Low Calorie Greggs Under 400 Calories: Full Lunch & Snack List
Staying under a 400-calorie threshold at lunchtime is a common benchmark for calorie counters and office workers. Greggs offers more than 25 complete meal options under 400 kcal, from crisp baguettes and cold sandwiches to warm pasties. Here is the complete verified menu breakdown.
In this guide
Direct Answer: What Greggs Lunches Are Under 400 Calories?
You have excellent choices across three distinct food categories:
1. Sandwiches & Salads: Ham Sandwich (258 kcal), Cheese Sandwich (308 kcal), Tuna Crunch Roll (318 kcal), Tuna Mayonnaise & Cucumber (329 kcal), Roast Chicken Salad (349 kcal), and Free Range Egg Mayonnaise (358 kcal).
2. Hot Pastries: Chicken Rolls (305 kcal), Vegan Sausage Roll (308 kcal), and Sausage Roll (347 kcal).
3. Hot Soups & Sides: Tomato Soup (195 kcal), Southern Fried Wedges (240 kcal), and Spicy BBQ Chicken Bites (286 kcal).
Top Sandwiches & Salads Under 400 Kcal Ranked
Ranked in ascending order of energy density using Greggs' published nutritional information:
| Item Name | Calories | Protein | Carbs | Fat | London Price |
|---|---|---|---|---|---|
| Side Salad | 14 kcal | 1.1g | 1.7g | 0.0g | Varies |
| Ham Sandwich | 258 kcal | 15.0g | 37g | 4.9g | £1.80 |
| Cheese Sandwich | 308 kcal | 14.0g | 36g | 11.0g | £1.80 |
| Egg Mayonnaise Sandwich | 317 kcal | 15.0g | 39g | 10.0g | £2.50 |
| Tuna Crunch Roll | 318 kcal | 21.0g | 43g | 6.0g | £4.10 |
| Honey Roast Ham & Egg (HS) | 324 kcal | 16.0g | 43g | 8.9g | Varies |
| Tuna Mayonnaise & Cucumber | 329 kcal | 21.0g | 44g | 7.2g | £2.95 |
| Honey Roast Ham & Egg Salad Roll | 333 kcal | 18.0g | 41g | 9.6g | £4.10 |
| Prawn Layered Pasta Salad | 339 kcal | 12.0g | 44g | 12.0g | £4.30 |
| Roast Chicken Salad | 349 kcal | 19.0g | 45g | 9.5g | £3.40 |
| Free Range Egg Mayonnaise | 358 kcal | 16.0g | 44g | 12.0g | £2.95 |
| Cheese & Pickle Sandwich | 397 kcal | 16.0g | 46g | 16.0g | Varies |
Sweet Treats Under 300 Calories
If you want to finish your lunch with something sweet while staying in deficit, pick one of these bakery items:
• Gingerbread Men: 176 kcal | 13g sugar | £1.40
• Glazed Ring Doughnut: 201 kcal | 21g sugar | £1.40
• Sugar Strand Doughnut: 224 kcal | 13g sugar | £1.55
• Jam Doughnut: 236 kcal | 15g sugar | £1.30
• Vanilla Custard Cream Doughnut: 243 kcal | 14g sugar | £1.70
Frequently Asked Questions
Can I have a Greggs pasty and stay under 400 calories?
Yes. The standard Pork Sausage Roll (347 kcal), Vegan Sausage Roll (308 kcal), and Chicken Rolls (305 kcal) all sit comfortably under 400 calories. However, filled gravy bakes like the Steak Bake (411 kcal) slightly exceed this limit.
What is the lowest-calorie doughnut at Greggs?
The Glazed Ring Doughnut is the lowest-calorie doughnut at 201 kcal, followed by the Sugar Strand Doughnut at 224 kcal and the classic Jam Doughnut at 236 kcal.
Reference source: Official Greggs Website ↗
