Quick Bites: McAlister’s Deli

McAlister’s Deli is up next for our continued Quick Bites series! This chain, found across the U.S., has a variety of menu options. But, don’t let the word ‘deli’ in the name trick you, as there are quite a few options on the menu that should be avoided! The ‘choose 2’ menu option is an easy way to have 2 smaller portions of items to make up a healthier meal. For instance, you could have a ‘choose 2 meal’ of the deli turkey sandwich and cup of Fire Roasted Vegetable soup for a meal under 300 calories and 1 gram saturated fat. But, as we have learned, it is important to review the nutritional facts of any dining establishment before eating there. In this case, it would be easy to pick a ‘choose 2 meal’ containing over 1,000 calories just by choosing the smaller portion of the muffuletta! I have broken down menu items to choose and those to avoid, but as always, there are menu items that may be acceptable that I have not discussed. For a breakdown of what nutrients we look at, take a look at our original Quick Bites post on Chick-fil-a.

www.mcalistersdeli.com

www.mcalistersdeli.com

Club Sandwiches:

Choose – Veggie Club (Choose 2 portion): 340 calories, 16 grams total fat, 4.5 grams saturated fat, 610 mg sodium, 37 grams carbohydrate, 4 grams fiber, 8 grams sugar, 12 grams protein

Choose– Cobb Club (Choose 2 portion): 350 calories, 16 grams total fat, 3.5 grams saturated fat, 1,240 mg sodium, 34 grams carbohydrate, 2 grams fiber, 2 grams sugar, 19 grams protein

Avoid – King Club (choose 2 portion/ normal portion): 510/1,020 calories, 24/48 grams total fat, 7/15 grams saturated fat, 1,630/3,270 mg sodium, 40/80 grams carbohydrate, 1/2 grams fiber, 8/16 grams sugar, 34/67 grams protein

Hot Sandwiches:

Choose – Turkey Melt (choose 2 portion): 300 calories, 11 grams total fat, 3.5 grams saturated fat, 1,180 mg sodium, 28 grams carbohydrates, 1 gram fiber, 2 grams sugar, 20 grams protein

Avoid– Muffuletta (choose 2 portion of one quarter/ normal one half size)- 980/ 1,960 calories, 52/104 grams total fat, 15/ 30 grams saturated, 2,680/ 5,370 mg sodium, 77/ 154 grams carbohydrate, 7/14 grams fiber, 5/10 grams sugar, 32/64 grams protein

Classic Sandwiches:

Choose– Tuna Salad Sandwich (choose 2 portion)- 250 calories, 11 grams fat, 5 grams saturated fat, 460 mg sodium, 25 grams carbohydrate, <1 gram fiber, 6 grams sugar, 14 grams protein.

Avoid– All sandwiches were fairly equal- none that were exceptionally healthy or not. I would avoid the Grilled Chicken Caesar Wrap if you are watching calories or sodium (410-810 calories, 990-1,960mg sodium) or the Grilled Chicken Sandwich if you are concerned with saturated fat content (10-21 grams).

Grilled Sandwiches:

Choose– Sweet Chipotle Chicken (choose 2 portion) – 330 calories, 9 grams total fat, 3.5 grams saturated fat, 740 mg sodium, 38 grams carbohydrate, 1 gram fiber, 8 grams sugar, 22 grams protein

Avoid – Four Cheese Griller (choose 2 portion/normal portion) – 450/900 calories, 26/52 grams total fat, 13/26 grams saturated fat, 1000/2010 mg sodium, 33/66 grams carbohydrate, 1/2 grams fiber, 2/3 gm sugar, 26/51 grams protein.

*Highest sodium: Normal portion of the Smoky Pepper Jack Turkey- 2,480mg sodium and the Ham and Cheese Toastie- 2,310 mg sodium

Deli Classics:

Choose– Deli Turkey (choose 2 portion)- 190 calories, 2.5 grams total fat, 0 grams saturated fat, 940 mg sodium, 27 grams carbohydrate, 1 gram fiber, 2 grams sugar, 14 grams protein

Choose – Deli Ham (choose 2 portion)- 220 calories, 4.5 grams total fat, 1 gram saturated, 840 mg sodium, 28 grams total carbohydrate, 1 gram fiber, 3 grams sugar, 31 grams protein

Sides:

Choose– Fruit – 70 calories, 0 grams fat, 0 grams saturated fat, 15 grams sodium, 16 grams carbohydrate, 1 gram fiber, 15 grams sugar, 0 grams protein

Choose – Baked Lay’s BBQ chips- 130 calories, 0 grams total fat, 0 grams saturated fat, 150 mg sodium, 26 grams carbohydrate, 2 grams fiber, 0 grams sugar, 2 grams protein

Avoid – Mac and Cheese – 220 calories, 12 grams total fat, 4 grams saturated fat, 530 mg sodium, 20 grams carbohydrate, 1 gram fiber, 5 grams sugar, 8 grams protein

*Did you know? The steamed veggies have more saturated fat (5 grams) than the mac and cheese (4 grams)!

Salads (without salad dressing):

Choose – Grilled Chicken Salad (choose 2 portion): 230 calories, 13 grams total fat, 6 grams saturated fat, 540 mg sodium, 9 grams carbohydrate, 2 grams fiber, 3 grams sugar, 21 grams protein

Choose – Savannah Chopped Salad (choose 2/normal portion): 210/440 calories, 9/18 grams saturated fat, 3/6 grams saturated fat (o grams trans fat), 410/820 mg sodium, 20/42 grams carbohydrates, 2/5 grams fiber, 15/31 grams sugar, 16/33 grams protein
*Reduce the portion of dried cranberries you use in this salad to reduce the sugar content!

Avoid– Taco Salad (choose 2/normal portion): 450/ 900 calories, 28/57 grams total fat, 11/21 grams saturated fat, 0.5/1 grams trans fat, 770/1,520 mg sodium, 33/69 grams carbohydrate, 6/14 grams fiber, 5/10 grams sugar, 16/34 grams protein

*Highest sodium content – Italian Chopped salad, normal portion: 2,430mg sodium.
*Did you know that the normal portion of 5 salads have trans fats?!

Salad dressing (a 6 Tbsp serving provided): *Reduce calories, fat and sugar by not using the entire portion served!

Choose Olive Oil and Balsamic Vinaigrette or Raspberry Pecan Fat-free dressing

Avoid: Caesar dressing

*Did you know that a portion served (6 Tbsp) of the Fat Free Chipotle Peach dressing has 36 grams sugar which is slightly less than a can of soda? Yikes!

Soups:

Choose – Fire Roasted Vegetable, cup- 60 calories, 0 grams fat, 0 grams saturated fat, 700 mg sodium, 11 grams carbohydrate, 2 grams fiber, 4 grams sugar, 4 grams protein

Choose – Veggie Chili, cup- 180 calories, 2 grams total fat, 0 grams saturated fat, 960 mg sodium, 33 grams carbohydrate, 9 grams fiber, 3 grams sugar, 9 grams protein

Avoid – Traditional chili, cup – 360 calories, 24 grams total fat, 9 grams saturated fat, 1 gram trans fat, 1,070 mg sodium, 17 grams carbohydrate, 5 grams fiber, 3 grams sugar, 20 grams protein

*Highest saturated fat – Broccoli cheddar, cup (10 grams), Highest sodium– Chicken Tortilla, cup (1,290 mg)

HBH quick bites template

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