Mason and Mug Calories & Nutrition Values — Lowest to Highest (July 2026)

Q: How many Mason and Mug items have calorie data?

Mason and Mug currently has calorie values for 11 of 11 items (100% coverage). Official values are used when available, with estimates for the rest.

Q: What is the lowest-calorie item at Mason and Mug?

The lowest-calorie tracked item is Cheese Board at about 74 kcal.

Q: Where can I compare calories and prices together?

Use the full menu page for prices and the cheapest items page for budget picks; this page focuses on calories.

Lowest Calorie Items at Mason and Mug

Use this ranking to find lighter menu options quickly

Full menu →

#	Item	Category	Source	Calories
1	Cheese Board	farm-to-table	USDA	74 kcal
2	Black Bean Taco	farm-to-table	USDA	176 kcal
3	Warm Feta Salad	farm-to-table	USDA	183 kcal
4	Banh Mi Sandwich	farm-to-table	USDA	205 kcal
5	Fish Taco	farm-to-table	USDA	211 kcal
6	The Deviled Kale Salad	farm-to-table	USDA	229 kcal
7	Smoked Fish Board; Caught, Then Smoked!	farm-to-table	USDA	232 kcal
8	Cheese Burger	farm-to-table	USDA	243 kcal
9	Stuffed Roasted Jalapenos	farm-to-table	USDA	300 kcal
10	Grilled Cheese	farm-to-table	USDA	368 kcal
11	Herring Plate	farm-to-table	Estimated	390 kcal

Nutrition sync is temporarily paused Missing official items: 1

Highest Calorie Items

Top calorie-dense picks based on current nutrition data

Herring Plate

farm-to-table 390 kcal

Grilled Cheese

farm-to-table 368 kcal

Stuffed Roasted Jalapenos

farm-to-table 300 kcal

Cheese Burger

farm-to-table 243 kcal

Smoked Fish Board; Caught, Then Smoked!

farm-to-table 232 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.

Mason and Mug Calories — Frequently Asked Questions

Questions about calorie values, estimates, and nutrition coverage.

How many Mason and Mug items have calorie data?

Mason and Mug currently has calorie values for 11 of 11 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 Mason and Mug?

The lightest item currently tracked is Cheese Board at approximately 74 kcal. Use the ranked table to find other low-calorie meal choices.

Are Mason and Mug calorie values official or estimated?

This page uses a hybrid model: 10 items use USDA database estimates, while 1 items are algorithmic estimates. Both are directional for comparison, not medical guidance.

Where can I compare calories and prices together?

Use the Mason and Mug 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.

Mason and Mug Calories — Lowest to Highest