Nutrition Breakdown
Sqwires Restaurant Calories — Lowest to Highest
Browse calorie values for Sqwires Restaurant menu items, with official nutrition where available and estimated calories for uncovered items. Updated August 2026.
Coverage
100%
Average Calories
196 kcal
Lowest Item
15 kcal
Highest Item
487 kcal
Lowest Calorie Items at Sqwires Restaurant
Use this ranking to find lighter menu options quickly
| # | Item | Category | Source | Calories |
|---|---|---|---|---|
| 1 | Mixed Field Greens | soups, salads & apps | USDA | 15 kcal |
| 2 | Vegetable Lasagna | lunch bowls & plates | USDA | 24 kcal |
| 3 | Omelet | lunch bowls & plates | USDA | 31 kcal |
| 4 | Veggie Melt | sandwiches | USDA | 47 kcal |
| 5 | Wild Mushrooms & Goat Cheese | soups, salads & apps | USDA | 71 kcal |
| 6 | Slow Roasted Chicken Chili | lunch bowls & plates | USDA | 99 kcal |
| 7 | Maple Glazed Meatloaf | lunch bowls & plates | USDA | 110 kcal |
| 8 | Veggie | bag lunches | USDA | 111 kcal |
| 9 | Asian Wrap | bag lunches | USDA | 120 kcal |
| 10 | Calamari | soups, salads & apps | USDA | 121 kcal |
| 11 | Veggie Burger | sandwiches | USDA | 143 kcal |
| 12 | Gourmet Cheese | sandwiches | USDA | 146 kcal |
| 13 | SqWires Special | bag lunches | USDA | 146 kcal |
| 14 | Roast Beef | bag lunches | USDA | 155 kcal |
| 15 | Sliced Grilled Chicken | bag lunches | USDA | 155 kcal |
| 16 | Turkey Burger | sandwiches | USDA | 157 kcal |
| 17 | Sqwires Burger | sandwiches | USDA | 159 kcal |
| 18 | Stir Fry | lunch bowls & plates | USDA | 167 kcal |
| 19 | Crab & Shrimp Cakes | soups, salads & apps | USDA | 174 kcal |
| 20 | Chicken Pot Pie | lunch bowls & plates | USDA | 184 kcal |
| 21 | Beef Brisket | sandwiches | USDA | 195 kcal |
| 22 | Turkey Reuben | sandwiches | USDA | 196 kcal |
| 23 | Fish & Chips | lunch bowls & plates | USDA | 217 kcal |
| 24 | Baked Onion Soup | soups, salads & apps | Estimated | 220 kcal |
| 25 | Todays Soup | soups, salads & apps | Estimated | 220 kcal |
| 26 | Chicken Salad | sandwiches | USDA | 245 kcal |
| 27 | Pei Mussels | lunch bowls & plates | USDA | 250 kcal |
| 28 | Dips & Spreads | soups, salads & apps | USDA | 265 kcal |
| 29 | BLT | sandwiches | USDA | 319 kcal |
| 30 | Chicken Salad | bag lunches | USDA | 330 kcal |
Highest Calorie Items
Top calorie-dense picks based on current nutrition data
Stuffed Tortillas
Roasted Chicken Chili
Caesar
Spinach
Greens
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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.
Sqwires Restaurant Calories — Frequently Asked Questions
Questions about calorie values, estimates, and nutrition coverage.
How many Sqwires Restaurant items have calorie data?
What is the lowest-calorie item at Sqwires Restaurant?
Are Sqwires Restaurant 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.