 18g protein · 20g carbs · 8g fat
220 kcal
Craft Your Own Sandwich - Turkey (Choose 2 Portion)
per Choose 2 portion · 16g protein · 37g carbs · 3g fat
230 kcal
McAlister's Chef Salad (Choose 2 Portion)
per Choose 2 portion · 20g protein · 10g carbs · 14g fat
240 kcal
Craft Your Own Sandwich - Grilled Chicken (Choose 2 Portion)
per Choose 2 portion · 19g protein · 36g carbs · 3g fat
240 kcal
Craft Your Own Sandwich - Ham (Choose 2 Portion)
per Choose 2 portion · 15g protein · 37g carbs · 5g fat
240 kcal
Grilled Chicken Salad (Choose 2 Portion)
per Choose 2 portion · 24g protein · 9g carbs · 14g fat
250 kcal
Craft Your Own Sandwich - Pastrami (Choose 2 Portion)
per Choose 2 portion · 18g protein · 37g carbs · 7g fat
270 kcal
Craft Your Own Sandwich - Roast Beef (Choose 2 Portion)
per Choose 2 portion · 18g protein · 37g carbs · 7g fat
270 kcal
Craft Your Own Sandwich - Corned Beef (Choose 2 Portion)
per Choose 2 portion · 18g protein · 37g carbs · 7g fat
280 kcal
Southwest Chicken & Avocado Salad (Choose 2 Portion)
per Choose 2 portion · 22g protein · 17g carbs · 16g fat
300 kcal
Grilled Chicken Sandwich (Choose 2 Portion)
per Choose 2 portion · 20g protein · 23g carbs · 14g fat
300 kcal
Under 300 calories
Everything, including sides, sauces and drinks, lightest first.
Pickle Spear
per side · 0g protein · 0g carbs · 0g fat
0 kcal
Unsweet Tea (Regular)
per regular · 0g protein · 0g carbs · 0g fat
0 kcal
Unsweet Tea (Kids)
per kids · 0g protein · 0g carbs · 0g fat
0 kcal
Unsweet Tea (Half Gallon)
per half gallon · 0g protein · 0g carbs · 0g fat
0 kcal
Unsweet Tea (Gallon)
per gallon · 0g protein · 0g carbs · 0g fat
0 kcal
Fruit
per side · 2g protein · 15g carbs · 0g fat
60 kcal
Sweet Tea (Kids)
per kids · 0g protein · 15g carbs · 0g fat
60 kcal
Lemonade (Kids)
per kids · 0g protein · 19g carbs · 0g fat
70 kcal
Steamed Broccoli
per side · 3g protein · 6g carbs · 8g fat
100 kcal
Unsweetened Lemonade Tea (Regular)
per regular · 0g protein · 26g carbs · 0g fat
100 kcal
Garden Salad (Choose 2 Portion)
per Choose 2 portion · 9g protein · 8g carbs · 10g fat
150 kcal
Kids Garden Salad
per meal · 9g protein · 8g carbs · 10g fat
150 kcal
Sweet Tea (Regular)
per regular · 0g protein · 39g carbs · 0g fat
150 kcal
Cajun Red Beans and Rice
per side · 7g protein · 19g carbs · 7g fat
160 kcal
Pecanberry Salad (Choose 2 Portion)
per Choose 2 portion · 15g protein · 16g carbs · 7g fat
170 kcal
Sweetened Lemonade Tea (Regular)
per regular · 0g protein · 45g carbs · 0g fat
170 kcal
McAlister's Deli BBQ Spud Chips
per bag · 2g protein · 23g carbs · 11g fat
200 kcal
Lemonade (Regular)
per regular · 0g protein · 52g carbs · 0g fat
200 kcal
Chicken Tortilla (Cup)
per cup · 7g protein · 25g carbs · 9g fat
210 kcal
Savannah Chopped Salad (Choose 2 Portion)
per Choose 2 portion · 18g protein · 20g carbs · 8g fat
220 kcal
Craft Your Own Sandwich - Turkey (Choose 2 Portion)
per Choose 2 portion · 16g protein · 37g carbs · 3g fat
230 kcal
Veggie Chili (Cup)
per cup · 11g protein · 43g carbs · 3g fat
230 kcal
Mac & Cheese
per side · 8g protein · 20g carbs · 14g fat
230 kcal
McAlister's Chef Salad (Choose 2 Portion)
per Choose 2 portion · 20g protein · 10g carbs · 14g fat
240 kcal
Craft Your Own Sandwich - Grilled Chicken (Choose 2 Portion)
per Choose 2 portion · 19g protein · 36g carbs · 3g fat
240 kcal
Craft Your Own Sandwich - Ham (Choose 2 Portion)
per Choose 2 portion · 15g protein · 37g carbs · 5g fat
240 kcal
Grilled Chicken Salad (Choose 2 Portion)
per Choose 2 portion · 24g protein · 9g carbs · 14g fat
250 kcal
Craft Your Own Sandwich - Pastrami (Choose 2 Portion)
per Choose 2 portion · 18g protein · 37g carbs · 7g fat
270 kcal
Craft Your Own Sandwich - Roast Beef (Choose 2 Portion)
per Choose 2 portion · 18g protein · 37g carbs · 7g fat
270 kcal
Country Potato (Cup)
per cup · 9g protein · 35g carbs · 12g fat
270 kcal
Craft Your Own Sandwich - Corned Beef (Choose 2 Portion)
per Choose 2 portion · 18g protein · 37g carbs · 7g fat
280 kcal
Strawberry Lemonade (Regular)
per regular · 0g protein · 74g carbs · 0g fat
280 kcal
Craft Your Own Sandwich - Salami (Choose 2 Portion)
per Choose 2 portion · 12g protein · 36g carbs · 12g fat
290 kcal
Potato Salad
per side · 3g protein · 20g carbs · 22g fat
290 kcal
300 to 500 calories
Southwest Chicken & Avocado Salad (Choose 2 Portion)
per Choose 2 portion · 22g protein · 17g carbs · 16g fat
300 kcal
Grilled Chicken Sandwich (Choose 2 Portion)
per Choose 2 portion · 20g protein · 23g carbs · 14g fat
300 kcal
Traditional Chili (Cup)
per cup · 19g protein · 32g carbs · 12g fat
300 kcal
Broccoli Cheddar (Cup)
per cup · 11g protein · 23g carbs · 19g fat
300 kcal
Kids Uncrustable Sandwich
per meal · 9g protein · 32g carbs · 16g fat
300 kcal
Garden Salad (Whole)
per salad · 18g protein · 19g carbs · 19g fat
310 kcal
Veggie Chili (Bowl)
per bowl · 16g protein · 60g carbs · 4g fat
320 kcal
Turkey Ranch BLT (Choose 2 Portion)
per Choose 2 portion · 18g protein · 25g carbs · 19g fat
330 kcal
Ham & Cheese Melt (Choose 2 Portion)
per Choose 2 portion · 18g protein · 36g carbs · 14g fat
340 kcal
Kids Pretzel Dogs (5 pc)
per 5 pc · 11g protein · 35g carbs · 16g fat
340 kcal
The Veggie (Choose 2 Portion)
per Choose 2 portion · 8g protein · 40g carbs · 18g fat
340 kcal
Sugar Cookie
per cookie · 3g protein · 43g carbs · 17g fat
340 kcal
Memphian (Choose 2 Portion)
per Choose 2 portion · 24g protein · 31g carbs · 15g fat
350 kcal
Kids Turkey & Cheese Toastie
per meal · 21g protein · 52g carbs · 9g fat
350 kcal
Chicken Tortilla (Bowl)
per bowl · 11g protein · 44g carbs · 16g fat
350 kcal
Harvest Chicken Salad (Choose 2 Portion)
per Choose 2 portion · 11g protein · 26g carbs · 22g fat
350 kcal
Pecanberry Salad (Whole)
per salad · 30g protein · 33g carbs · 14g fat
360 kcal
Kids Mac & Cheese
per meal · 14g protein · 27g carbs · 23g fat
360 kcal
Classic Spud (Choose 2 Portion)
per Choose 2 portion · 9g protein · 66g carbs · 7g fat
360 kcal
Spicy BBQ Chicken Crunch Sandwich (Choose 2 Portion)
per Choose 2 portion · 24g protein · 48g carbs · 9g fat
370 kcal
Kids Ham & Cheese Toastie
per meal · 20g protein · 52g carbs · 10g fat
370 kcal
Four Cheese Melt (Choose 2 Portion)
per Choose 2 portion · 19g protein · 35g carbs · 17g fat
370 kcal
Chocolate Chip Cookie
per cookie · 4g protein · 53g carbs · 17g fat
370 kcal
Salted Caramel Cookie
per cookie · 4g protein · 52g carbs · 19g fat
380 kcal
Smoky Pepper Jack Turkey (Choose 2 Portion)
per Choose 2 portion · 23g protein · 39g carbs · 16g fat
390 kcal
Grilled Chicken Caesar Wrap (Choose 2 Portion)
per Choose 2 portion · 18g protein · 25g carbs · 24g fat
390 kcal
Kids Pizza
per meal · 13g protein · 49g carbs · 16g fat
390 kcal
Country Potato (Bowl)
per bowl · 12g protein · 47g carbs · 18g fat
390 kcal
The New Yorker (Choose 2 Portion)
per Choose 2 portion · 38g protein · 26g carbs · 16g fat
400 kcal
McAlister's Club Wrap (Choose 2 Portion)
per Choose 2 portion · 19g protein · 30g carbs · 23g fat
400 kcal
White Chocolate Macadamia Nut Cookie
per cookie · 5g protein · 47g carbs · 23g fat
400 kcal
Garden Salad with Harvest Chicken Salad (Choose 2 Portion)
per Choose 2 portion · 19g protein · 16g carbs · 30g fat
410 kcal
Kids Toasted Cheese Sandwich
per meal · 16g protein · 54g carbs · 17g fat
410 kcal
Traditional Chili (Bowl)
per bowl · 28g protein · 43g carbs · 18g fat
420 kcal
Spicy Turkey Melt (Choose 2 Portion)
per Choose 2 portion · 23g protein · 35g carbs · 21g fat
420 kcal
Broccoli Cheddar (Bowl)
per bowl · 16g protein · 30g carbs · 27g fat
420 kcal
French Dip (Choose 2 Portion)
per Choose 2 portion · 36g protein · 30g carbs · 18g fat
430 kcal
Grilled Chicken Club (Choose 2 Portion)
per Choose 2 portion · 20g protein · 45g carbs · 21g fat
430 kcal
Kids Classic Spud
per meal · 9g protein · 66g carbs · 15g fat
430 kcal
Brownie
per brownie · 4g protein · 61g carbs · 21g fat
430 kcal
Spicy Southwest Chicken (Choose 2 Portion)
per Choose 2 portion · 25g protein · 42g carbs · 20g fat
440 kcal
Cuban Sandwich (Choose 2 Portion)
per Choose 2 portion · 25g protein · 32g carbs · 22g fat
440 kcal
The Italian (Choose 2 Portion)
per Choose 2 portion · 24g protein · 33g carbs · 24g fat
440 kcal
BLT&A Sandwich (Choose 2 Portion)
per Choose 2 portion · 16g protein · 26g carbs · 31g fat
440 kcal
Savannah Chopped Salad (Whole)
per salad · 36g protein · 41g carbs · 16g fat
450 kcal
McAlister's Club (Choose 2 Portion)
per Choose 2 portion · 23g protein · 45g carbs · 22g fat
450 kcal
Craft Your Own Sandwich - Turkey (Whole)
per sandwich · 32g protein · 73g carbs · 5g fat
460 kcal
Reuben (Choose 2 Portion)
per Choose 2 portion · 29g protein · 32g carbs · 24g fat
460 kcal
Veggie Spud (Choose 2 Portion)
per Choose 2 portion · 14g protein · 74g carbs · 12g fat
460 kcal
Loaded Bacon Spud (Choose 2 Portion)
per Choose 2 portion · 17g protein · 66g carbs · 16g fat
470 kcal
McAlister's Chef Salad (Whole)
per salad · 40g protein · 21g carbs · 26g fat
480 kcal
Caesar Salad (Choose 2 Portion)
per Choose 2 portion · 12g protein · 9g carbs · 45g fat
480 kcal
Brookie
per brookie · 7g protein · 55g carbs · 28g fat
480 kcal
Grilled Chicken Salad (Whole)
per salad · 47g protein · 20g carbs · 26g fat
490 kcal
Craft Your Own Sandwich - Grilled Chicken (Whole)
per sandwich · 38g protein · 72g carbs · 6g fat
490 kcal
Craft Your Own Sandwich - Ham (Whole)
per sandwich · 30g protein · 73g carbs · 9g fat
490 kcal
Black Angus Club (Choose 2 Portion)
per Choose 2 portion · 25g protein · 44g carbs · 26g fat
490 kcal
Questions people ask
What is the lowest-calorie item at McAlister's?
Pickle Spear at 0 calories per side. The lightest item that's a full portion (150 calories or more) is Garden Salad (Choose 2 Portion) (150 calories, 9 g protein).
How many McAlister's items are under 500 calories?
91 of the 159 items McAlister's publishes nutrition for, and 34 are under 300.
What's the lowest-calorie McAlister's order with real protein?
McAlister's Chef Salad (Choose 2 Portion) (240 calories, 20 g protein) is the lightest item with at least 20 g of protein.
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