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Nutrition Breakdown

Assemble Calories — Lowest to Highest

Browse calorie values for Assemble menu items, with official nutrition where available and estimated calories for uncovered items. Updated September 2026.

Coverage

100%

Average Calories

282 kcal

Lowest Item

9 kcal

Highest Item

470 kcal

60 / 60 items resolved USDA database: 18 Estimated: 42

Lowest Calorie Items at Assemble

Use this ranking to find lighter menu options quickly

Full menu →
# Item Category Source Calories
1 Coffee - Espresso hot beverage USDA 9 kcal
2 Coffee - Mr. Espresso hot beverage USDA 9 kcal
3 1 Lb. Steamed Mussels starters Estimated 10 kcal
4 One Pound Steamed Mussels bar menu Estimated 10 kcal
5 Tea hot beverage Estimated 10 kcal
6 Coffee - Cappuccino hot beverage USDA 27 kcal
7 Saratoga Sparkling Water 1 Liter non-alcoholic USDA 34 kcal
8 Coffee - Latte hot beverage USDA 43 kcal
9 Hank’s Black Cherry Soda non-alcoholic USDA 51 kcal
10 Hank’s Vanilla Cream Soda non-alcoholic USDA 51 kcal
11 Saratoga Sparkling Water non-alcoholic USDA 75 kcal
12 Chocolate Walnut Torte desserts USDA 101 kcal
13 Seasonal Fruit Crisp desserts Estimated 140 kcal
14 Caesar Salad soup & salad Estimated 180 kcal
15 Cobb Salad soup & salad Estimated 180 kcal
16 Spring Mixed Garden Green Salad soup & salad Estimated 180 kcal
17 Hot Chocolate - Salted Caramel hot beverage USDA 188 kcal
18 Chicken Pot Pie with Cheddar Cheese Crust house specialties USDA 192 kcal
19 Hot Chocolate - Classic hot beverage USDA 212 kcal
20 Almare’s Gelato (3 oz.) desserts USDA 215 kcal
21 Spicy Mushroom Pot Pie house specialties USDA 215 kcal
22 Black Eye Pea and Chorizo Soup soup & salad Estimated 220 kcal
23 Mexican Coke non-alcoholic USDA 249 kcal
24 Spiced Boiled Peanuts starters Estimated 260 kcal
25 Spiced Boiled Peanuts bar menu Estimated 260 kcal
26 Wedge Of Iceberg with Green Goddess soup & salad Estimated 260 kcal
27 Strawberry Shortcake desserts USDA 278 kcal
28 Chinese Chicken Salad soup & salad Estimated 305 kcal
29 Mocha Chocolate Layer Cake desserts USDA 345 kcal
30 Coconut Layer Cake desserts USDA 356 kcal
Nutrition sync is temporarily paused Missing official items: 42

Highest Calorie Items

Top calorie-dense picks based on current nutrition data

Blackened Catfish Sandwich

sandwiches 470 kcal

Grilled Beef Tri Tip Sandwich

sandwiches 470 kcal

Grilled Eggplant, Roasted Peppers and Mint Pesto Sandwich

sandwiches 470 kcal

Midnight Cuban Sandwich

sandwiches 470 kcal

Oyster Po’boy Sandwich

sandwiches 470 kcal

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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.

Assemble Calories — Frequently Asked Questions

Questions about calorie values, estimates, and nutrition coverage.

How many Assemble items have calorie data?
Assemble currently has calorie values for 60 of 60 menu items (100% coverage). We first use official nutrition sources when available, then apply estimation fallback for unresolved items.

What is the lowest-calorie item at Assemble?
The lightest item currently tracked is Coffee - Espresso at approximately 9 kcal. Use the ranked table to find other low-calorie meal choices.

Are Assemble calorie values official or estimated?
This page uses a hybrid model: 18 items use USDA database estimates, while 42 items are algorithmic estimates. Both are directional for comparison, not medical guidance.

Where can I compare calories and prices together?
Use the Assemble full menu prices page for price-focused browsing and the cheapest menu items page for budget picks. This calories page is built for nutrition-first filtering.

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.