Jason’s Deli Nutrition: Healthy Choices for Athletes

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.

Include Lean Protein

Consuming lean protein throughout the day with meals and snacks is important for athletes.

Protein has many essential roles in the body, including supporting athletes with building and maintaining lean muscle mass. 

To get the most benefit from protein, athletes are encouraged to spread protein intake throughout the day with several meals and snacks. Athletes should aim to consume ~0.25-0.3 grams of protein per kg of body weight at each eating occasion (1, 2). 

In general, this calculates to be in the range of ~25-30 grams of protein at each meal/snack (depending on the weight of the athlete). In addition, athletes should include protein in their meal following a workout to support their recovery nutrition needs. 

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

• 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) 

Limit Foods High in Saturated Fat

Athletes should also be mindful to select menu items that are low in saturated fat. Saturated fat is associated with increased inflammation in the body (3).

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: Healthy Choices for Athletes

Based on the information shared above, let’s now identify healthy 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.

A Note on Sodium in Jason’s Deli Menu Items

It is important to note that many of the Jason’s Deli menu items discussed below are also high in sodium. In general, consuming sodium in the diet can help athletes with replacing the sodium lost in sweat.

However, athletes who have been advised to restrict sodium in their diet should work with a sports dietitian nutritionist to develop an individualized plan for meeting their sports nutrition needs.

Jason’s Deli Nutrition: Healthy 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 healthy, unsaturated fats.

To further increase the nutrient content of your meal, request a variety of vegetable toppings be added to your sandwich.

Healthy 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.

• 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

Jason’s Deli Nutrition: Healthy 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 now offers 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 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

To help reduce the saturated fat content of the pastas, request the use of marinara sauce for the pasta. You can also order the cheese on the side so that you can control the amount added to your pasta.

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: Healthy 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.

Healthy Soup Choices at Jason’s Deli

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

• Chicken Noodle Soup
• Fire Roasted Tortilla

Healthy Side Choices at Jason’s Deli

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

• Fresh fruit cup
• Steamed veggies
• Tzatziki with Cucumber Slices
• Roasted corn and black beans
• Italian pasta salad
• Baked chips
• Salad bar

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®
• Sides: Steamed veggies, fresh fruit cup, roasted corn & black bean salad

Jason’s Deli Healthy Vegetarian Choices

Athletes following a vegetarian or vegan diet can also find a variety of options to meet their sports nutrition needs at Jason’s Deli.

Consider trying the following healthy Jason’s Deli vegetarian choices:

• Spinach Veggie Wrap
• Build Your Veggie Sandwich
• Modern Mediterranean Bowl: Request to be made without chicken
• Sides: Italian pasta salad, steamed veggies, fresh fruit cup, roasted corn & black bean salad

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.

Breakfast and Pre-Game Catering

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

• Breakfast Sammy Box: Flatbread breakfast sandwiches that 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 easy team dinner option is the Jason’s Deli Potato Bar. If you go this route, select healthier topping options for the potatoes such as grilled chicken, pico de gallo, and salsa.

Jason’s Deli Boxed Meals

The Jason’s Deli sandwich boxed meals can be a great team meal option for away games. I find that boxed meals are an easy option when athletes will be eating on the bus.

Make sure to choose one of the nutritious sandwich options discussed above. On the side, include a fresh fruit cup or baked chips for a healthy addition to the meal.

Jason’s Deli Nutrition: Healthy Choices for Athletes

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 athletes meet their 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 Tyler 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 has experience working with athletes at the high school, collegiate, and professional levels. She believes the key to reaching one’s full potential, both in everyday life and in sports performance, relies on a healthy nutritional foundation.