Jason's Deli Nutrition: Top Choices for athletes (2023)

Jason’s Deli is a popular restaurant chain frequented by athletes and sports teams for meals before and after competition. It can be helpful for athletes to know which items at Jason’s Deli best support their sports nutrition needs.

Let’s take a look at ideas for making healthy choices when eating out. Then we will explore Jason’s Deli’s nutrition information and identify the best choices for athletes.

Tips for Making Healthy Choices at a Deli

Prior to looking at the Jason’s Deli menu, let’s review some general tips to help athletes make healthy choices when eating at a deli or sandwich shop.

Foundation of Carbohydrates

Carbohydrates should be at the foundation of an athlete’s sports nutrition meal plan. Athletes can get carbohydrates in their diets from a variety of foods, including: grains, fruit, starchy vegetables, beans and legumes, as well as milk and yogurt.

Ideas for Adding Carbohydrates to Your Meal

At a deli, consider the following ways to add carbohydrates to your meal.

  • Choose sandwiches made on whole grain bread, buns, or wraps.
  • Enjoy pretzels, baked chips, pasta salad, or a fresh fruit cup as a side with your sandwich.
  • Load up your salad with a variety of beans, peas, and corn.
  • Order a baked potato to have as your entrée or as a side item with your meal.
  • Have crackers with your cup of soup.
  • Order 100% fruit juice or low-fat milk to drink with your meal.
Jason's Deli Nutrition: Top Choices for athletes (1)

Include Lean Protein

Consuming lean protein throughout the day with meals and snacks is important for athletes. Protein supports athletes with building and maintaining lean muscle mass. In general, athletes should aim to consume ~25-30 grams of protein with their meals and snacks.

Consider the following ways for adding protein to your meal at a deli:

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  • Deli meat: Leaner options include turkey, chicken, ham, and roast beef
  • Grilled chicken breast
  • Smoked or marinated salmon
  • Tuna (mixed with light mayo)
  • Low-fat sliced cheese
  • Salad bar: Hard-boiled eggs, cottage cheese, tofu, beans, diced turkey or ham

Choose Healthy Fats

Balance out your meal with a variety of healthy, unsaturated fats. The following foods contain unsaturated fats and are often available at sandwich shops.

  • Avocado, guacamole
  • Olives, olive spread
  • Fatty fish: Salmon or tuna (contain omega-3 fatty acids)
  • Salad bar: Nuts and seeds
  • Salad dressings and other items prepared with vegetable oils (olive, canola, sunflower, safflower)
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Athletes can limit their intake of saturated fats at a deli in the following ways:

  • Choose broth-based soups over soups made with cream.
  • Select lean deli meat options instead of Italian deli meats such as salami, pepperoni, and bologna, which tend to be higher in saturated fat.
  • Request dressings and sandwich spreads be served on the side, so you can control the amount added to your meal.
  • Choose lower fat condiments for your sandwich, such as mustard, Dijon mustard, and light mayonnaise.
  • Limit cheese sauces, butter, and sour cream.

Jason’s Deli Nutrition: Top Choices for Athletes

Based on the information shared above, let’s now identify top choices for athletes on the Jason’s Deli menu.

All the menu and nutrition information included in this article comes from the Jason’s Deli® website. Menu options and nutrition information may change as products are updated. For the most current nutrition information, refer to the Jason’s Deli website.

Jason’s Deli Nutrition: Top Sandwich Choices

When looking at sandwich choices, athletes should focus on options that provide a good source of carbohydrates, have a moderate amount of protein, and contain a limited amount of saturated fat. To further increase the nutrient content of your meal, request a variety of vegetable toppings be added to your sandwich.

Top Sandwich Choices at Jason’s Deli

Here are several ideas for healthy sandwich choices for athletes at Jason’s Deli.

  • Amy’s Turkey-O Sandwich
  • Wild Salmon-Wich (contains healthy omega-3 fatty acids)
  • Turkey Wrap
  • Roasted Turkey Breast Muffaletta

Build Your Own Sandwich

Jason’s Deli offers customers the option of creating their own sandwich at the restaurant as well. When building your sandwich, consider including some of the healthier options listed below.

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  • Protein: Roasted turkey, smoked turkey, roast beef, ham, natural grilled chicken, egg, marinated wild salmon
  • Bread: Multigrain wheat, organic wheat wrap, ancient grain bun
  • Veggie Toppings: Organic field greens, organic spinach, leafy lettuce, tomatoes, red onion rings, cucumber slices, mushrooms, pico de gallo, sliced avocado
  • Spreads: Yellow deli mustard, stone-ground mustard, honey mustard, balsamic vinaigrette, pesto aioli
  • Healthy Add-Ons: Guacamole, organic roasted red pepper hummus
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Jason’s Deli Nutrition: Top Bowls, Pasta, and Potato Choices

In addition to sandwiches, Jason’s Deli offers numerous other menu items that can help athletes meet their sports nutrition needs, including handcrafted bowls, pasta, and potatoes.

Modern Mediterranean Bowl

Jason’s Deli recently started offering handcrafted bowls on their menu. The Modern Mediterranean Bowl is a great choice for athletes, containing chicken, quinoa, hummus, and a variety of fresh vegetable ingredients.

When ordering the bowl, request the Greek dressing to be served on the side so you can control the amount added. You can further boost the carbohydrate content of your meal by ordering extra pita bread and a fresh fruit cup to enjoy on the side.

Jason’s Deli Nutrition: Pasta Options

Jason’s Deli has several pasta dishes that are high in carbohydrates and a good choice for athletes. With your pasta, consider ordering a trip to the salad bar, steamed vegetables, or a fresh fruit cup to increase the nutrient content of your meal.

  • Chicken Pasta Primo
  • Penne Pasta with Meatballs
  • Zucchini Garden Pasta
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Jason’s Deli Nutrition: Potato Options

Another great way for athletes to meet their carbohydrate needs at Jason’s Deli is with a baked potato. When ordering potatoes, consider requesting items that are high in saturated fat, such as butter and sour cream, be served on the side. This will allow you to control the amount added to your potato.

The Pollo Mexicano and the Texas Style Spud® are both options athletes can order at Jason’s Deli to help with meeting their sports nutrition needs.

Jason’s Deli Nutrition: Top Soup and Side Choices for Athletes

Once you decide on the type of sandwich or entrée you desire for your meal, it’s time to determine which sides to order. Here are recommendations for healthy soups and side items that athletes can enjoy at Jason’s Deli.

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Soup Choices

The following Jason’s Deli soups are great options for athletes.

  • Chicken Noodle Soup
  • Hearty Vegetable Chili
  • Homemade Beef Stew

Side Choices

With your sandwich, soup, or handcrafted bowl, consider ordering one of the following side items:

  • Veggie quinoa salad
  • Roasted corn and black beans
  • Italian pasta salad
  • Baked chips
  • Steamed veggies
  • Fresh fruit cup
  • Salad bar
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Jason’s Deli Gluten-Free Choices

The Jason’s Deli menu clearly indicates gluten-sensitive food items. It is important to note that Jason’s Deli is not a gluten-free environment. On the menu, the restaurant requests to let your server know if you have a gluten-sensitivity.

The following Jason’s Deli items are good choices for athletes who are gluten sensitive:

  • Build Your Own Sandwich: Select gluten-free bread
  • Modern Mediterranean Bowl: Request the bowl be served without the pita bread
  • Pollo Mexicano
  • Texas Style Spud®
  • Hearty Vegetable Chili
  • Sides: Steamed veggies, fresh fruit cup, roasted corn and black beans

Jason’s Deli Vegetarian Choices

Athletes following a plant-based diet can also find a variety of options to meet their sports nutrition needs at Jason’s Deli.

Consider trying the following Jason’s Deli vegetarian choices:

  • Spinach Veggie Wrap
  • Build Your Veggie Sandwich
  • Modern Mediterranean Bowl: Request to be made without chicken
  • Hearty Vegetable Chili
  • Sides: Italian pasta salad, steamed veggies, fresh fruit cup, roasted corn and black beans
Jason's Deli Nutrition: Top Choices for athletes (6)

Jason’s Deli Nutrition: Catering for a Team

In addition to enjoying Jason’s Deli at the restaurant, their catering can be a great pre or post-game meal for athletic teams.

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Breakfast and Pre-Game Catering

If you are catering breakfast for a team event, consider ordering the following:

  • Breakfast Sammy Box: These flatbread breakfast sandwiches include a fresh-cracked egg, muenster cheese, and your choice of meat. For a leaner option, select ham to be included on the Breakfast Sammy instead of sausage or bacon.
  • Blueberry and banana nut muffins
  • Fresh fruit tray

Jason’s Deli traditional sandwich trays and fresh fruit platters are a great option for pre-game food to have available for athletes to snack on in the locker room.

Post-Game Catering Ideas

For a post-game meal, consider ordering the Pasta Feast, which comes with your choice of pasta, a salad, and herb focaccia bread. Another post-game meal option for the team is the Jason’s Deli Potato Bar. If you go this route, select healthier topping options for the potatoes such as grilled chicken or Hearty Vegetable Chili.

Ready to Eat!

You are now set with a variety of ideas for healthy menu items at Jason’s Deli. Remember to make choices that provide a good source of carbohydrates and a moderate amount of protein, which can help you meet your sports nutrition needs.

For additional sports nutrition tips on dining out, check out my blog: 10 Whataburger Healthy Choices for Athletes.

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About the Author

Mandy is a Sports Dietitian Nutritionist in the San Antonio, TX area. She is a Registered and Licensed Dietitian, a Board-Certified Specialist in Sports Dietetics, a Licensed Athletic Trainer, and is a Certified Exercise Physiologist through the American College of Sports Medicine.Mandy believes the key to reaching one’s full potential, both in everyday life and in sports performance, relies on a healthy nutritional foundation.Learn more about the work Mandy does here.

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What is the healthiest bread at Jason's Deli? ›

The Bread on the Jason's Deli menu with the lowest amount of carbs are Gluten Free Bread (37 g), Garlic Olive Oil Focaccia Bread (for Caesar Salad) (37 g) and Lighter Portion Chicken Pasta Alfredo – No Bread (41 g).

How much protein is in Jason's deli tuna melt? ›

Jason's Deli Specialty Sandwiches Tuna Melt Whole (1 serving) contains 39g total carbs, 33g net carbs, 69g fat, 55g protein, and 990 calories.

How many calories are in a Jason's deli nutty chicken salad? ›

Ingredients: (770/430 cal) Grilled, 100% antibiotic-free chicken breast, organic field greens, grapes, feta, nuts, dried cranberries, raisins, pumpkin seeds, strawberries, balsamic vinaigrette.

How many calories are in a Jason's Deli Mesa chicken salad? ›

(830/460 cal) Grilled, 100% antibiotic-free chicken breast, mixed salad greens, cheddar, grape tomatoes, chopped avocado, roasted corn and black bean mix, served with jalepeño ranch.

What is the healthiest thing to order from a deli? ›

There are a few kinds of deli meat that are healthier choices: turkey, chicken or roast beef, Crumble Smith says. Salami, bologna, pepperoni and pastrami, for example, have more sodium and are generally more processed.

What is healthy to order at a deli? ›

Good sandwich choices include sliced deli or rotisserie chicken, turkey, ham, lean roast beef, canned salmon or tuna, nut butter, grilled tempeh or tofu, smashed cooked beans, and reduced-fat cheese.

Is tuna fish sandwich good for protein? ›

Tuna is a good source of omega-3s, protein, and vitamin D, and it has few calories. They are brilliant for the body as they help to improve sight, boost brain function and lower cholesterol. Adding them to your sandwich will keep your health in check and active.

Is tuna salad sandwich a good source of protein? ›

Three ounces of canned tuna in water contains 108 calories and 20 grams of protein. It provides 5 percent of your daily iron needs, a multitude of energy boosting B-vitamins and 80% of your daily recommended amount of selenium.

Does salmon and tuna have protein? ›

Both tuna and salmon are extremely nutritious. They're packed with protein and a wide range of vitamins and minerals. Tuna's lean meatiness is due to its higher protein and lower fat content, while salmon's moist texture and oily flavor are largely due to its fat content.

How many calories are in Jason's Deli broccoli cheese soup? ›

Jason's Deli Soups Broccoli Cheese Cup (1 serving) contains 17g total carbs, 16g net carbs, 18g fat, 13g protein, and 290 calories.

How many calories in a regular chicken panini from Jason's Deli? ›

Ingredients: (770 cal) Grilled, 100% antibiotic-free chicken breast, provolone, pesto aioli, tomato, organic spinach, sourdough.

How many calories are in Jason's Deli vegetable chili? ›

Nutrition Facts
Calories 580(2427 kJ)
Cholesterol140 mg47%
Sodium1930 mg80%
Total Carbohydrate22 g7%
Dietary Fiber4 g16%
7 more rows

What kind of sandwich bread is healthiest? ›

To choose a beneficial bread, look for varieties made from 100% whole-grain and/or sprouted-grain flours. Make sure your bread is low in added sweeteners. A few good options include sourdough, rye, flax, and oat breads.

Is Jason's sourdough bread good for you? ›

At Jason's, we understand the importance of natural and honest ingredients. Our gentle baking processes, low yeast and low glycaemic index offer gut-health benefits, including reduced bloating and maintaining stable blood sugar levels.

Is Jason's sourdough any good? ›

Having eaten 'artisan' loaves before, Jason's was definitely up to scratch. The bread toasted well and had that delightful sourdough crunch and slight sourness. Utterly delicious!


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