Nutrition Breakdown

What's Cooking Calories — Lowest to Highest

Browse calorie values for What's Cooking menu items, with official nutrition where available and estimated calories for uncovered items. Updated August 2026.

Coverage

100%

Average Calories

334 kcal

Lowest Item

52 kcal

Highest Item

710 kcal

156 / 156 items resolved USDA database: 39 Estimated: 117

Lowest Calorie Items at What's Cooking

Use this ranking to find lighter menu options quickly

Full menu →
# Item Category Source Calories
1 WHITE TUNA TIN ONLY cold plates USDA 52 kcal
2 ASSORTED FRESH FRUITS cold plates USDA 59 kcal
3 FARMER’S CHOP SUEY freshgarden salads USDA 62 kcal
4 SPINACH SALAD freshgarden salads USDA 63 kcal
5 BROILED BONELESS BREAST of CHICKEN cold plates USDA 74 kcal
6 MARIA’S VEGGIE BURGER with Our Special Sauce cold plates USDA 74 kcal
7 TURKEY BREAST PLATE cold plates USDA 74 kcal
8 THE HOLLYWOOD SALAD freshgarden salads USDA 77 kcal
9 THE RASPBERRY & PEAR DELIGHT SALAD freshgarden salads USDA 77 kcal
10 WHAT’S COOKING SALAD freshgarden salads USDA 77 kcal
11 JULIENNE SALAD freshgarden salads USDA 93 kcal
12 FRESH MELON IN SEASON cold plates USDA 97 kcal
13 HAWAIIAN TROPICAL FRUIT PLATE cold plates USDA 97 kcal
14 GARBAGE SALAD freshgarden salads USDA 106 kcal
15 GARBAGE SALAD freshgarden salads USDA 106 kcal
16 HOT BREAST of TURKEY open-face hot sandwiche USDA 106 kcal
17 FRESH MELON IN SEASON cold plates USDA 139 kcal
18 RED SALMON TIN ONLY cold plates USDA 141 kcal
19 TURKEY BREAST cold plates USDA 147 kcal
20 TURKEY BURGER DELIGHT PLATE cold plates USDA 148 kcal
21 RED SALMON DELIGHT cold plates USDA 161 kcal
22 BROILED BONELESS BREAST of CHICKEN cold plates USDA 162 kcal
23 EGG SALAD all homemade Estimated 180 kcal
24 Egg Salad Swiss or American Cheese mini eaters sandwiches Estimated 180 kcal
25 Homemade Tuna Salad Roast Sirloin of Beef mini eaters sandwiches Estimated 180 kcal
26 PILLAR ROCK RED SALMON SALAD all homemade Estimated 180 kcal
27 PILLAR ROCK RED SALMON SALAD MELT melts Estimated 180 kcal
28 PILLAR ROCK RED SALMON SALAD and AMERICAN CHEESE on a Croissant the croissant shop Estimated 180 kcal
29 Pillar Rock Red Salmon Salad pita sandwiches Estimated 180 kcal
30 TUNA SALAD all homemade Estimated 180 kcal
Nutrition sync is temporarily paused Missing official items: 117

Highest Calorie Items

Top calorie-dense picks based on current nutrition data

PIZZA BAGEL

house favorites 710 kcal

1/2 LB. PIZZA BURGER

hamburgers 665 kcal

1/2 LB. BACON CHEESEBURGER

hamburgers 620 kcal

1/2 LB. GREEK BURGER

hamburgers 620 kcal

1/2 LB. HAMBURGER

hamburgers 620 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.

What's Cooking Calories — Frequently Asked Questions

Questions about calorie values, estimates, and nutrition coverage.

How many What's Cooking items have calorie data?
What's Cooking currently has calorie values for 156 of 156 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 What's Cooking?
The lightest item currently tracked is WHITE TUNA TIN ONLY at approximately 52 kcal. Use the ranked table to find other low-calorie meal choices.

Are What's Cooking calorie values official or estimated?
This page uses a hybrid model: 39 items use USDA database estimates, while 117 items are algorithmic estimates. Both are directional for comparison, not medical guidance.

Where can I compare calories and prices together?
Use the What's Cooking 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.