Nutrition Breakdown
Pop's Calories — Lowest to Highest
Browse calorie values for Pop's menu items, with official nutrition where available and estimated calories for uncovered items. Updated July 2026.
Coverage
100%
Average Calories
204 kcal
Lowest Item
20 kcal
Highest Item
364 kcal
Lowest Calorie Items at Pop's
Use this ranking to find lighter menu options quickly
| # | Item | Category | Source | Calories |
|---|---|---|---|---|
| 1 | Soup Of The Day | soup & salad | USDA | 20 kcal |
| 2 | Grilled Shrimp Salad | soup & salad | USDA | 34 kcal |
| 3 | Cheeseburger | sandwiches | USDA | 39 kcal |
| 4 | Wild Mushroom Gnocchi | entrees | USDA | 46 kcal |
| 5 | Greek Salad | soup & salad | USDA | 59 kcal |
| 6 | Wilted Spinach Salad | soup & salad | USDA | 108 kcal |
| 7 | Roasted Beet Salad | soup & salad | USDA | 164 kcal |
| 8 | Pressed Grilled Eggplant | sandwiches | USDA | 177 kcal |
| 9 | Spicy Lamb Bolognese | entrees | USDA | 193 kcal |
| 10 | Pablano Crab Cakes | soup & salad | USDA | 197 kcal |
| 11 | Baby Arugula Salad | soup & salad | USDA | 214 kcal |
| 12 | Breakfast Sandwich Blt | sandwiches | USDA | 234 kcal |
| 13 | Barbequed Pulled Chicken Sandwich On Brioche | sandwiches | USDA | 245 kcal |
| 14 | Pops Wedge Cesar Salad | soup & salad | USDA | 252 kcal |
| 15 | Roasted Turkey | sandwiches | USDA | 262 kcal |
| 16 | Veal Saffron Parpadelle | entrees | USDA | 266 kcal |
| 17 | Crispy Shrimp Po-boy | sandwiches | USDA | 274 kcal |
| 18 | Pressed N Y Reuben | sandwiches | USDA | 278 kcal |
| 19 | Sweet Italian Sausage | sandwiches | USDA | 286 kcal |
| 20 | Steak Panino | sandwiches | USDA | 288 kcal |
| 21 | Grilled Gruyere Cheese And Onion Jam | sandwiches | USDA | 343 kcal |
| 22 | Sicilian Tuna Baguette | sandwiches | USDA | 357 kcal |
| 23 | Goat Cheese | sandwiches | USDA | 364 kcal |
Highest Calorie Items
Top calorie-dense picks based on current nutrition data
Goat Cheese
Sicilian Tuna Baguette
Grilled Gruyere Cheese And Onion Jam
Steak Panino
Sweet Italian Sausage
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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.
Pop's Calories — Frequently Asked Questions
Questions about calorie values, estimates, and nutrition coverage.
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Are Pop's calorie values official or estimated?
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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.