Nutrition Breakdown
Cook's & Company Calories — Lowest to Highest
Browse calorie values for Cook's & Company menu items, with official nutrition where available and estimated calories for uncovered items. Updated July 2026.
Coverage
100%
Average Calories
223 kcal
Lowest Item
1 kcal
Highest Item
444 kcal
Lowest Calorie Items at Cook's & Company
Use this ranking to find lighter menu options quickly
| # | Item | Category | Source | Calories |
|---|---|---|---|---|
| 1 | Coffee | beverages | USDA | 1 kcal |
| 2 | Espresso | beverages | USDA | 9 kcal |
| 3 | Green Salad | sandwiches | USDA | 21 kcal |
| 4 | Ruben | sandwiches | USDA | 33 kcal |
| 5 | Tea | beverages | USDA | 34 kcal |
| 6 | Latte | beverages | USDA | 43 kcal |
| 7 | Chai | beverages | USDA | 46 kcal |
| 8 | Smoked Ham | sandwiches | USDA | 89 kcal |
| 9 | Pastrami | sandwiches | USDA | 107 kcal |
| 10 | Turkey Breast | sandwiches | USDA | 123 kcal |
| 11 | Roast Beef | sandwiches | USDA | 125 kcal |
| 12 | Americano | beverages | USDA | 176 kcal |
| 13 | Albacore Tuna Salad | sandwiches | USDA | 187 kcal |
| 14 | Green Salad | sandwiches | USDA | 197 kcal |
| 15 | Bagels | sandwiches | USDA | 264 kcal |
| 16 | Bagels | sandwiches | USDA | 264 kcal |
| 17 | Bagels | sandwiches | USDA | 278 kcal |
| 18 | Egg Salad | sandwiches | USDA | 280 kcal |
| 19 | BLT | sandwiches | USDA | 312 kcal |
| 20 | Chicken Salad | sandwiches | USDA | 319 kcal |
| 21 | Au Lait | beverages | USDA | 343 kcal |
| 22 | Grilled Cheese | sandwiches | USDA | 343 kcal |
| 23 | BELT | sandwiches | USDA | 367 kcal |
| 24 | Hot Chocolate | beverages | USDA | 381 kcal |
| 25 | BLTA | sandwiches | Estimated | 390 kcal |
| 26 | Avocado & Jack | sandwiches | USDA | 427 kcal |
| 27 | Italian Salami | sandwiches | USDA | 429 kcal |
| 28 | Mocha | beverages | USDA | 435 kcal |
| 29 | Cappuccino | beverages | USDA | 444 kcal |
Highest Calorie Items
Top calorie-dense picks based on current nutrition data
Cappuccino
Mocha
Italian Salami
Avocado & Jack
BLTA
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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.
Cook's & Company Calories — Frequently Asked Questions
Questions about calorie values, estimates, and nutrition coverage.
How many Cook's & Company items have calorie data?
What is the lowest-calorie item at Cook's & Company?
Are Cook's & Company 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.