Nutrition Breakdown

Mama Says Calories — Lowest to Highest

Browse calorie values for Mama Says menu items, with official nutrition where available and estimated calories for uncovered items. Updated August 2026.

Coverage

100%

Average Calories

335 kcal

Lowest Item

33 kcal

Highest Item

900 kcal

34 / 34 items resolved USDA database: 20 Estimated: 14

Lowest Calorie Items at Mama Says

Use this ranking to find lighter menu options quickly

Full menu →
# Item Category Source Calories
1 Capers choose your veggies USDA 33 kcal
2 Carrot choose your veggies USDA 44 kcal
3 Edamame choose a side USDA 44 kcal
4 Mama’s Zuppa Di Carrot choose a side USDA 44 kcal
5 Mushroom choose your veggies USDA 80 kcal
6 Cottage Cheese choose your veggies USDA 105 kcal
7 Lentil Beans choose your veggies USDA 125 kcal
8 Olives choose your veggies USDA 133 kcal
9 Miso Dressing choose a dressing USDA 200 kcal
10 French choose a dressing USDA 277 kcal
11 Zuppa Di Ceci choose a side USDA 313 kcal
12 Yuzu Dressing choose a dressing USDA 333 kcal
13 Carrot Garlic Bread choose a side USDA 350 kcal
14 Black Sesame choose a dressing USDA 356 kcal
15 Mama Says Original choose a dressing USDA 385 kcal
16 Bruschetta choose a style Estimated 390 kcal
17 Insalata Bowl choose a style Estimated 390 kcal
18 Mortadella choose your protein Estimated 390 kcal
19 Prosciutto Americano choose your protein Estimated 390 kcal
20 Prosciutto Italiano choose your protein Estimated 390 kcal
21 Red Onion choose your veggies Estimated 390 kcal
22 Romaine Lettuce choose your veggies Estimated 390 kcal
23 Salmon choose your protein Estimated 390 kcal
24 Tomato choose your veggies Estimated 390 kcal
25 Tuna choose your protein Estimated 390 kcal
26 Veggie Only choose your protein Estimated 390 kcal
27 Wrap choose a style Estimated 410 kcal
28 Parmesan Cheese choose your veggies USDA 429 kcal
29 Chicken Breast choose your protein Estimated 430 kcal
30 Garlic Rosemary Chicken Breast choose your protein Estimated 430 kcal
Nutrition sync is temporarily paused Missing official items: 14

Highest Calorie Items

Top calorie-dense picks based on current nutrition data

Balsamic & Olive Oil

choose a dressing 900 kcal

Genovese

choose a dressing 625 kcal

Corn

choose your veggies 545 kcal

Caesar

choose a dressing 500 kcal

Chicken Breast

choose your protein 430 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.

Mama Says Calories — Frequently Asked Questions

Questions about calorie values, estimates, and nutrition coverage.

How many Mama Says items have calorie data?
Mama Says currently has calorie values for 34 of 34 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 Mama Says?
The lightest item currently tracked is Capers at approximately 33 kcal. Use the ranked table to find other low-calorie meal choices.

Are Mama Says calorie values official or estimated?
This page uses a hybrid model: 20 items use USDA database estimates, while 14 items are algorithmic estimates. Both are directional for comparison, not medical guidance.

Where can I compare calories and prices together?
Use the Mama Says 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.