Nutrition Breakdown

The Square Deli Calories — Lowest to Highest

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

Coverage

100%

Average Calories

330 kcal

Lowest Item

10 kcal

Highest Item

620 kcal

109 / 109 items resolved USDA database: 30 Estimated: 79

Lowest Calorie Items at The Square Deli

Use this ranking to find lighter menu options quickly

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# Item Category Source Calories
1 Marinated Steak Tip Sub hot subs Estimated 10 kcal
2 Poland Spring Water beverages Estimated 10 kcal
3 Shaved Steak Bomb Sub hot subs Estimated 10 kcal
4 Shaved Steak and Cheese Sub hot subs Estimated 10 kcal
5 Sirloin Steak Tips Dinner deli dinners Estimated 13 kcal
6 Side Salad side orders USDA 20 kcal
7 Steak Tip Stir-Fry energize everett USDA 53 kcal
8 Eggplant Parmesan Family Dinner family dinners (please allow one hour of preparation for family dinners) USDA 90 kcal
9 Chicken, Broccoli, and Penne Family Dinner family dinners (please allow one hour of preparation for family dinners) USDA 106 kcal
10 Penne and Meatballs Family Dinner family dinners (please allow one hour of preparation for family dinners) USDA 106 kcal
11 Grilled Vegetables energize everett USDA 117 kcal
12 Chicken Teriyaki energize everett USDA 122 kcal
13 Chicken Parmesan Family Dinner family dinners (please allow one hour of preparation for family dinners) USDA 123 kcal
14 Sweet Potato Fries side orders USDA 153 kcal
15 Tuscan Chicken Panini the square deli originals USDA 164 kcal
16 French Fries side orders USDA 179 kcal
17 2 Liter Soda beverages Estimated 180 kcal
18 20 oz. Soda beverages Estimated 180 kcal
19 Antipasto Salad field of greens Estimated 180 kcal
20 Caesar Salad field of greens Estimated 180 kcal
21 Chef Salad field of greens Estimated 180 kcal
22 Garden Salad field of greens Estimated 180 kcal
23 Greek Salad field of greens Estimated 180 kcal
24 Homemade Tuna Salad Sub cold subs Estimated 180 kcal
25 Homemade Meatballs side orders USDA 183 kcal
26 Caprese Cuban Sandwich the square deli originals USDA 197 kcal
27 Steak Caesar Wrap wrappers delight Estimated 210 kcal
28 Soup of the Day soup Estimated 220 kcal
29 Sicilian Pizza Square Side side orders USDA 229 kcal
30 Energize Garden Salad energize everett USDA 230 kcal
Nutrition sync is temporarily paused Missing official items: 79

Highest Calorie Items

Top calorie-dense picks based on current nutrition data

Cheeseburger

deli dinners 620 kcal

Cheeseburger Sub

hot subs 620 kcal

The Burger Madame Sub

the unforgettables 620 kcal

Potato Chips

side orders 571 kcal

Chicken Tips Dinner

deli dinners 538 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.

The Square Deli Calories — Frequently Asked Questions

Questions about calorie values, estimates, and nutrition coverage.

How many The Square Deli items have calorie data?
The Square Deli currently has calorie values for 109 of 109 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 The Square Deli?
The lightest item currently tracked is Marinated Steak Tip Sub at approximately 10 kcal. Use the ranked table to find other low-calorie meal choices.

Are The Square Deli calorie values official or estimated?
This page uses a hybrid model: 30 items use USDA database estimates, while 79 items are algorithmic estimates. Both are directional for comparison, not medical guidance.

Where can I compare calories and prices together?
Use the The Square Deli 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.