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Houston · Sandwich

Healthy options at Sourdough & Co

What to order at Sourdough & Co in Houston: 43 dishes from its menu, ranked by protein and calories.

2799 Katy Freeway Service Rd, Houston · Menu read September 27, 2026 · Restaurant’s website

Best pick

Grilled Chicken Caesar Salad

Gourmet Salads · from the menu description.

Estimated Sourdough & Co hasn’t published nutrition, so this is a range.

413–688calories (estimated range) · 7.3 g protein per 100 cal
30–50 gProtein
~25 gCarbs
~32 gFat

Best pick under every calorie limit

The most protein under each limit, counting the top of the range.

UNDER 700 CALGrilled Chicken Caesar Salad413–688 cal · 30–50 g protein

Most protein at Sourdough & Co

#DishCaloriesProteinCarbsFatProtein / 100 calSource
1French DipSandwiches870–1,45041–69 g~103 g~56 g4.7 gEstimated
2The French DipSpecialty Sandwiches563–93836–60 g~65 g~32 g6.4 gEstimated
3SW Chicken SaladSalads797–1,32936–60 g~108 g~50 g4.5 gEstimated
4ItalianSandwiches872–1,45436–60 g~100 g~64 g4.1 gEstimated
5Smoked BrisketSpecialty Sandwiches638–1,06334–56 g~75 g~40 g5.3 gEstimated

Vegetarian picks

#DishCaloriesProteinCarbsFatProtein / 100 calSource
1CapreseSpecialty Sandwiches488–81319–31 g~65 g~32 g3.8 gEstimated
2VeggieTraditional Sandwiches300–5009–15 g~72 g~6 g3.0 gEstimated
3Caesar SaladSalads557–92915–25 g~62 g~43 g2.7 gEstimated
4VeggieSandwiches607–1,01119–31 g~86 g~36 g3.1 gEstimated

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.

#DishCaloriesProteinCarbsFatProtein / 100 calSource
1Grilled Chicken Caesar SaladGourmet Salads413–68830–50 g~25 g~32 g7.3 gEstimated
2Roast BeefTraditional Sandwiches413–68830–50 g~60 g~16 g7.3 gEstimated
3Pastrami & TurkeyTraditional Sandwiches420–70029–48 g~60 g~16 g6.8 gEstimated
4PastramiSandwiches485–80830–50 g~66 g~30 g6.2 gEstimated
5Cobb SaladGourmet Salads488–81330–50 g~20 g~46 g6.2 gEstimated
6TurkeyTraditional Sandwiches375–62527–45 g~60 g~10 g7.2 gEstimated
7PastramiTraditional Sandwiches435–72529–48 g~60 g~20 g6.6 gEstimated
8Cracked Pepper TurkeyTraditional Sandwiches383–63827–45 g~60 g~11 g7.1 gEstimated
9Cranberry Turkey SandwichSpecialty Sandwiches450–75029–48 g~78 g~14 g6.3 gEstimated
10Southwest Chicken SaladGourmet Salads465–77529–48 g~40 g~34 g6.1 gEstimated
11Cracked Pepper TurkeySandwiches477–79529–48 g~68 g~29 g6.0 gEstimated
12TurkeySandwiches492–82029–48 g~67 g~31 g5.8 gEstimated
13Ham & TurkeyTraditional Sandwiches390–65026–43 g~60 g~14 g6.5 gEstimated
14Pastrami ReubenTraditional Sandwiches510–85030–50 g~64 g~28 g5.9 gEstimated
15Garlic PestoTraditional Sandwiches465–77527–45 g~60 g~24 g5.8 gEstimated
16Turkey & SalamiTraditional Sandwiches450–75026–43 g~60 g~22 g5.7 gEstimated
17HamTraditional Sandwiches390–65024–40 g~60 g~16 g6.2 gEstimated
18The French DipSpecialty Sandwiches563–93836–60 g~65 g~32 g6.4 gEstimated
19Tuna SaladTraditional Sandwiches465–77523–38 g~60 g~28 g4.8 gEstimated
20Chicken CholulaSpecialty Sandwiches585–97532–53 g~68 g~36 g5.4 gEstimated
21Chicken SaladTraditional Sandwiches525–87524–40 g~70 g~32 g4.6 gEstimated
22Tuna SaladSandwiches537–89524–40 g~67 g~33 g4.5 gEstimated
23Crispy Crunchy ChickenSpecialty Sandwiches600–1,00030–50 g~72 g~38 g5.0 gEstimated
24Chicken Onion CrispSandwiches603–1,00530–50 g~68 g~38 g5.0 gEstimated
25Italian SaladGourmet Salads435–72518–30 g~28 g~40 g4.1 gEstimated
26CapreseSpecialty Sandwiches488–81319–31 g~65 g~32 g3.8 gEstimated
27Pastrami ReubenSandwiches618–1,03032–53 g~84 g~37 g5.1 gEstimated
28Greek SaladGourmet Salads390–65017–28 g~30 g~34 g4.2 gEstimated
29ItalianTraditional Sandwiches563–93824–40 g~62 g~42 g4.3 gEstimated
30Ham & TurkeySandwiches629–1,04932–53 g~85 g~39 g5.0 gEstimated
31Smoked BrisketSpecialty Sandwiches638–1,06334–56 g~75 g~40 g5.3 gEstimated
32Roast BeefSandwiches638–1,06330–50 g~96 g~34 g4.7 gEstimated
33HamSandwiches648–1,08026–44 g~100 g~36 g4.1 gEstimated
34VeggieTraditional Sandwiches300–5009–15 g~72 g~6 g3.0 gEstimated
35Garlic Pesto TurkeySandwiches697–1,16130–50 g~83 g~50 g4.3 gEstimated
36Caesar SaladSalads557–92915–25 g~62 g~43 g2.7 gEstimated
37VeggieSandwiches607–1,01119–31 g~86 g~36 g3.1 gEstimated
38Pastrami TurkeySandwiches767–1,27933–55 g~101 g~46 g4.3 gEstimated
39French DipSandwiches870–1,45041–69 g~103 g~56 g4.7 gEstimated
40Turkey & Dry SalamiSandwiches782–1,30434–56 g~103 g~49 g4.3 gEstimated
41SW Chicken SaladSalads797–1,32936–60 g~108 g~50 g4.5 gEstimated
42ItalianSandwiches872–1,45436–60 g~100 g~64 g4.1 gEstimated
43Chicken SaladSandwiches752–1,25426–44 g~105 g~45 g3.5 gEstimated

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 Sourdough & Co and the places around it for your own calorie and protein goals. No account needed.

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