Food on the Run: McAlister's Deli

By: Tanya Jolliffe : 8/31/2009 6:01:54 AM : 76 comments : 10,096 Views


In our ongoing Food on the Run series, today we look at a new sensation for fresh food and quick service. McAlister's Deli has an extensive menu with over 100 items including sandwiches, potatoes, salads and soups as well as their famous sweet tea. With all those options, is there anything healthy to select?


Cautions to Consider
  • McAlister's Deli has made box lunches and catering options a focus of their business. There is an extensive catering menu including a variety of options for most every catering need from box lunches, breakfast and break trays, to entrιe salads, All-Day menus, Spud Bar, deli and dessert trays. It might be something to keep in mind for your next catering need.
  • They encourage you to get your salad, sandwich or spud just the way you like it so don't be afraid to add or subtract items when you order to maximize nutrition when possible.
  • While McAlister Sweet Tea is something they are known for, they do not include calorie content on their nutrition information. According to some former employee shared information I located, there are about 10 calories per ounce. Therefore, a 32 oz glass of Sweet Tea could contain as much as 320 calories. While it may be a signature item, it is not something we would recommend.
  • When making your own sandwich the bread you select can make a big difference. A croissant would be your highest calorie and fat choice with 360 calories and 21 grams of fat. A wheat hoagie on the other hand would be your best choice with only 195 calories and 2 grams of fat.
  • Sauces can add flavor and moisture to a sandwich but they can also add additional calories and fat very quickly. Although it can taste great, it would be best to skip the Horseradish sauce, which provides 132 calories and 12 grams of fat in a 2-tablespoon serving. Instead, consider the Fat Free Chipotle Peach Sauce with only 60 calories and no fat in a 2-tablespoon serving.
  • Giant Spuds are intended to provide two servings so plan to split one with a friend or save half for a second meal.
  • If you like soup, this is the place for you! There is an extensive soup menu including both 8 oz cup and 12 oz bowl serving sizes. Many times, we do not encourage the bread bowl but in this case, the small bread bowl option might be a nice addition to your soup to round out your meal since it only contributes an additional 140 calories, 1 gram of fat, 310 mg of sodium, 28 grams of carbohydrate and 5 grams of protein.
  • When looking for healthier options for your children, consider Mac & Cheese with a side of applesauce. The 6 oz serving provides 302 calories, 16 grams of fat, 714 mg of sodium, 25 grams of carbohydrates and 11 grams of protein with the applesauce providing an additional 100 calories, 0 grams of fat, 0 mg of sodium, 24 grams of carbohydrates and 0 grams of protein in a 4 oz serving. It would be best to avoid the PB & J that provides 687 calories and 31 grams of fat.
  • Side items can make or break your health conscience meal. Your best choice when selecting a side item would be the 5 oz serving of fruit salad, which provides 81 calories, o grams of fat, 13 mg of sodium, 11 grams of carbohydrates and 1 gram of protein. Another good choice would include applesauce with 100 calories, 0 grams of fat, 0 mg of sodium, 24 grams of carbohydrates and 0 grams of protein in a 4 oz serving. It would be best to avoid the Macaroni & Cheese which provides a 6 oz serving containing a whopping 302 calories and 16 grams of fat which is too high for a side item.
  • You will find diet focused recommendations on their website for vegetarian, higher fiber, calorie smart, carbohydrate savvy, lower fat and gluten-free highlighted information to help you plan ahead.

Here are some better choices you can select to help you keep your entrιe selection below 250 calories and 10 grams of fat or your complete meal below 500 calories and 15-20 grams of fat.

Soups and Chili

Cheddar Potato
Calories – 213 cup / 330 bowl
Fat – 15 grams cup / 21 grams bowl
Sodium – 773 mg cup / 1139 mg bowl
Carbohydrates – 13 grams cup / 27 grams bowl
Protein – 5 grams cup / 7 grams bowl

Chicken Chili
Calories – 150 cup /196 bowl
Fat – 3 grams cup /4 grams bowl
Sodium – 490 mg cup / 639 mg bowl
Carbohydrates – 20 grams cup / 26 grams bowl
Protein – 20 grams cup / 26 grams bowl

Golden Lentil
Calories – 213 cup / 278 bowl
Fat – 3 grams cup / 4 grams bowl
Sodium – 831 mg cup / 1083 mg bowl
Carbohydrates – 35 grams cup / 46 grams bowl
Protein – 12 grams cup / 15 grams bowl

Country Vegetable
Calories – 93 cup / 135 bowl
Fat – 1 gram cup / 2 grams bowl
Sodium – 973 mg cup / 1384 mg bowl
Carbohydrates – 17 grams cup / 27 grams bowl
Protein – 3 grams cup / 5 grams bowl

Minestrone
Calories – 220 cup / 298 bowl
Fat – 10 grams cup / 14 grams bowl
Sodium – 690 mg cup / 935 mg bowl
Carbohydrates – 24 grams cup / 33 grams bowl
Protein – 8 grams cup / 11 grams bowl

Cheesy Chicken Tortilla
Calories – 150 cup / 194 bowl
Fat – 6 grams cup / 8 grams bowl
Sodium – 1470 mg cup / 2152 mg bowl
Carbohydrates – 13 grams cup / 17 grams bowl
Protein – 10 grams cup / 13 grams bowl

Fresh Salads

Grilled Chicken Salad
Calories – 374
Fat – 19 grams
Sodium – 1322 mg
Carbohydrates – 16 grams
Protein – 35 grams

McAlister's Chef
Calories – 254
Fat – 12 grams
Sodium – 1242 mg
Carbohydrates – 14 grams
Protein – 22 grams

Sweet Chipotle Chicken Salad with dressing
Calories – 425
Fat – 11 grams
Sodium – 1242 mg
Carbohydrates – 58 grams
Protein – 22 grams

Chipotle Peach Dressing
Calories – 170
Fat – 0 grams
Sodium – 567 mg
Carbohydrates – 40 grams
Protein – 0 grams

Olive Oil & Balsamic Vinaigrette Dressing
Calories – 170
Fat – 17 grams
Sodium – 652 mg
Carbohydrates – 9 grams
Protein – 0 grams

Platters and Wraps

Chipotle Chicken Wrap
Calories – 444
Fat – 11 grams
Sodium – 1313
Carbohydrates – 57 grams
Protein >– 27 grams

Pot Roast Classic – sides would be additional
Calories – 398
Fat – 19 grams
Sodium – 1384 mg
Carbohydrates – 24 grams
Protein – 34 grams

Giant Spuds – each is intended to be 2 servings and both are represented in this information

Grilled Chicken Spud
Calories – 558
Fat – 12 grams
Sodium – 870 mg
Carbohydrates – 70 grams
Protein – 41 grams

Pot Roast Spud
Calories – 538
Fat – 11 grams
Sodium – 1048 mg
Carbohydrates – 72 grams
Protein – 40 grams

Spud Ole with Veggie Chili
Calories – 591
Fat – 18 grams
Sodium – 860 mg
Carbohydrates – 83 grams
Protein – 26 grams

Veggie Spud
Calories – 585
Fat – 19 grams
Sodium – 907 mg
Carbohydrates – 77 grams
Protein – 25 grams

Best Sandwich Choices

New Yorker – as listed on menu
Calories – 465
Fat – 13 grams
Sodium – 2427 mg
Carbohydrates – 49 grams
Protein – 42 grams

Chicken Breast on Wheat Hoagie with Havarti Cheese
Calories – 384
Fat – 11 grams
Sodium – 1316 mg
Carbohydrates – 43 grams
Protein – 33 grams

Smoked Turkey on Sliced Wheat with Cheddar Cheese
Calories - 472 cal
Fat – 10 grams
Sodium – 1800 mg
Carbohydrates – 41 grams
Protein – 32 grams

Have you tried McAlister's Deli? How do you think it compares in price, atmosphere, menu and nutrition to other fast food options?

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Comments (Scroll to end to leave a comment)

JENVOSE
10/28/2009
12:37:55 PM

 Sounds great, but I haven't seen this place yet. Sounds like they have a lot of good, healthy options. I wish more places would take this lead.
76
ISABELLE31
9/25/2009
10:38:06 PM

 I'm slightly addicted to McAlister's. The sweet tea is definitely my weakness, but thankfully the closest one is about 10 miles away, so I only go on a weekend. The mac n' cheese is also tasty, and I'm glad to know it won't do me in. ;)
75
SHRTANDSWEET
9/23/2009
9:25:23 AM

 I am totally confused by the comment on the spuds. Does this mean that the nutition information is for both servings, or just one, since each potato is two servings? If it does not include the facts for both, then that would be over 1000 calories - for a potato!
74
CINDYBEL
9/14/2009
8:45:27 PM

 We love McAlister's. I usually order the soup and salad which has a cup of soup and half an entree salad. I never drink sweet tea so my calories usually end up around 400 for lunch and considering fast food places are almost the same cost for a meal ($8.00) and much less nutritious, I think it is a great deal. I live in Texas and first ate at McAlister's in the Dallas Area, now we have one in San Angelo (west Texas).
73
ROCKYCPA
9/6/2009
11:18:41 AM

 Not located here in Maryland but googled it and found out that there is one in Murfreesboro TN where my son goes to school. Will have to try it when I visit him in October.
72
TWILLIAMS92514
9/2/2009
8:13:13 PM

 I have never even heard of this place. I live in Washington State... Do we have one here?
71
GRAMMAALI
9/2/2009
9:01:49 AM

 I love McAllister's Deli! We have one close to us and I ate the whole Spud with Vegi Chili and just counted my calories for breakfast and dinner to make sure I didn't exceed 1500 for the day. It was delicious! I love it that you can go on their website and find the nutritional counts. I have not tried the chiipotle peach dressing yet, but it sounds delicious.
70
MYSTERYGAL6
9/1/2009
10:00:39 PM

 Tanya and SP,
I have a suggestion, - I read through all the comments so far and it sounds like half of us have not heard of this restaurant. I suggest that you keep on with this series as it is very informative, and helpful.
But - and finally the suggestion: It would be helpful if you checked the restaurants website for their locations and include a statement or two letting us know if the restaurant is nationwide, only on the east or the west coast, or where generally located. I feel it is important for you to continue to "review" these restaurants - just may be helpful to us to know where we can find them in a general range.
Thanks for the info and if I were to come across this restaurant would probably go in to it now.
69
BECCASINGSLEAD
9/1/2009
7:20:27 PM

 I think the food tastes great but because of the high sodium content I view it as a treat rather than a staple restaurant. My favorite thing is the grilled chicken sandwich with orange cranberry sauce. YUM!
68
ILENEJ
9/1/2009
6:16:24 PM

 Too much Sodium. although we don't have any in our area. So I won't have to worry.
67
TKWOOD1
9/1/2009
3:15:50 PM

 The mac and cheese is the best! I get the kids mac n cheese meal and enjoy every bit of it!
66
LADY_JOSIELOT
9/1/2009
2:58:28 PM

 I've never heard of this chain. I haven't heard of about half of the chains featured in these articles, lol. (I'm in NJ, by the way.)

- Josie
65
MARSHA48
9/1/2009
12:59:05 PM

 We have one in our neighborhood, close by as a matter of fact, But I haven't yet tried it. With the descriptions above and the points you have made here, I am more likely to try them now. Thanx for the veiw.
64
MISMISE
9/1/2009
12:53:08 PM

 In Knoxville TN, it is a very common resturant. I personally believe it is expensive for what you get. Without counting calories or fat a typical lunch costs you around $9.00.
63
SUETINGE
9/1/2009
12:35:35 PM

 There's one near me, but I haven't tried it. Unfortunately, sweet tea is a big weakness of mine so I don't know if I dare go in.
62
DHSPARK
9/1/2009
12:12:14 PM

 Never heard of this chain. Maybe in Detroit . . . I don't go there though. Too much traffic!
61
CVHEARTS3PURPLE
9/1/2009
11:41:33 AM

 never heard of mcallister's
60
JIBBIE49
9/1/2009
11:14:49 AM

 I'm in Pensacola, Florida so never heard of this.
59
NO-41_RAZZYS_PL
9/1/2009
11:02:04 AM

 Oh my goodness!! I just found out that we HAVE the McAlister Deli restaurant here in Georgia!! Can't wait to try em' and what a nice break down on the nutrition list. THANKS!
58
WENDYRS
9/1/2009
10:55:13 AM

 I'm from Massachusetts, and we do not have McAllister's here. Sounds a bit like Panera Bread, though.
57
CHOCMOM
9/1/2009
10:50:30 AM

 The cheesy chicken tortilla soup is great. It often comes with just a few chips and it is a great meal for around 300 calories.
56
LECATES
9/1/2009
10:03:58 AM

 Wish we had one---will keep an eye out in case one comes our way or when go on vacation. Like their varied menu options.
55
MDTWEETY
9/1/2009
9:54:05 AM

 Never been to this place. I don't know if there are any in my area.
54
SCRAPPER39
9/1/2009
9:39:58 AM

 We have a couple of these close to home but I always forget to go there. Their menu is pretty large and flexible. Glad to know about all the "good" options for us at McAllister's Deli.
53
MOM1014
9/1/2009
9:26:29 AM

 High Blood Pressure pitfall with these very high sodium foods. I am sure they are delicious but someday will come back to haunt you. I sure can't eat any of them. I would like to see more offerings geared to health problems like this (heart disease and/or diabetes.) I know the majority can eat this stuff, but many simply cannot.
52
BECKERS31
9/1/2009
8:46:30 AM

 When you do these.. can you put the actual sugar grams on there. I have to watch my sugar and nine times out of ten, no one puts that on the list.. just total carbs. Thanks
51
STINA6584
9/1/2009
8:46:10 AM

 I didn't realize McAlister's was an actual chain. We had one in the union at my university, but I didn't realize they existed elsewhere. Guess I should have known since we also had, like, the only Chick-fil-a in IL at the time.
50
GRAYGRANNY
9/1/2009
7:57:08 AM

 never heard of this place.......must not be near-by
49
SUNNYARIZONA
9/1/2009
7:42:34 AM

 Sounds nice, but this deli does NOT exist in Arizona.
48
MARLENE2995
9/1/2009
7:05:16 AM

 I have eaten at McAllister's. My husband is not a fan so I haven't been there more than a couple of times. I like their grilled chicken sandwich with cranberry orange sauce. Since you didn't list it, I am sure it is probably one of the worst things to eat on the menu!
47
DINAHGIRL
9/1/2009
6:41:05 AM

 I had eaten at McAllister's in Gainesville and really liked it as an alternative to regular fast food. Now we have one in our mall. But of course, like all restaurants, although the food is freshly made, it is very high in calories and sodium. Thanks a LOT for this article -- I will definitely be more careful if I go again.
46
4MYPTS
9/1/2009
1:22:51 AM

 too much sodium!!!
45
ARKANSASRAINBOW
8/31/2009
11:59:30 PM

 They are also famous for UNSWEET tea. With lemon it is a real treat!
44
CALAMITIJANE
8/31/2009
11:52:44 PM

 These numbers always suprize me
43
TRAVELINGTRISH
8/31/2009
11:51:56 PM

 We have two McAlister's Deli in town but I haven't tried them yet. After seeing how much sodium was in some of the recommended choices, I don't think I'll want to go there. How can they have so much sodium in a New Yorker sandwich? More than our daily allowance.
42
FBURLEY
8/31/2009
9:51:56 PM

 Great place to have lunch with lots of choices.
41
HRICHIE
8/31/2009
9:17:12 PM

 I need to remember this blog! I like McAllisters. Thanks for all the information.
40
CHRISS13
8/31/2009
7:20:11 PM

 We have these delis in San Antonio. I love the sweet tea and doing without it is tough. Their sandwiches are delicious and I'm glad to learn the soups are healthy.
39
REEDSKI
8/31/2009
6:50:13 PM

 I've never heard of this Deli.
38
DORSKI
8/31/2009
6:33:10 PM

 Wish we had a McAlister's Deli near us liked some of their food options.
37
THREADSI
8/31/2009
5:47:08 PM

 There is no reason why one can't research the foods out and make them at home! Especially with fresh ingredients...oH Yeah!! Its better than fast food!!
36
PAKOACH
8/31/2009
4:54:53 PM

 McAlister's Deli just opened at the airport I work at and I'm really happy to see this article since I am always wary of eating out when you don't really know what calories fat, etc etc your getting
35
145HEALTHY
8/31/2009
4:31:20 PM

 Hadn't heard of McAlister's Deli. The closest location is two states away, so I guess I won't be rushing out to try these folks any time soon.
34
CMBELISLE
8/31/2009
3:38:54 PM

 I've never heard of McAlister's either, but I have heard of Jason's Deli. I'm not a big sandwich fan because I always feel like there is more bread than necessary. I can rarely taste the meat, although Jason's had a healthy quantity of meat the one time I went there, but it was way too much food all the way around.
33
SASANDRA
8/31/2009
1:31:20 PM

 McAlister's is similar to jason's with higher prices. I've eaten at McAlister's twice because I had 4 free meal coupons. Normally I don't eat out. If I do, it's not often, I drink water, not Tea or Soda. There is no reason to consume empty calories. My first visit, I ordered a chicken salad. I was not impressed. My second visit was because I spent the day with clients and we took time for lunch. I thought it we'd eaten healthy. But after seeing the breakdown of the Chipotle Chicken Wrap there's no way that is can be considered healthy. That is very high sodium!

Chipotle Chicken Wrap
Calories - 444
Fat- 11 grams
*Sodium- 1313 grams
Carbs- 57 grams
Protein- 27 grams

Next time I have to eat out, I'll stick to a simple salad with squeezed lemon juice.

Thanks for the article.
32
NOTABOUTHEFACE
8/31/2009
1:25:54 PM

 I don't think this is a good choice at all. Most of the sandwiches contain enough sodium to bloat you like a Macy's balloon! But then again many people think Subway is healthy but their sodium content is like a salt lick.
31
CAPISTRANO
8/31/2009
1:24:39 PM

 I have never heard of them either. But the sodium content is way too high on just about everything! Some things sound ok for fat and calories, it's just the sodium that would keep me away!
30
FITMAGR
8/31/2009
1:16:13 PM

 This sounds like a good place- too bad they are not in my area.
29
JASHLEY2003
8/31/2009
1:09:27 PM

 I have eaten there a couple of times... I am kind of shocked by the sodium amounts. I am trying to watch my sodium intake so I guess this is out for me.
28
JEANLA
8/31/2009
1:03:10 PM

 I have never heard of this deli. But would be willing to try it - if close to my home.
27

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