Nutrition Breakdown
Continental Calories — Lowest to Highest
Browse calorie values for Continental menu items, with official nutrition where available and estimated calories for uncovered items. Updated July 2026.
Coverage
100%
Average Calories
270 kcal
Lowest Item
1 kcal
Highest Item
620 kcal
Lowest Calorie Items at Continental
Use this ranking to find lighter menu options quickly
| # | Item | Category | Source | Calories |
|---|---|---|---|---|
| 1 | Coffee | breakfast | USDA | 1 kcal |
| 2 | Steak & Cheese | hot sandwiches | Estimated | 10 kcal |
| 3 | Greek Salad | salads | USDA | 66 kcal |
| 4 | Tomato | extra | USDA | 71 kcal |
| 5 | Garden Salad | salads | USDA | 89 kcal |
| 6 | Pastrami | cold sandwiches | USDA | 107 kcal |
| 7 | Virginia Ham | cold sandwiches | USDA | 111 kcal |
| 8 | Virginia Ham | cold cuts | USDA | 111 kcal |
| 9 | Ham | cold cuts | USDA | 117 kcal |
| 10 | Spice Ham | cold sandwiches | USDA | 117 kcal |
| 11 | Spice Ham | cold cuts | USDA | 117 kcal |
| 12 | Turkey Breast | cold sandwiches | USDA | 123 kcal |
| 13 | Turkey Breast | cold cuts | USDA | 123 kcal |
| 14 | Chef Salad | salads | USDA | 132 kcal |
| 15 | Potato, Macaroni, Cole Slaw | salads | USDA | 136 kcal |
| 16 | B.B.Q. Chicken | cold cuts | USDA | 139 kcal |
| 17 | Pastrami | cold cuts | USDA | 143 kcal |
| 18 | Roast Beef | cold sandwiches | USDA | 143 kcal |
| 19 | Roast Beef | cold cuts | USDA | 143 kcal |
| 20 | Potato Knish | side orders | USDA | 170 kcal |
| 21 | BBQ Chicken Breast | cold sandwiches | USDA | 175 kcal |
| 22 | French Fries | side orders | USDA | 179 kcal |
| 23 | Gyro | hot sandwiches | USDA | 184 kcal |
| 24 | Ham & Cheese | cold sandwiches | USDA | 203 kcal |
| 25 | Sausalito Turkey | cold sandwiches | USDA | 209 kcal |
| 26 | Sausalito Turkey | cold cuts | USDA | 209 kcal |
| 27 | Tuna Salad | salads | USDA | 210 kcal |
| 28 | Soup Of The Day | burgers | Estimated | 220 kcal |
| 29 | Grilled Chicken | hot sandwiches | USDA | 225 kcal |
| 30 | Chicken Sandwich | hot sandwiches | USDA | 228 kcal |
Highest Calorie Items
Top calorie-dense picks based on current nutrition data
Cheese Burger
Cheese Burger
Double Cheese Burger
Double Cheese Burgers
Hamburger
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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.
Continental Calories — Frequently Asked Questions
Questions about calorie values, estimates, and nutrition coverage.
How many Continental items have calorie data?
What is the lowest-calorie item at Continental?
Are Continental 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.