Nutrition Breakdown
Square Meals Calories — Lowest to Highest
Browse calorie values for Square Meals menu items, with official nutrition where available and estimated calories for uncovered items. Updated July 2026.
Coverage
100%
Average Calories
212 kcal
Lowest Item
20 kcal
Highest Item
673 kcal
Lowest Calorie Items at Square Meals
Use this ranking to find lighter menu options quickly
| # | Item | Category | Source | Calories |
|---|---|---|---|---|
| 1 | Chicken, Beef Or Tofu Satay Skewers | hot appetizers | USDA | 20 kcal |
| 2 | Panko Crusted Halibut | entrees | USDA | 33 kcal |
| 3 | Turkey And Black Bean Tostada | cold appetizers | USDA | 38 kcal |
| 4 | Albacore Poke | cold appetizers | USDA | 42 kcal |
| 5 | Root Vegetable Gratin | casseroles | USDA | 49 kcal |
| 6 | Harvest Vegetable Bake | salads | USDA | 50 kcal |
| 7 | Ribollita | sample menu | USDA | 67 kcal |
| 8 | Cured Salmon Platter | brunch | USDA | 75 kcal |
| 9 | Trio Of Bruschetta | cold appetizers | USDA | 85 kcal |
| 10 | Orzo Salad | salads | USDA | 91 kcal |
| 11 | Pork Tenderloin | entrees | USDA | 98 kcal |
| 12 | Soba Noodles And Greens | salads | USDA | 99 kcal |
| 13 | Ginger Soy Skirt Steak | sample menu | USDA | 107 kcal |
| 14 | Roast Filet Of Beef | entrees | USDA | 114 kcal |
| 15 | Whole Roasted Chickens | entrees | USDA | 127 kcal |
| 16 | Quinoa Salad | salads | USDA | 130 kcal |
| 17 | Lasagna Bolognese | casseroles | USDA | 137 kcal |
| 18 | Turkey Meatloaf with Panko Herb Crust | sample menu | USDA | 138 kcal |
| 19 | Breakfast Potatoes | brunch | USDA | 164 kcal |
| 20 | Classic Caesar | salads | USDA | 170 kcal |
| 21 | Lasagna, Seasonal Vegetable | casseroles | USDA | 188 kcal |
| 22 | Seasonal Fruit Plate | fruit, cheese, antipasti platters | USDA | 192 kcal |
| 23 | Moroccan Garbanzo, Carrot Nd Raisin Salad | salads | USDA | 210 kcal |
| 24 | Arugula Salad | brunch | USDA | 214 kcal |
| 25 | Buttermilk Chicken Strips | entrees | USDA | 214 kcal |
| 26 | Spinach, Olive, Feta Phyllo Triangles | hot appetizers | USDA | 246 kcal |
| 27 | Egg Strata | brunch | USDA | 271 kcal |
| 28 | Black Cinnamon French Toast | brunch | USDA | 278 kcal |
| 29 | Deviled Eggs | cold appetizers | USDA | 286 kcal |
| 30 | Cheese Platter | fruit, cheese, antipasti platters | USDA | 297 kcal |
Highest Calorie Items
Top calorie-dense picks based on current nutrition data
Cranberry and Pine Nut Topped Grouper
Mini Crab Cakes
Cheese Platter
Winter Green Salad
Steel Cut Oatmeal, Fruit, Sugar, Nuts, Cream
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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.
Square Meals Calories — Frequently Asked Questions
Questions about calorie values, estimates, and nutrition coverage.
How many Square Meals items have calorie data?
What is the lowest-calorie item at Square Meals?
Are Square Meals 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.