Deli Plus serves generous portions—generous enough that you’ll want to check their nutrition numbers first. Understanding Deli Plus Nutrition and Calories is the key to enjoying their hearty sandwiches and salads without derailing your daily goals. This guide breaks down the menu, offers practical ordering tips, and answers your most pressing questions.
Why Portion Size Matters At Deli Plus
Most deli chains underestimate how much food they actually put on your plate. Deli Plus does not have that problem. Their sandwiches are stacked high, and their salads could feed two people easily.
That is great for value, but it can be a trap for your calorie budget. A single meal can easily exceed 1,000 calories before you add a drink or chips. Knowing the numbers helps you plan the rest of your day.
You do not need to give up your favorite spot. You just need a little strategy. Here is what you should look for on the menu board and the nutrition pdf they post online.
Deli Plus Nutrition And Calories
This section covers the core menu items. We will look at the classic sandwiches, the hot subs, and the salad options. Remember that bread choice and condiments change the final count.
Classic Cold Sandwiches
Cold cuts are the backbone of any deli. The Turkey Breast sandwich is usually the safest bet. A standard 6-inch version with mustard and lettuce runs around 450 calories.
The Italian Combo is a different story. With salami, capicola, and provolone, that same 6-inch size jumps to 780 calories. The Roast Beef option sits in the middle at about 550 calories.
- Turkey Breast (6-inch): ~450 calories, 8g fat
- Roast Beef (6-inch): ~550 calories, 15g fat
- Italian Combo (6-inch): ~780 calories, 42g fat
- Chicken Salad (6-inch): ~620 calories, 28g fat
Ask for light mayo or no mayo. That simple swap saves you 90 calories per tablespoon. Also, choose whole wheat bread over white. It adds fiber and keeps you full longer.
Hot Subs And Grilled Options
Hot subs often come with melted cheese and grilled meats. The Steak and Cheese sub is a crowd favorite. A 6-inch version has about 640 calories and 30 grams of fat.
The Chicken Philly is slightly lighter at 580 calories. The Meatball sub is the heavy hitter. It clocks in at 820 calories for a 6-inch size. That is before any extra parmesan cheese.
- Choose grilled chicken over breaded chicken. Saves about 150 calories.
- Skip the extra cheese. Saves 110 calories per slice.
- Ask for extra lettuce, tomato, and onion. Adds volume without calories.
- Get the sauce on the side. Control your own portions.
Do not forget the roll. Deli Plus uses a soft hoagie roll that adds about 200 calories alone. You can ask for a lettuce wrap instead of bread to cut that down significantly.
Salads And Wraps
Salads seem healthy until you add the dressing. The Chef Salad at Deli Plus contains ham, turkey, and hard-boiled eggs. Without dressing, it is around 350 calories.
The Chicken Caesar Salad is a bit higher at 480 calories because of the parmesan and croutons. The real issue is the dressing packet. A full packet of ranch adds 220 calories.
- Use half the dressing packet. Save 110 calories.
- Choose vinaigrette over creamy dressings. Saves about 80 calories.
- Skip the croutons. Save 60 calories.
- Add grilled chicken for protein. Adds 120 calories but keeps you full.
Wraps are not always lighter. A flour tortilla wrap adds 300 calories before any filling. The Turkey Wrap with cheese and ranch dressing totals 650 calories. That is more than a regular sandwich.
Breakfast Menu And Sides
Deli Plus serves breakfast all day. The breakfast sandwiches use eggs, cheese, and your choice of meat. The Bacon, Egg, and Cheese on a croissant is 520 calories.
The Sausage, Egg, and Cheese on a bagel is higher at 640 calories. If you want a lighter start, the Egg White sandwich on whole wheat toast is only 320 calories.
Sides are where hidden calories appear. A regular order of french fries is 380 calories. A side of macaroni salad is 280 calories. A bag of chips is about 150 calories.
- Swap fries for a side salad. Save 250 calories.
- Choose fruit cup instead of chips. Save 80 calories.
- Drink water or unsweetened tea. Soda adds 150 calories per 12 ounces.
- Skip the cookie. Save 350 calories.
These small changes add up. You can easily save 500 calories per meal just by making smart side choices.
How To Order For Weight Loss
You can eat at Deli Plus and still lose weight. The trick is to control portions and be honest about your toppings. Here is a step-by-step method for a lower calorie meal.
First, pick a protein. Grilled chicken or turkey breast are the leanest options. Avoid anything breaded or fried.
Second, choose your bread. A 6-inch whole wheat roll is the best balance of taste and nutrition. If you are really hungry, get the 9-inch but eat only half.
Third, load up on vegetables. Lettuce, spinach, tomatoes, cucumbers, and peppers are all free. They add bulk and fiber without many calories.
Fourth, be careful with cheese. One slice of provolone or swiss is fine. Do not let them add a second slice.
Finally, use mustard, vinegar, or hot sauce instead of mayo and oil. These condiments have almost no calories and add a lot of flavor.
High Protein Options
If you are building muscle or just want to stay full, Deli Plus has some good choices. The Roast Beef sandwich has 32 grams of protein. The Turkey Breast sandwich has 28 grams.
The Chicken Philly sub offers 35 grams of protein. The Chef Salad has 30 grams of protein. These are solid numbers for a single meal.
- Double meat on any sandwich. Adds about 20g protein and 150 calories.
- Add a hard-boiled egg to your salad. Adds 6g protein.
- Order a side of cottage cheese. Adds 12g protein for 90 calories.
- Choose the 9-inch size if you are very active. Double the protein.
Protein keeps you satisfied. You will be less likely to snack later in the day. That is a huge win for your overall calorie intake.
Low Carb And Keto Friendly Choices
Deli Plus can work for a low carb diet. The key is to avoid bread and sugary sauces. Ask for any sandwich as a lettuce wrap or a bowl.
The Turkey and Cheese bowl has about 15 grams of carbs. The Roast Beef bowl is similar. The Chicken Caesar Salad without croutons has only 8 grams of net carbs.
Be careful with the dressings. Many contain added sugar. Stick with oil and vinegar or a creamy dressing that is low in carbs.
- Order any sub as a lettuce wrap. Saves 30-40g of carbs.
- Ask for no croutons on salads. Saves 15g of carbs.
- Choose full-fat cheese. It is keto friendly.
- Skip the ketchup and sweet sauces. Use mustard instead.
These options keep you in ketosis while still enjoying a meal out. It takes a little effort, but it is totally doable.
Frequently Asked Questions
Here are some common questions about the menu and nutrition at this deli chain.
What Is The Lowest Calorie Item At Deli Plus?
The lowest calorie item is the plain turkey sandwich on wheat bread without cheese or mayo. That comes to about 350 calories. You can also get a side salad with grilled chicken for around 300 calories.
Are Deli Plus Portions Too Big For One Person?
Yes, most portions are large. The 9-inch subs are easily two meals for an average person. Consider splitting a sandwich or taking half home for later.
Does Deli Plus Have Gluten Free Bread?
Most locations do not offer gluten free bread. You can order any sandwich as a lettuce wrap or a bowl. This keeps the meal gluten free and lower in calories.
How Many Calories Are In A Deli Plus Cookie?
A single chocolate chip cookie has about 350 calories. That is a significant amount. If you want something sweet, split it with a friend or skip it entirely.
Can I Find The Full Nutrition Guide Online?
Yes, the official Deli Plus website has a complete nutrition guide in PDF format. It lists all menu items, including seasonal specials. Check it before you go to make the best choice.
Final Tips For Smart Ordering
You have the information now. Use it wisely. Check the nutrition guide before you arrive so you are not tempted by impulse buys.
Stick to your plan. If you know you want the Turkey Breast sandwich, do not let the smell of the steak sub change your mind. Be firm with your choices.
Drink water first. Sometimes thirst feels like hunger. Have a glass of water before you order to avoid overeating.
Eat slowly. Deli Plus portions are big. Give your brain time to realize you are full. Stop eating when you are satisfied, not stuffed.
Taking half home is a great strategy. You get two meals for the price of one. That is good for your wallet and your waistline.
Remember that one meal will not ruin your progress. Consistency matters more than perfection. Make the best choice you can and move on.
Deli Plus can be part of a healthy diet. You just have to be mindful. Use the nutrition numbers, control your portions, and enjoy your food without guilt.
Now you are ready to order with confidence. You know the calorie counts. You know the swaps. You know what to ask for. Go enjoy your meal at Deli Plus and feel good about it.