Mellow Mushroom Nutrition Calculator

By the regular cuts, a Medium slice of Veg Out (300 cal) or Cheese (310 cal) is the lightest. If you eat gluten free, the Cheese GF slice is just 210 cal / 9g protein — the single lowest-calorie slice on the menu. Remember the source's cut sizes: a Small is 1 of 4 slices (a bigger wedge) while a Medium is 1 of 8, so a Medium slice is actually smaller than a Small.

A Large slice of Buffalo Chicken leads at 30g protein (590 cal) — about 19.7 cal per gram of protein. Mighty Meaty Large (28g / 530 cal) and House Special Large (27g / 510 cal) are close behind and slightly more calorie-efficient. Among lighter cuts, a Medium Buffalo Chicken is 23g protein for 420 cal.

Yes — naked wings are the most protein-dense thing here. Five traditional (bone-in) wings are 500 cal / 46g protein with only 140mg sodium before sauce, and 10 wings hit 91g protein. Five boneless are lighter at 330 cal / 22g protein but carry 1,230mg sodium (they're breaded). The catch is the sauce: Mellow publishes it separately, and dry rubs like Lemon Pepper add 1,730mg sodium per 5 wings with barely any calories, while BBQ and Thai add 60–100 cal of sugar per 5.

Skipping catering trays, the Steak & Cheese Hoagie (Whole) tops the list at 1,860 cal, then Mel's All American Smashburger (1,660), the Whole Pepperoni Mellow Rollz (1,760), and the Steak & Cheese Calzone (1,820). Calzones are deceptively big — the Build Your Own is 1,530 cal / 69g protein and the Steak & Cheese is 1,820 cal / 92g protein.

Sodium runs high across the board. A Whole Pepperoni Mellow Rollz is 4,010mg and the Whole Meatball Hoagie is 3,320mg. The dry-rub wing seasonings are the sneakiest — Lemon Pepper Dry Rub adds 3,460mg on 15 wings with zero calories. Even a single Large Mighty Meaty slice is 1,370mg. If you're watching sodium, a Large Kosmic Karma (1,070mg) or a plain Cheese slice is a better bet.

Six pies offer a Gluten Free slice: Cheese, Great White, House Special, Kosmic Karma, Mighty Meaty, and Veg Out (210–290 cal each). For vegetarian, Veg Out, Cheese, Great White, Holy Shiitake, and Kosmic Karma are meat-free — Veg Out is the leanest at 300 cal for a Medium slice. Note the GF crust itself is 110 cal, so a GF slice runs lighter than the same pie's regular cut.

Asian Crunch is the lightest complete salad at 280 cal / 6g protein, and it already includes its dressing in that number. The Mellow Cobb has the most protein at 17g (410 cal). The House and Caesar Supreme salads are listed undressed — add a dressing separately, and it matters: Caesar is 470 cal and Bleu Cheese 400 cal, while Balsamic Vinaigrette (280 cal) or a lighter drizzle keeps the total down.

Both are large. The California Club hoagie is the standout ratio at 640 cal / 38g protein — the leanest way to get real protein off this menu. A Whole Chicken & Cheese Hoagie is 1,520 cal / 85g protein if you want maximum protein. Calzones beat them on protein density but not calories: the Steak & Cheese Calzone is 92g protein at 1,820 cal. For half the appetite, most hoagies come in a Half size at roughly half the numbers.