Nutrition Breakdown
3 Square Calories — Lowest to Highest
Browse calorie values for 3 Square menu items, with official nutrition where available and estimated calories for uncovered items. Updated July 2026.
Coverage
100%
Average Calories
198 kcal
Lowest Item
1 kcal
Highest Item
643 kcal
Lowest Calorie Items at 3 Square
Use this ranking to find lighter menu options quickly
| # | Item | Category | Source | Calories |
|---|---|---|---|---|
| 1 | Flavored Coffees | coffee, tea and beverages | USDA | 1 kcal |
| 2 | Snapple | homemade hot chocolate | USDA | 2 kcal |
| 3 | Espresso | coffee, tea and beverages | USDA | 9 kcal |
| 4 | Bottled Still Water | homemade hot chocolate | Estimated | 10 kcal |
| 5 | Vitamin Water | homemade hot chocolate | USDA | 22 kcal |
| 6 | Create Your Own Salad | create your own salad | USDA | 24 kcal |
| 7 | Breast of Chicken, Portabella Mushroom, Scallions, Parmesan | 3 square paninis (hot pressed sandwich) | USDA | 32 kcal |
| 8 | Homemade Cookies | desserts | USDA | 34 kcal |
| 9 | Tea | coffee, tea and beverages | USDA | 34 kcal |
| 10 | V8 100% and Splash | homemade hot chocolate | USDA | 37 kcal |
| 11 | Cafe Latte | coffee, tea and beverages | USDA | 42 kcal |
| 12 | Fresh Fruit Juices | homemade hot chocolate | USDA | 59 kcal |
| 13 | Naked Juice | homemade hot chocolate | USDA | 71 kcal |
| 14 | Homemade Hot Chocolate | homemade hot chocolate | USDA | 77 kcal |
| 15 | Cafe Au Lait | coffee, tea and beverages | USDA | 100 kcal |
| 16 | Smoked Salmon, Creamed Horseradish, Cucumber, Scallions on rye | 3 square sandwiches | USDA | 117 kcal |
| 17 | Curried Chicken, Raisins, Coconut, Cilantro, in a Wrap | 3 square sandwiches | USDA | 124 kcal |
| 18 | Roast Beef, Red Onions, Tomato, ? dressing, Thailand Pride Horseradish, Mixed Leaves on French Baguette | 3 square sandwiches | USDA | 138 kcal |
| 19 | Grilled Eggplant, Basil, Mozzarella, Cherry Tomato | 3 square paninis (hot pressed sandwich) | USDA | 139 kcal |
| 20 | Prosciutto de Parma, Mozzarella, Tomato, Basil, Arugula on a French Baguette | 3 square sandwiches | USDA | 139 kcal |
| 21 | Black Forest Ham, Gruyere, Caramelized Onions, Artichoke Hearts | 3 square paninis (hot pressed sandwich) | USDA | 151 kcal |
| 22 | Caesar Pita, Grilled Chicken, Romaine, Parmesan, Caesar Dressing | 3 square sandwiches | USDA | 151 kcal |
| 23 | Soba Noodles | soba noodles | USDA | 173 kcal |
| 24 | Chicken Tarragon, avocado, Scallions, Romaine in a Wrap | 3 square sandwiches | USDA | 185 kcal |
| 25 | White Tuna Salad, Scallions, Sun Dried Tomato, Romaine on Whole Wheat | 3 square sandwiches | USDA | 217 kcal |
| 26 | 3 Square club. Multi-Grain Toasts, Grilled, Chicken Avocado, Tomato, Romaine, Egg, Smoked Bacon, Mayonnaise | 3 square sandwiches | USDA | 220 kcal |
| 27 | Grilled Salmon, Tomato, Cucumber, Arugula, Mayonnaise, on Rustic Ciabatta | 3 square sandwiches | USDA | 220 kcal |
| 28 | Smoked Turkey, Sundried Tomato, Arugula, Olive Oil on a Pumpernickel Bread | 3 square sandwiches | USDA | 225 kcal |
| 29 | Free Range Egg and Chive Salad, Tomato, Romaine, Mayonnaise on Whole Wheat | 3 square sandwiches | USDA | 257 kcal |
| 30 | Flavored Tea | coffee, tea and beverages | USDA | 338 kcal |
Highest Calorie Items
Top calorie-dense picks based on current nutrition data
Just Vegetable, Arugula, Artichokes, Onions, Avocado, Peppers, Asparagus, Mayo, on Focaccia
Chai Tea
Cappuccino
Roast Beef, Tomatoes, Sliced Onions, Cheddar Cheese
Brownies and Bars
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How Estimated Calories Are Calculated
When official nutrition is unavailable, calorie values are estimated using menu-item keywords and then adjusted by portion size. These values are directional for comparison, not medical nutrition advice.
- Base estimate: item-name tokens (for example burger, fries, salad, pizza, shake) map to baseline calorie ranges.
- Portion weighting: ounce and gram values adjust the estimate (about 8 oz = 1.0x, about 230 g = 1.0x), then the value is capped within a safe range.
- Size modifiers: small/kids items apply a lower multiplier, while large/xl/family/double items apply a higher multiplier.
- Final output: estimates are rounded to whole calories and shown as Estimated in the source column.
3 Square Calories — Frequently Asked Questions
Questions about calorie values, estimates, and nutrition coverage.
How many 3 Square items have calorie data?
What is the lowest-calorie item at 3 Square?
Are 3 Square calorie values official or estimated?
Where can I compare calories and prices together?
How to Use This Calories Page
Use this page to compare low-calorie and high-calorie items quickly before ordering. Official values are used where available, and estimated values fill the coverage gap for broad menu discovery.
Estimated values are directional and may vary by location, preparation style, and serving size. For strict dietary planning, cross-check with the official restaurant nutrition statement when available.