If you’re watching your calories but still want to enjoy your favorite high-street bakery, you’re not alone. Whether you’re trying to lose weight, manage your macros, or simply eat lighter, one question is key:
Which Greggs sandwich has the lowest (or highest) calories?
In this 2025 update, we rank every Greggs sandwich by calories, from the lightest to the heaviest. We also highlight the best low-calorie choices, how to pair smart sides and drinks, and offer tips to help you stay within your daily goals — all without giving up the convenience of Greggs.
Why Greggs Sandwich Calories Matter in 2025
With so many people in the UK becoming more health-conscious, calories have become a key part of daily food decisions. Whether you’re on a diet like calorie counting, intermittent fasting, or Slimming World, Greggs can either help or hurt your progress depending on what you choose.
The good news? Greggs offers sandwiches ranging from under 350 kcal to over 550 kcal — so there’s something for every need.
Full List: Greggs Sandwiches Ranked by Calories (2025 Menu)
Here’s a full breakdown of the Greggs 2025 sandwich menu, listed from lowest to highest calorie count:
| Sandwich Name | Calories (kcal) | Protein (g) | Saturated Fat (g) |
|---|---|---|---|
| Roast Chicken Salad Sandwich | 342 kcal | 19g | 1.5g |
| Chargrill Chicken Oval Bite | 372 kcal | 24g | 1.3g |
| Vegan Chicken-Free Sandwich | 384 kcal | 14g | 1.2g |
| Egg Mayonnaise Sandwich | 409 kcal | 13g | 3.2g |
| Tuna Crunch Baguette | 476 kcal | 20g | 2.4g |
| Mexican Chicken Baguette | 487 kcal | 26g | 2.7g |
| Ham & Cheese Baguette | 498 kcal | 27g | 7g |
| Southern Fried Chicken Baguette | 531 kcal | 25g | 5.4g |
Note: These values are based on the standard portion sizes and ingredients used in Greggs stores as of July 2025.
Top 3 Lowest-Calorie Greggs Sandwiches (2025)
1. Roast Chicken Salad Sandwich – 342 kcal
- Why it’s great: Lean roast chicken, fresh lettuce, light sauce
- Best for: Dieters, calorie-counters, or a post-gym meal
- Add-on idea: Pair with black coffee or tea for a full lunch under 400 kcal
2. Chargrill Chicken Oval Bite – 372 kcal
- Why it’s great: Grilled chicken = high protein, low fat
- Best for: High-protein eaters, gym goers, or low-fat diets
- Bonus: Only 1.3g saturated fat — one of the healthiest Greggs sandwiches overall
3. Vegan Chicken-Free Sandwich – 384 kcal
- Why it’s great: Plant-based meat alternative, lighter dressing
- Best for: Vegans, vegetarians, and dairy-free diets
- Note: Slightly lower protein (14g), but great balanced option
Top 3 Highest-Calorie Greggs Sandwiches (2025)
1. Southern Fried Chicken Baguette – 531 kcal
- Why it’s heavy: Breaded chicken, creamy sauce, larger baguette
- Watch out: Over 20g fat, and high sodium
- Best to avoid: If you’re on a weight-loss diet
2. Ham & Cheese Baguette – 498 kcal
- Why it’s heavy: High-fat cheese and baguette combo
- Saturated fat alert: Highest of all sandwiches (7g sat fat)
- Consider swapping: Choose the Chicken Oval Bite instead
3. Mexican Chicken Baguette – 487 kcal
- Why it’s heavy: Spicy mayo and cheese in a large baguette
- Still decent: 26g protein makes it filling, just balance it with water
Greggs Sandwiches Under 400 Calories (Ideal for Weight Loss)
Looking for a sandwich that won’t ruin your calorie budget? These are your best choices:
- Roast Chicken Salad Sandwich – 342 kcal
- Chargrill Chicken Oval Bite – 372 kcal
- Vegan Chicken-Free Sandwich – 384 kcal
- Egg Mayonnaise Sandwich – 409 kcal (borderline but doable)
Pro Tip: Pair any of the above with tea (4 kcal) or bottled water (0 kcal) to stay light.
Best Greggs Sandwiches for Balanced Nutrition (Calories + Protein)
Some sandwiches hit the sweet spot between moderate calories and high protein. These are best if you’re looking for energy and satiety:
| Sandwich | Calories | Protein |
|---|---|---|
| Chargrill Chicken Oval Bite | 372 kcal | 24g |
| Mexican Chicken Baguette | 487 kcal | 26g |
| Ham & Cheese Baguette | 498 kcal | 27g |
| Southern Fried Chicken Baguette | 531 kcal | 25g |
Tips to Stay Under 500 Calories at Greggs (Without Going Hungry)
1. Skip Baguettes, Choose Sandwiches or Oval Bites
Baguettes are more filling but often pack extra white carbs and sauces.
2. Avoid Crisps, Sausage Rolls, or Pastries as Add-ons
These can add 200–400 kcal instantly. Stick with your sandwich and a light drink.
3. Drink Smart
- Tea / Black Coffee = 0–5 kcal
- Latte (regular, dairy) = ~140 kcal
- Orange Juice = ~88 kcal
- Water = 0 kcal
4. Use the Greggs App or Website to Check Calories in Real Time
Greggs is transparent with its nutrition — use that to your advantage.
App Link
How Greggs Sandwich Calories Compare to Other UK Chains
Here’s how a typical Greggs sandwich compares with similar offerings:
| Brand | Average Calories | Notes |
|---|---|---|
| Greggs | 370–530 kcal | Most items under 500 kcal |
| Pret A Manger | 400–650 kcal | Lots of sauces & cheese |
| Costa | 430–560 kcal | Higher fat content in toasties |
| Subway (6”) | 350–550 kcal | Customizable, but sodium high |
Conclusion: Greggs is one of the better chains for pre-portioned, calorie-transparent sandwiches.
Sample Low-Calorie Greggs Meal Plans (All Under 500 kcal)
Option 1:
- Roast Chicken Salad Sandwich (342 kcal)
- Tea (4 kcal)
- Total: 346 kcal
Option 2:
- Vegan Chicken-Free Sandwich (384 kcal)
- Water (0 kcal)
- Total: 384 kcal
Option 3 (High-Protein Light Meal):
- Chargrill Chicken Oval Bite (372 kcal)
- Boiled Egg (if available) ~68 kcal
- Water
- Total: ~440 kcal / 30g+ protein
Conclusion: Counting Calories at Greggs Is Easy in 2025
Greggs continues to be one of the most accessible and transparent UK food chains when it comes to calories. Whether you’re trying to stay under 400 kcal, balance macros, or enjoy a cheat meal without guilt — you now have the tools to do it smartly.
Here’s the rule of thumb:
- Under 400 kcal = Roast Chicken Salad, Vegan Sandwich, Chicken Oval Bite
- Under 500 kcal but higher protein = Mexican Chicken or Ham & Cheese Baguette
- Over 500 kcal = Southern Fried Chicken — enjoy rarely, or split it
Make better choices, enjoy your food, and use this guide to plan your next Greggs lunch with confidence.