Which Wich Nutrition & Macro Calculator
Pick a wich, choose your size, and add toppings to see calories, protein, carbs, and fat update in real time. Switch between Regular, Large, and Super using the tabs.
Cal
0
Protein
0g
Carbs
0g
Fat
0g
Build Your Regular (7")
Your Regular (7")
Macro Breakdown
0
Total Calories
Protein0g
Carbohydrates0g
Fat0g
Macro Ratio
Protein0% (0g)
Carbs0% (0g)
Fat0% (0g)
Ratio is estimated using 4/4/9 calories per gram (P/C/F).
Add items to build your order
Build Your Wich
French Dip
Calories: 400Protein: 26gCarbs: 62gFat: 5g
Phillywich
Calories: 530Protein: 33gCarbs: 61gFat: 16g
Reuben
Calories: 630Protein: 35gCarbs: 65gFat: 24g
Roast Beef
Calories: 390Protein: 26gCarbs: 60gFat: 5g
Steak
Calories: 440Protein: 29gCarbs: 58gFat: 9g
Bacon & Egg
Calories: 520Protein: 31gCarbs: 58gFat: 22g
Egg & Cheese
Calories: 490Protein: 26gCarbs: 58gFat: 19g
Ham & Egg
Calories: 440Protein: 26gCarbs: 59gFat: 12g
Steak & Egg
Calories: 460Protein: 29gCarbs: 59gFat: 13g
Veggie & Egg
Calories: 380Protein: 19gCarbs: 57gFat: 10g
Buffalo Chicken
Calories: 530Protein: 42gCarbs: 57gFat: 14g
Chicken Parm
Calories: 520Protein: 42gCarbs: 60gFat: 11g
Chicken Pesto
Calories: 480Protein: 37gCarbs: 57gFat: 11g
Chicken Salad
Calories: 620Protein: 32gCarbs: 56gFat: 28g
Chicken Sandwich
Calories: 420Protein: 36gCarbs: 57gFat: 6g
Chzbrgrwich
Calories: 780Protein: 36gCarbs: 68gFat: 40g
Egg Salad
Calories: 1260Protein: 27gCarbs: 57gFat: 100g
Elviswich
Calories: 910Protein: 35gCarbs: 105gFat: 43g
Gyrowich
Calories: 660Protein: 23gCarbs: 67gFat: 32g
PB&Jwich
Calories: 760Protein: 21gCarbs: 102gFat: 31g
BBQ Pork
Calories: 550Protein: 32gCarbs: 72gFat: 14g
BLT
Calories: 710Protein: 45gCarbs: 59gFat: 39g
Bac-Hammon
Calories: 530Protein: 35gCarbs: 59gFat: 19g
Cuban
Calories: 490Protein: 35gCarbs: 60gFat: 12g
Ham
Calories: 390Protein: 23gCarbs: 58gFat: 7g
Grinder
Calories: 600Protein: 24gCarbs: 57gFat: 30g
Italian Beef
Calories: 670Protein: 36gCarbs: 61gFat: 31g
Meatball
Calories: 710Protein: 30gCarbs: 72gFat: 35g
Muffuletta
Calories: 790Protein: 33gCarbs: 60gFat: 46g
Pizzawich
Calories: 660Protein: 25gCarbs: 59gFat: 35g
Cali Roll
Calories: 500Protein: 12gCarbs: 66gFat: 21g
Krab Salad
Calories: 590Protein: 14gCarbs: 69gFat: 28g
Land & Sea
Calories: 520Protein: 22gCarbs: 64gFat: 19g
Tuna Melt
Calories: 690Protein: 35gCarbs: 56gFat: 36g
Tuna Salad
Calories: 580Protein: 28gCarbs: 55gFat: 27g
Thank You Turkey
Calories: 690Protein: 32gCarbs: 119gFat: 9g
Turkey Bacon Ranch
Calories: 610Protein: 38gCarbs: 59gFat: 26g
Turkey Club
Calories: 520Protein: 37gCarbs: 58gFat: 17g
Turkey
Calories: 370Protein: 26gCarbs: 57gFat: 4g
Turkey Vibewich
Calories: 470Protein: 27gCarbs: 64gFat: 11g
Black Bean Patty
Calories: 450Protein: 17gCarbs: 79gFat: 8g
Caprese
Calories: 510Protein: 22gCarbs: 62gFat: 19g
Hummus
Calories: 420Protein: 15gCarbs: 69gFat: 12g
Triple Cheese Please
Calories: 610Protein: 30gCarbs: 58gFat: 30g
Tomato & Avocado
Calories: 420Protein: 11gCarbs: 65gFat: 13g
Wicked
Calories: 580Protein: 37gCarbs: 59gFat: 24g
Which Wich Macro Calculator FAQ
It depends on the wich and size. A Regular Turkey is just 370 calories — one of the lowest on the menu. A Regular Chzbrgrwich is 780. The Super (14-inch) sizes typically run 800–1,500 calories before extras, and a Super Egg Salad tops the chart at 2,520 calories. Use the size tabs above to switch between Regular, Large, and Super.
The Super BLT leads the menu at 91g of protein for 1,430 calories. For better calorie-to-protein ratio, a Regular Buffalo Chicken or Chicken Parm hits 42g of protein at just 520–530 calories. A Super Chicken Sandwich gives you 72g of protein at 850 calories — one of the best protein-to-calorie picks on the menu.
Three big levers: pick a Regular size instead of a Large or Super (cuts roughly 200–500 calories), swap to a Bowlwich or Lettucewich to remove the bread (saves 240–560 calories depending on size), and skip mayo (90–180 calories per portion). The Wicked, Turkey, Buffalo Chicken, and Chicken Sandwich wiches are the lightest meat-based picks at any size.
Both remove the bread and slash carbs. A Bowlwich serves your ingredients in a paper-lined bowl — same wich contents, no bread or lettuce wrap. A Lettucewich wraps your fillings in lettuce leaves instead. Macros are nearly identical: ~15 calories vs ~10 for the bowl. Both options shave 240–560 calories off any wich depending on size, and drop carbs to near zero before toppings.
Any wich ordered as a Bowlwich is the lowest-carb path. A Regular Turkey Bowlwich drops to about 4g of carbs (down from 57g on white bread) with 26g of protein. The Wicked is another strong pick — it's loaded with five meats and no bread is the default. Skip the BBQ, jelly, honey, and 1000 Island sauces, which are the highest-carb toppings.
Values come directly from the Which Wich 2024 nutritional guide. The BYO wich totals assume white bread (Which Wich's default). Topping macros are size-matched to your selected wich. Real-world portions vary slightly by location and assembly, but the totals match the published reference within ~5%.
Yes — they're all 600–1,000 calories. Vanilla is the lightest at 660 cal. The Courtney's Cookies shake tops the menu at 990 cal with 50g of fat. If you're tracking macros, treat a shake as roughly a second meal — they're calorie-dense.
Several. A Regular Turkey is 4g of fat. Regular Roast Beef and Regular French Dip are both 5g. Regular Ham is 7g. Regular Chicken Sandwich is 6g. Pair any of these with mustard, sriracha, BBQ, or buffalo sauce instead of mayo to keep fat under 10g for the whole meal.
.jpg){kind=logo}