My Fit MenuHouston · American
Healthy options at Murphy's Deli
What to order at Murphy's Deli in Houston: 68 dishes from its menu, ranked by protein and calories.
811 Main St, Houston · Menu read September 27, 2026 · Restaurant’s website
Best pick
Southwest Chicken
Salads · from the menu description.
Estimated Murphy's Deli hasn’t published nutrition, so this is a range.
390–650calories (estimated range) · 7.7 g protein per 100 cal
30–50 gProtein
~30 gCarbs
~28 gFat
Best pick under every calorie limit
The most protein under each limit, counting the top of the range.
UNDER 600 CALItalian taco360–600 cal · 17–28 g protein
UNDER 700 CALSouthwest Chicken390–650 cal · 30–50 g protein
Most protein at Murphy's Deli
| # | Dish | Calories | Protein | Carbs | Fat | Protein / 100 cal | Source |
|---|---|---|---|---|---|---|---|
| 1 | Chicken ParmesanFettuccine or Cavatappi pasta, plus garlic cheese bread | 825–1,375 | 41–69 g | ~100 g | ~52 g | 5.0 g | Estimated |
| 2 | California chicken sandwichgrill | 788–1,313 | 38–63 g | ~80 g | ~58 g | 4.8 g | Estimated |
| 3 | Philly cheesesteakgrill | 863–1,438 | 38–63 g | ~90 g | ~65 g | 4.3 g | Estimated |
| 4 | New YorkerSignature Sandwich | 638–1,063 | 36–60 g | ~55 g | ~48 g | 5.6 g | Estimated |
| 5 | Grilled Chicken Creamy Basil Pesto SauceFettuccine or Cavatappi pasta, plus garlic cheese bread | 735–1,225 | 36–60 g | ~90 g | ~48 g | 4.9 g | Estimated |
Vegetarian picks
| # | Dish | Calories | Protein | Carbs | Fat | Protein / 100 cal | Source |
|---|---|---|---|---|---|---|---|
| 1 | Italian tacoTACOS | 360–600 | 17–28 g | ~38 g | ~27 g | 4.6 g | Estimated |
| 2 | ItalianBURRITOS | 585–975 | 26–43 g | ~66 g | ~42 g | 4.4 g | Estimated |
| 3 | California GardenChicken Sandwich | 510–850 | 18–30 g | ~60 g | ~38 g | 3.5 g | Estimated |
| 4 | Egg SaladHomemade | 420–700 | 14–23 g | ~55 g | ~28 g | 3.2 g | Estimated |
| 5 | Potato & eggTACOS | 315–525 | 11–19 g | ~45 g | ~20 g | 3.6 g | Estimated |
Every dish, best first
Mains, salads, sandwiches and breakfasts from the menu, best first. Dishes the menu only names come after the ones it describes, since their estimates are rougher. Starters, sides, desserts, drinks and plates for sharing aren’t ranked.
| # | Dish | Calories | Protein | Carbs | Fat | Protein / 100 cal | Source |
|---|---|---|---|---|---|---|---|
| 1 | Southwest ChickenSalads | 390–650 | 30–50 g | ~30 g | ~28 g | 7.7 g | Estimated |
| 2 | Chicken CaesarSalads | 375–625 | 29–48 g | ~15 g | ~32 g | 7.6 g | Estimated |
| 3 | Grilled Chicken Caesar SaladSalads | 390–650 | 29–48 g | ~20 g | ~32 g | 7.3 g | Estimated |
| 4 | Oven Roasted Turkey SubCustom Subs | 390–650 | 26–44 g | ~60 g | ~15 g | 6.7 g | Estimated |
| 5 | Turkey Avocado WrapWraps | 488–813 | 27–45 g | ~55 g | ~32 g | 5.5 g | Estimated |
| 6 | Chicken Pesto PaniniPaninis | 525–875 | 32–53 g | ~58 g | ~32 g | 6.0 g | Estimated |
| 7 | Roast Beef SubCustom Subs | 435–725 | 26–43 g | ~60 g | ~22 g | 5.9 g | Estimated |
| 8 | Reuben or RachelChicken Sandwich | 525–875 | 30–50 g | ~52 g | ~34 g | 5.7 g | Estimated |
| 9 | Turkey SupremeMurphy's Originals | 525–875 | 30–50 g | ~58 g | ~34 g | 5.7 g | Estimated |
| 10 | Buffalo Chicken WrapWraps | 510–850 | 29–48 g | ~55 g | ~34 g | 5.6 g | Estimated |
| 11 | Caprese Chicken SandwichChicken Sandwich | 540–900 | 33–55 g | ~56 g | ~34 g | 6.1 g | Estimated |
| 12 | Chicken Sun-Dried Tomato SandwichChicken Sandwich | 540–900 | 32–53 g | ~58 g | ~34 g | 5.8 g | Estimated |
| 13 | Santa Fe ChickenSignature Sandwich | 540–900 | 32–53 g | ~62 g | ~32 g | 5.8 g | Estimated |
| 14 | Spiced Turkey PaniniPaninis | 525–875 | 29–48 g | ~60 g | ~32 g | 5.4 g | Estimated |
| 15 | Corned Beef SubCustom Subs | 450–750 | 24–40 g | ~60 g | ~25 g | 5.3 g | Estimated |
| 16 | GyroPitas | 450–750 | 24–40 g | ~50 g | ~30 g | 5.3 g | Estimated |
| 17 | Pastrami SubCustom Subs | 465–775 | 24–40 g | ~60 g | ~28 g | 5.2 g | Estimated |
| 18 | Ham SubCustom Subs | 413–688 | 23–38 g | ~60 g | ~20 g | 5.5 g | Estimated |
| 19 | Roast Beef MeltSignature Sandwich | 570–950 | 35–58 g | ~55 g | ~38 g | 6.1 g | Estimated |
| 20 | Chicken SaladHomemade | 465–775 | 23–38 g | ~55 g | ~30 g | 4.8 g | Estimated |
| 21 | Turkey Avocado Bacon PaniniPaninis | 563–938 | 30–50 g | ~58 g | ~40 g | 5.3 g | Estimated |
| 22 | French DipSignature Sandwich | 585–975 | 34–56 g | ~60 g | ~38 g | 5.8 g | Estimated |
| 23 | Tuna SaladHomemade | 450–750 | 21–35 g | ~55 g | ~28 g | 4.7 g | Estimated |
| 24 | Club SupremeMurphy's Originals | 585–975 | 32–53 g | ~60 g | ~40 g | 5.4 g | Estimated |
| 25 | Denver tacoTACOS | 375–625 | 19–31 g | ~34 g | ~28 g | 5.0 g | Estimated |
| 26 | Murphy original tacoTACOS | 465–775 | 20–34 g | ~48 g | ~36 g | 4.4 g | Estimated |
| 27 | Texas DelightSignature Sandwich | 600–1,000 | 33–55 g | ~58 g | ~42 g | 5.5 g | Estimated |
| 28 | Manhattan bagelBREAKFAST SANDWICHES | 450–750 | 20–33 g | ~58 g | ~28 g | 4.3 g | Estimated |
| 29 | DenverBURRITOS | 563–938 | 27–45 g | ~62 g | ~40 g | 4.8 g | Estimated |
| 30 | Southern tacoTACOS | 420–700 | 18–30 g | ~42 g | ~33 g | 4.3 g | Estimated |
| 31 | Murphy ciabattaBREAKFAST SANDWICHES | 488–813 | 19–31 g | ~52 g | ~38 g | 3.8 g | Estimated |
| 32 | Italian tacoTACOS | 360–600 | 17–28 g | ~38 g | ~27 g | 4.6 g | Estimated |
| 33 | The classicBREAKFAST SANDWICHES | 465–775 | 18–30 g | ~45 g | ~38 g | 3.9 g | Estimated |
| 34 | MuffulettaHomemade | 600–1,000 | 29–48 g | ~70 g | ~42 g | 4.8 g | Estimated |
| 35 | Italian Press PaniniPaninis | 585–975 | 27–45 g | ~58 g | ~44 g | 4.6 g | Estimated |
| 36 | Cobb SaladSalads | 413–688 | 17–28 g | ~20 g | ~42 g | 4.0 g | Estimated |
| 37 | New YorkerSignature Sandwich | 638–1,063 | 36–60 g | ~55 g | ~48 g | 5.6 g | Estimated |
| 38 | Egg & meatTACOS | 338–563 | 15–25 g | ~32 g | ~26 g | 4.4 g | Estimated |
| 39 | Chef's SaladSalads | 360–600 | 15–25 g | ~25 g | ~34 g | 4.2 g | Estimated |
| 40 | Grilled chicken sandwichgrill | 638–1,063 | 34–56 g | ~78 g | ~40 g | 5.3 g | Estimated |
| 41 | ItalianBURRITOS | 585–975 | 26–43 g | ~66 g | ~42 g | 4.4 g | Estimated |
| 42 | BLT SubCustom Subs | 413–688 | 15–25 g | ~58 g | ~28 g | 3.6 g | Estimated |
| 43 | California GardenChicken Sandwich | 510–850 | 18–30 g | ~60 g | ~38 g | 3.5 g | Estimated |
| 44 | Spicy beef marinaraMenu | 638–1,063 | 29–48 g | ~95 g | ~35 g | 4.5 g | Estimated |
| 45 | Egg SaladHomemade | 420–700 | 14–23 g | ~55 g | ~28 g | 3.2 g | Estimated |
| 46 | Potato & eggTACOS | 315–525 | 11–19 g | ~45 g | ~20 g | 3.6 g | Estimated |
| 47 | FalafelPotatoes | 375–625 | 12–20 g | ~50 g | ~26 g | 3.2 g | Estimated |
| 48 | Veggie WrapWraps | 413–688 | 12–20 g | ~60 g | ~28 g | 2.9 g | Estimated |
| 49 | New york bagelBREAKFAST SANDWICHES | 338–563 | 11–18 g | ~58 g | ~18 g | 3.1 g | Estimated |
| 50 | Greek SaladSalads | 360–600 | 11–18 g | ~50 g | ~26 g | 2.9 g | Estimated |
| 51 | Murphy originalBURRITOS | 675–1,125 | 29–48 g | ~78 g | ~50 g | 4.2 g | Estimated |
| 52 | SouthernBURRITOS | 660–1,100 | 27–45 g | ~72 g | ~50 g | 4.1 g | Estimated |
| 53 | Pesto shrimp primaveraMenu | 713–1,188 | 30–50 g | ~90 g | ~48 g | 4.2 g | Estimated |
| 54 | Grilled Chicken Creamy Basil Pesto SauceFettuccine or Cavatappi pasta, plus garlic cheese bread | 735–1,225 | 36–60 g | ~90 g | ~48 g | 4.9 g | Estimated |
| 55 | Chicken tender basketgrill | 750–1,250 | 34–56 g | ~85 g | ~55 g | 4.5 g | Estimated |
| 56 | Chicken ParmesanFettuccine or Cavatappi pasta, plus garlic cheese bread | 825–1,375 | 41–69 g | ~100 g | ~52 g | 5.0 g | Estimated |
| 57 | California chicken sandwichgrill | 788–1,313 | 38–63 g | ~80 g | ~58 g | 4.8 g | Estimated |
| 58 | Chicken alfredo florentineMenu | 788–1,313 | 36–60 g | ~88 g | ~55 g | 4.6 g | Estimated |
| 59 | Philly cheesesteakgrill | 863–1,438 | 38–63 g | ~90 g | ~65 g | 4.3 g | Estimated |
| 60 | Garlic Shrimp AlfredoFettuccine or Cavatappi pasta, plus garlic cheese bread | 788–1,313 | 34–56 g | ~95 g | ~55 g | 4.3 g | Estimated |
| 61 | MD smash burgergrill | 825–1,375 | 32–53 g | ~85 g | ~65 g | 3.8 g | Estimated |
| 62 | Murphy's hot fried chickengrill | 825–1,375 | 32–53 g | ~95 g | ~60 g | 3.8 g | Estimated |
| 63 | Bbq sandwichgrill | 788–1,313 | 30–50 g | ~95 g | ~55 g | 3.8 g | Estimated |
| 64 | Classic cheeseburgergrill | 788–1,313 | 30–50 g | ~82 g | ~62 g | 3.8 g | Estimated |
| 65 | Bacon cheeseburgergrill | 900–1,500 | 34–56 g | ~82 g | ~75 g | 3.8 g | Estimated |
| 66 | Classic veggie cheeseburgergrill | 675–1,125 | 19–31 g | ~90 g | ~48 g | 2.8 g | Estimated |
| 67 | Cucumber, Feta Cheese & Mediterranean Dressing SaladMenu | 195–325 | 6–10 g | ~10 g | ~21 g | 3.1 g | Estimated |
| 68 | Green SaladSalads | 188–313 | 4–6 g | ~18 g | ~18 g | 2.0 g | Estimated |
Where these numbers come from
These restaurants don’t publish nutrition, so every number here is Estimated. My Fit Menu reads each restaurant’s own online menu and adds up typical restaurant portions of each dish’s ingredients. Estimates are always ranges: ±25% when the menu describes the dish, ±35% when it only names it. Tap a label to see the menu it came from.
“Best” means the most protein inside a moderate calorie range: 400–650 calories and a 40 g protein target, the same formula as the app’s Fat-loss goal. Portions vary and menus change, so confirm with the restaurant, and never rely on these for allergies.
Own one of these restaurants? Email hello@myfitmenu.health to correct your numbers, share your own nutrition, or remove your page. How we read menus: MyFitMenuBot.
See what fits near you
My Fit Menu ranks every dish at Murphy's Deli and the places around it for your own calorie and protein goals. No account needed.
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