Togo’s Nutrition

When you enter a fast food restaurant and you are not aware of the food items on their menu list, you will surely order a meal that is the most visually appealing. If you have high blood pressure, that will be dangerous. It will be better if say, you find yourself in Togo’s, searching for a nice meal, and you know some things about Togo’s nutrition facts.

FoodServing Size (g)CaloriesTotal Fat (g)Saturated Fat (g)Cholesterol (mg)Sodium (mg)Carbohydrates (g)Dietary Fiber (g)Sugars (g)Protein (g)

Cold Sandwiches

AIbacore Tuna - Family1.00 Sandwich2180601214573602871533121
AIbacore Tuna - Large1.00 Sandwich83025650292010861345
AIbacore Tuna - Mini1.00 Sandwich33081.515610472517
AIbacore Tuna - Regular1.00 Sandwich550173351820734930
Avocado & Cheese - Family1.00 Sandwich25201164717066502893622100
Avocado & Cheese - Large1.00 Sandwich930421760261010814837
Avocado & Cheese - Mini1.00 Sandwich35013515930465413
Avocado & Cheese - Regular1.00 Sandwich6302911401710739625
Avocado & Cucumber - Family1.00 Sandwich183055804860298372750
Avocado & Cucumber - Large1.00 Sandwich68021401980112141019
Avocado & Cucumber - Mini1.00 Sandwich28071076048548
Avocado & Cucumber - Regular1.00 Sandwich45011201260759713
Black Forest Ham & Cheese - Family1.00 Sandwich21105828270100002661224138
Black Forest Ham & Cheese - Large1.00 Sandwich76020109538701006950
Black Forest Ham & Cheese - Mini1.00 Sandwich30063351470432319
Black Forest Ham & Cheese - Regular1.00 Sandwich520158652570664635
California Club - Family1.00 Sandwich31201623635592502842939115
California Club - Large1.00 Sandwich119063141303400108121542
California Club - Mini1.00 Sandwich460225451320465617
California Club - Regular1.00 Sandwich7804099023107171029
Capicolla Dry Salami & Provolone - Family1.00 Sandwich361015663935100002761547293
Capicolla Dry Salami & Provolone - Large1.00 Sandwich121045213207080103617102
Capicolla Dry Salami & Provolone - Mini1.00 Sandwich4601771102520442636
Capicolla Dry Salami & Provolone - Regular1.00 Sandwich1000501723549806941273
Cheese - Family1.00 Sandwich26001126830578002701423135
Cheese - Large1.00 Sandwich930382310029701026947
Cheese - Mini1.00 Sandwich4301912501270432323
Cheese - Regular1.00 Sandwich7203018751450684536
Chicken Salad - Family1.00 Sandwich2190701117075202931938102
Chicken Salad - Large1.00 Sandwich82026560298011071439
Chicken Salad - Mini1.00 Sandwich33091.5201090473614
Chicken Salad - Regular1.00 Sandwich540182.54019307451026
Egg Salad & Cheese - Family1.00 Sandwich259010941178570602791532124
Egg Salad & Cheese - Large1.00 Sandwich9504015665276010561246
Egg Salad & Cheese - Mini1.00 Sandwich360124220990462516
Egg Salad & Cheese - Regular1.00 Sandwich64028104451810704831
Hummus - Family1.00 Sandwich25901071206760340261865
Hummus - Large1.00 Sandwich9704050269012810724
Hummus - Mini1.00 Sandwich3801420980523310
Hummus - Regular1.00 Sandwich65027301560856416
Mortadella Salami & Provolone - Family1.00 Sandwich319013054700100002821545233
Mortadella Salami & Provolone - Large1.00 Sandwich11404519235592010661680
Mortadella Salami & Provolone - Mini1.00 Sandwich430156852170462630
Mortadella Salami & Provolone - Regular1.00 Sandwich790321417541807141158
Roast Beef & Avocado - Family1.00 Sandwich2280511025578702772621181
Roast Beef & Avocado - Large1.00 Sandwich87022590306010611866
Roast Beef & Avocado - Mini1.00 Sandwich33071.5301090454322
Roast Beef & Avocado - Regular1.00 Sandwich570132.5602010696546
Roast Beef - Family1.00 Sandwich235035936595502671520237
Roast Beef - Large1.00 Sandwich85012412536301006784
Roast Beef - Mini1.00 Sandwich34021.5451360432431
Roast Beef - Regular1.00 Sandwich58092.5852300664558
Salami and Cheese - Family1.00 Sandwich3780145571120100002851557346
Salami and Cheese - Large1.00 Sandwich131049203708370107620118
Salami and Cheese - Mini1.00 Sandwich5001761353120462744
Salami and Cheese - Regular1.00 Sandwich950371528060407241487
The Italian - Family1.00 Sandwich315013755620100002851542205
The Italian - Large1.00 Sandwich11304819215537010761572
The Italian - Mini1.00 Sandwich430167802050462628
The Italian - Regular1.00 Sandwich780341415537407141151
Turkey & Cranberry - Family1.00 Sandwich2080131175680037717130136
Turkey & Cranberry - Large1.00 Sandwich82050.560269015676250
Turkey & Cranberry - Mini1.00 Sandwich31020.52510105731619
Turkey & Cranberry - Regular1.00 Sandwich52030.54017509443234
Turkey Bacon Club - Family1.00 Sandwich2140634020082002671622138
Turkey Bacon Club - Large1.00 Sandwich78023166531401016947
Turkey Bacon Club - Mini1.00 Sandwich30074251130432318
Turkey Bacon Club - Regular1.00 Sandwich5301610502100674535
Turkey and Avocado - Family1.00 Sandwich216059818066002943624141
Turkey and Avocado - Large1.00 Sandwich80022460264011014952
Turkey and Avocado - Mini1.00 Sandwich3207120990475419
Turkey and Avocado - Regular1.00 Sandwich530152451720749736
Turkey Ham & Cheese - Family1.00 Sandwich2160512530091102711524167
Turkey Ham & Cheese - Large1.00 Sandwich76017985356010361056
Turkey Ham & Cheese - Mini1.00 Sandwich30052.5351330442323
Turkey Ham & Cheese - Regular1.00 Sandwich540137752320674642
Turkey Ham Salami & Cheese - Family1.00 Sandwich308010142760100002791541277
Turkey Ham Salami & Cheese - Large1.00 Sandwich10703415250623010561595
Turkey Ham Salami & Cheese - Mini1.00 Sandwich420125952390452536
Turkey Ham Salami & Cheese - Regular1.00 Sandwich770251120544407041070
Turkey Roast Beef & Cheese - Family1.00 Sandwich2500552540593402721522234
Turkey Roast Beef & Cheese - Large1.00 Sandwich88019913034701026980
Turkey Roast Beef & Cheese - Mini1.00 Sandwich34062.5451290442330
Turkey Roast Beef & Cheese - Regular1.00 Sandwich6201471002380684559
Turkey Salami & Cheese - Family1.00 Sandwich30109740740100002771539276
Turkey Salami & Cheese - Large1.00 Sandwich10403313240575010461492
Turkey Salami & Cheese - Mini1.00 Sandwich410114902150452535
Turkey Salami & Cheese - Regular1.00 Sandwich750241018041206941069
Turkeys Cheese - Family1.00 Sandwich2090472328078002671522166
Turkeys Cheese - Large1.00 Sandwich7501689530001016959
Turkeys Cheese - Mini1.00 Sandwich29052301080432321
Turkeys Cheese - Regular1.00 Sandwich520126652000674542

Hot Sandwiches

BBO Beef - Family1.00 Sandwich26707826455806033910115161
BBO Beef - Large1.00 Sandwich970289160288012544058
BBO Beef - Mini1.00 Sandwich380103.55511105221522
BBO Beef - Regular1.00 Sandwich67019711520108532940
Chicken - Family1.00 Sandwich1940151132076702831530175
Chicken - Large1.00 Sandwich820182.5120306010661163
Chicken - Mini1.00 Sandwich29020.5401120462424
Chicken - Regular1.00 Sandwich48040.5751960714744
French Dip - Family1.00 Sandwich2770662849088302611015271
French Dip - Large1.00 Sandwich99023101703410984696
French Dip - Mini1.00 Sandwich37073551420442334
French Dip - Regular1.00 Sandwich6901781202580663467
Meatball - Family1.00 Sandwich27501085028087303112025133
Meatball - Large1.00 Sandwich1010391810032301168949
Meatball - Mini1.00 Sandwich370135301150493417
Meatball - Regular1.00 Sandwich6902713702180785633
Pastrami - Family1.00 Sandwich30201435443590202811530164
Pastrami - Large1.00 Sandwich11004919150323010461158
Pastrami - Mini1.00 Sandwich430187551250452422
Pastrami - Regular1.00 Sandwich77037131051970662639
Pastrami Reuben - Family1.00 Sandwich39402157960093102782141188
Pastrami Reuben - Large1.00 Sandwich14207628210340010481566
Pastrami Reuben - Mini1.00 Sandwich530269701250453624
Pastrami Reuben - Regular1.00 Sandwich980532015023206951047
Roast Beef - Family1.00 Sandwich235035936595502671520237
Roast Beef - Large1.00 Sandwich85012412536301006784
Roast Beef - Mini1.00 Sandwich34021.5451360432431
Roast Beef - Regular1.00 Sandwich58092.5852300664558

Toasted Sandwiches

Chili Cheese N Beef - Family1.00 Sandwich40502124643070503352322178
Chili Cheese N Beef - Large1.00 Sandwich1500781615026101279864
Chili Cheese N Beef - Mini1.00 Sandwich54026550920503322
Chili Cheese N Beef - Regular1.00 Sandwich101053121101760856544
Clubhouse - Family1.00 Sandwich2620933735585103212649141
Clubhouse - Large1.00 Sandwich97033131153120125102049
Clubhouse - Mini1.00 Sandwich360114401080504718
Clubhouse - Regular1.00 Sandwich6602399021308071235
Pepper Jack Pastrami - Family1.00 Sandwich3950230805909220272632184
Pepper Jack Pastrami - Large1.00 Sandwich14208128205347010221265
Pepper Jack Pastrami - Mini1.00 Sandwich530289701220441424
Pepper Jack Pastrami - Regular1.00 Sandwich98057201452270681845
Uncle Tonys Italian - Family1.00 Sandwich351018672500100002912164182
Uncle Tonys Italian - Large1.00 Sandwich12906925170524010982563
Uncle Tonys Italian - Mini1.00 Sandwich4902496519904731025
Uncle Tonys Italian - Regular1.00 Sandwich880471812535507351646

Breads

Bread Bowl1.00 Serving56020012101134220
Classic White1.00 Serving5000010010002
Honey Wheat 1''1.00 Serving500.50012010112
Parmesan 1''1.00 Serving601.51<51409003
Sourdough 1''1.00 Serving7000014014102

Sandwich Dressings

BBO Chipotle Mayo - Family1.00 Serving1110122175510000000
BBO Chipotle Mayo - Large1.00 Serving420466203700000
BBO Chipotle Mayo - Mini1.00 Serving14015251250000
BBO Chipotle Mayo - Regular1.00 Serving280304152500000
Fat Free Honey Dijon Dressing - Family1.00 Serving2500001700505205
Fat Free Honey Dijon Dressing - Large1.00 Serving130000850253103
Fat Free Honey Dijon Dressing - Mini1.00 Serving300002106131
Fat Free Honey Dijon Dressing - Regular1.00 Serving6000043013151
Italian Vinaigrette - Family1.00 Serving33020903010227172845
Italian Vinaigrette - Large1.00 Serving17016309406051
Italian Vinaigrette - Mini1.00 Serving404102301011
Italian Vinaigrette - Regular1.00 Serving808104703021
Mayo - Family1.00 Serving6306911556003031
Mayo - Large1.00 Serving280305252601011
Mayo - Mini1.00 Serving130142101201011
Mayo - Regular1.00 Serving150162151401011
Mustard - Family1.00 Serving201103202111
Mustard - Large1.00 Serving51101051111
Mustard - Mini1.00 Serving0110401111
Mustard - Regular1.00 Serving5110801111
Oil - Family1.00 Serving400453000000
Oil - Large1.00 Serving150171000000
Oil - Mini1.00 Serving8091000000
Oil - Regular1.00 Serving8091000000

Salads & Salad Wraps

Asian Chicken - Full1.00 Full Size2009040400173521
Asian Chicken - Half1.00 Half Size1004.502021092311
Asian Chicken - Wrap1.00 Wrap670324.54011407481628
BBO Chicken Ranch - Full1.00 Full Size390203.55012403251822
BBO Chicken Ranch - Half1.00 Half Size270183359001721012
BBO Chicken Ranch - Wrap1.00 Wrap6403055513907281325
Chicken Caesar - Full1.00 Full Size21062.550650173324
Chicken Caesar - Half1.00 Half Size1103.512534092212
Chicken Caesar - Wrap1.00 Wrap550204.5651310678631
Farmers Market - Full1.00 Full Size16062.51055020557
Farmers Market - Half1.00 Half Size803.51.5<522011234
Farmers Market - Wrap1.00 Wrap440143<5980729812
Santa Fe Chicken - Full1.00 Full Size370164.5559503310627
Santa Fe Chicken - Half1.00 Half Size1808230480165314
Santa Fe Chicken - Wrap1.00 Wrap8004496012607513634
Viva Veggie Toasted Wrap1.00 Serving610267251360776816

Wraps

Spinach Tortillas 12''1.00 Serving32081.5029053207
Whole Wheat Tortillas 12''1.00 Serving30081.5029052628

Salad Dressings

Asian2.50 oz380334.50830100190
Blue Cheese2.50 oz380408255303033
Buttermilk Ranch2.50 oz330356406003033
Caesar2.50 oz150122.5308008032
Fat Free Honey Dijon2.50 oz110000660212122
Italian Vinaigrette2.50 oz33035506503030
Low Fat Basalmic Vinaigrette2.50 oz903.50078016060
Spicy Pepitas2.50 oz340356154503013
Thousand Island2.50 oz3103143070010080

Desserts

Chocolate Chunk Brownie3.00 oz43022635260573386
Cookie: Dark Chocolate Chunk3.00 oz380201010380501274
Cookie: Oatmeal Raisin3.00 oz36013615230573326
Cookie: Peanut Butter Chip3.00 oz430241010280482277

Soups

Broccoli Cheddar - 10 oz10.00 oz290181025139024259
Broccoli Cheddar - 12 oz12.00 oz3502212301670282610
Broccoli Cheddar - 8 oz8.00 oz24015820111019147
Chili - 10 oz10.00 oz26051.515940379514
Chili - 12 oz12.00 oz310621511004510517
Chili - 8 oz8.00 oz20041.510730307311
Garden Vegetable - 10 oz10.00 oz900.50060019454
Garden Vegetable - 12 oz12.00 oz1100.50072023454
Garden Vegetable - 8 oz8.00 oz8000048015343
New England Clam Chowder - 10 oz10.00 oz310201035120026159
New England Clam Chowder - 12 oz12.00 oz3702412401440311610
New England Clam Chowder - 8 oz8.00 oz2501683096021147
Roasted Yukon Baked Potato - 10 oz10.00 oz32024148083018129
Roasted Yukon Baked Potato - 12 oz12.00 oz3802916951000212310
Roasted Yukon Baked Potato - 8 oz8.00 oz25019116567014127
Southwestern Chicken and Green Chile - 10 oz10.00 oz3101911751080182416
Southwestern Chicken and Green Chile - 12 oz12.00 oz3702314851300222419
Southwestern Chicken and Green Chile - 8 oz8.00 oz24015960860152313

If you have some knowledge about the food you are ordering, you will be in good shape, health wise. Don’t assume that food items that normally do not contain too much fat are good to eat. It depends on how they are cooked. If too much oil, salt and spices are used to cook them, they are as bad as fatty pork and beef dishes.

Togo’s salads and dressing have reasonable amounts of calories and fats. But there is one variety that’s worth mentioning – Farmer’s Market Salad. It contains only 160 calories and 4.5 grams of fat.

You can also try their Classic White Bread which contains 50 calories, no traces of fat, and just 10 grams of carbohydrates. For other food items on their menu list, and their respective Togo’s nutrition facts, just visit their website at http://togos.com.

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