The Healthiest Options at McAlister's Deli, Ranked (2026)

Eating healthy at McAlister's Deli doesn't have to be complicated. With a variety of salads, sandwiches, and soups, you can find nutritious options that satisfy your cravings. Whether you're looking for a light meal or something more filling, McAlister's offers choices that cater to your dietary needs.

The Healthiest Options at McAlister's Deli, Ranked by Protein Efficiency

To help you choose wisely, we ranked the healthiest options based on protein-per-calorie efficiency. This metric highlights meals that deliver high protein without excessive calories.

Rank	Menu Item	Calories	Protein	Protein/100cal
1	Grilled Chicken Salad	490 kcal	50 g	10.2 g
2	Grilled Chicken Salad, Choose 2	250 kcal	25 g	10 g
3	The New Yorker, Choose 2	410 kcal	36 g	8.8 g
4	Savannah Chopped Salad, Choose 2	230 kcal	20 g	8.7 g
5	Grilled Chicken Sandwich, Craft Your Own Sandwiches, Choose 2	250 kcal	21 g	8.4 g
6	Southwest Cobb Salad	570 kcal	48 g	8.4 g
7	McAlisters Chef Salad, Choose 2	240 kcal	20 g	8.3 g
8	Savannah Chopped Salad	480 kcal	40 g	8.3 g
9	McAlisters Chef Salad	480 kcal	39 g	8.1 g
10	Grilled Chicken Sandwich, Craft Your Own Sandwiches	510 kcal	41 g	8 g
11	Southwest Cobb Salad, Choose 2	300 kcal	24 g	8 g
12	Garden Salad w/ Tuna Salad, Choose 2	310 kcal	23 g	7.4 g
13	Garden Salad w/ Tuna Salad	630 kcal	46 g	7.3 g
14	1% Milk	110 kcal	8 g	7.3 g
15	Roast Beef Sandwich, Choose 2	250 kcal	18 g	7.2 g

The top pick, the Grilled Chicken Salad, stands out with an impressive 10.2 grams of protein for every 100 calories. This ranking allows you to identify meals that provide the most nutritional value for your calorie intake.

Best Filling Meals Under 500 Calories at McAlister's Deli

For those seeking filling meals under 500 calories, options like the Grilled Chicken Salad and the Choose 2 selections are ideal. They offer substantial protein while keeping calories in check.

Menu Item	Calories	Protein	Protein/100cal
Grilled Chicken Salad	490 kcal	50 g	10.2 g
Savannah Chopped Salad	480 kcal	40 g	8.3 g
McAlisters Chef Salad	480 kcal	39 g	8.1 g
The New Yorker, Choose 2	410 kcal	36 g	8.8 g
Southwest Chili, Bowl, Limited Time	490 kcal	32 g	6.5 g
Turkey Sandwich	460 kcal	30 g	6.5 g
Grilled Chicken Spud, Choose 2	460 kcal	30 g	6.5 g
Black Angus Roast Beef Spud, Choose 2	470 kcal	27 g	5.7 g
Spicy Southwest Chicken Sandwich, Choose 2	440 kcal	27 g	6.1 g
Grilled Chicken Salad, Choose 2	250 kcal	25 g	10 g
Grilled Chicken Club, Choose 2	410 kcal	25 g	6.1 g
Memphian, Choose 2	350 kcal	25 g	7.1 g

These meals not only provide energy but also help you stay satisfied longer. Combining taste with nutrition, they make healthy eating enjoyable.

Lightest Picks Under 250 Calories

Menu Item	Calories	Protein
Fire Roasted Vegetable Soup, Bowl	90 kcal	6 g
1% Milk	110 kcal	8 g
Side Salad	150 kcal	9 g
Garden Salad, Choose 2	150 kcal	9 g
Chicken Tortilla Soup, Cup	160 kcal	7 g
Chicken & Dumplings Soup, Cup	170 kcal	11 g
Garden Salad, Kids	180 kcal	6 g
Chicken & Sausage Gumbo Soup, Cup	180 kcal	8 g
Veggie Chili, Cup	180 kcal	9 g
Tomato Bisque, Cup	200 kcal	5 g
Mac & Cheese	220 kcal	8 g
Turkey Sandwich, Choose 2	230 kcal	15 g

If you're looking for lighter picks, the Grilled Chicken Salad, Choose 2, at just 250 calories offers 25g of protein. It's a perfect option for a quick, low-calorie meal.

McAlister's Deli vs. Other Chains: Healthiest Pick

When comparing McAlister's Deli to other fast-food chains,

Chain	Best Protein-Per-Calorie Pick	Calories	Protein	Per 100cal
McAlister's Deli	Grilled Chicken Salad	490 kcal	50 g	10.2 g
McDonald's	Artisan Grilled Chicken Sandwich	380 kcal	37 g	9.7 g
Wendy's	Grilled Chicken Sandwich	360 kcal	35 g	9.7 g
Chick-fil-A	6 Grilled Nuggets Kids Meal	110 kcal	13 g	11.8 g

you'll find that McAlister's prioritizes protein-rich options without overwhelming calories. This focus on healthy choices sets them apart, making it easier to maintain a balanced diet while enjoying delicious meals.

How to Track McAlister's Deli in Nutrola

Eating well at McAlister's Deli comes down to picking high-protein, moderate-calorie items and actually logging them. "A grilled something and a side" can hide 200 to 400 calories you did not plan for. Nutrola's verified restaurant database includes McAlister's Deli with accurate calories and macros, so you are not relying on crowd-sourced numbers that can be off by 10 to 20 percent. Log your order before you eat to see exactly how it fits your day. The app uses AI photo recognition and voice logging, tracks 100+ nutrients, covers 100+ chains, and works in 15 languages with a 4.9 rating. After a free trial it is just 2.50 euros per month with no ads.

McAlister's Deli Healthy Order Quick Reference

Goal	Best Order	Calories	Protein
Best protein efficiency	Grilled Chicken Salad	490 kcal	50 g
Best filling meal under 500 cal	Grilled Chicken Salad	490 kcal	50 g
Lightest option	Fire Roasted Vegetable Soup, Bowl	90 kcal	6 g

How We Define "Healthiest"

This ranking defines "healthiest" as the best protein-per-calorie efficiency among substantial menu items (60 calories or more), using verified calorie and macro data. Protein density and calorie control are the two levers most useful for satiety and weight management. It does not score sodium, fiber, or additives, which are not part of this dataset, so pair it with your own dietary priorities.

The Bottom Line

In summary, McAlister's Deli offers a range of healthy options that excel in protein efficiency. The Grilled Chicken Salad is a standout choice for those looking to maximize their protein intake while keeping calories moderate. With various salads and sandwiches, there is something for everyone. Try McAlister's today and consider a Nutrola free-trial to further enhance your healthy eating journey.