Which Wich Menu Calories & Nutrition 2026

Which Wich menu calories run from just 80 calories for a tuna salad to 790 for a large crispy chicken sandwich, with most regular 7-inch sandwiches landing between 340 and 530 calories. The biggest swings come from size, bread, cheese and spreads, so the same sandwich can nearly double in calories. Here is the full breakdown.

I love Which Wich because you build your own sandwich, but that also means the calories are totally in your hands. Pick the wrong combo and lunch turns into a 1,200-calorie event. Pick smart and you walk out full for under 400. I dug into the official Which Wich nutrition numbers so you can see exactly where the calories hide. If you want prices first, check the Which Wich menu with full prices, then come back here for the nutrition side.

Which Wich Menu Calories: How the Numbers Work

The short answer: a regular 7-inch sandwich runs 340 to 530 calories, a large 10.5-inch runs 510 to 790, a wrap runs 370 to 550, and a salad runs 80 to 270. Everything depends on the protein you pick and the format you order it in.

Which Wich lists calories by protein and format, and every sandwich number includes a white baguette. Swapping to a wheat baguette saves 10 calories on a regular and 30 on a large, which is small but free. Here is the official chart:

What Is the Lowest Calorie Sandwich at Which Wich?

The lowest calorie sandwich at Which Wich is the tuna salad on a regular white baguette, at 340 calories. Turkey is right behind it at 370, and roast beef comes in at 380.

If you are hunting for the lowest calorie sandwich on the Which Wich menu, tuna is your friend. It is also one of the few proteins that stays light even when you go large: a large tuna sandwich is 510 calories, while a large crispy chicken hits 790. And if you are willing to ditch the bread entirely, a tuna salad is just 80 calories, which leaves you room for extras like cheese or a bag of baked chips.

One more trick: the wheat baguette shaves a few calories and adds a little fiber. It will not transform the sandwich, but every bit helps when you are counting.

Which Wich Menu Calories in Salads and Wraps

Salads are the lowest-calorie format by a wide margin, and wraps sit between a regular and a large sandwich. A salad drops roughly 260 calories compared to the same filling on a regular baguette, because you lose the bread entirely.

Which Wich salad calories run 80 to 270 depending on the protein. Tuna (80), turkey (110) and roast beef (120) are the lightest, while crispy chicken salad is the heaviest at 270. That is still lighter than every single regular sandwich on the menu, so a salad is the move when you want a big, filling plate for the fewest calories.

Which Wich wrap calories run 370 to 550. A turkey wrap is 400 calories, a grilled chicken wrap is 420, and a crispy chicken wrap is 550. Wraps save you a little versus a large sandwich but not much versus a regular, so think of them as a middle ground, not a diet hack. The real win is the spinach wrap option, which keeps things lighter than the standard tortilla.

What Piles on the Calories? Cheese, Spreads, Chips and Shakes

The toppings and sides are where a sensible sandwich quietly turns into a heavy meal. Cheese adds 100 to 170 calories, spreads add 0 to 140, chips add 140 to 240, and a shake adds 800 to 1,160.

Spreads (added calories, regular / large)

See the swap? Light mayo costs you 10 calories where regular mayo costs 70, and mustard is basically free. Wich Sauce is delicious, but at 90 to 140 calories it is the priciest spread on the menu.

Cheese, chips and shakes

Cheese runs 100 to 170 calories depending on the type: American and provolone are on the lighter end, cheddar and Swiss on the heavier end. Chips range from Baked Lay’s at 140 calories up to Lay’s and Doritos at 240. And the shakes? A strawberry shake is 800 calories, vanilla is 920, and a birthday cake shake is 1,160. That is more than most sandwiches on the menu.

Do the math on a fully loaded order and it adds up fast. A large crispy chicken sandwich (790) with pepper jack (150) and Wich Sauce (140) is already 1,080 calories before you touch a chip. Add a birthday cake shake and you are past 2,200. Nothing wrong with that once in a while, but it is good to know what you are signing up for.

How to Build a Lower-Calorie Which Wich

The easiest formula: pick a lean protein, order it as a salad or a wrap, go light on spreads, and skip the shake. That combo alone can save 300 to 400 calories without changing what you actually eat.

Here is how I would build it. Start with turkey, tuna, grilled chicken or avocado, all under 400 calories as a regular sandwich. Go wheat bread, or better yet, get it as a salad. Ask for light mayo, mustard or buffalo sauce instead of regular mayo or Wich Sauce. Load up the free veggies: lettuce, tomatoes, cucumbers, bell peppers, onions and pickles add crunch for almost nothing. Skip the cheese, or keep just one slice. And for a side, grab Baked Lay’s at 140 calories instead of regular chips, with water or an unsweetened drink instead of a shake.

Want a plant-based route? The black bean patty sandwich is 450 calories regular, and the avocado option is 370. Both are solid, filling choices that keep you in the same range as the lean meats.

❓ Frequently Asked Questions

Prices last verified: October 13, 2026. Calorie figures come from the official Which Wich to-go menu, which lists nutrition for every protein, spread and side: Which Wich official menu with nutrition.

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