Learning more about the calorie and fat content of your favorite menu items at Cosi can help you better understand how to fit a meal at Cosi into your diet. Cosi publishes nutritional information for all of its menu items at its website. Most Cosi foods contain no trans fat, though they typically have high calorie and fat content. You can reduce the calorie and fat content of your meal by sharing it with a friend or eating half of it and saving the rest for later.
Sandwiches
Some of the highest-calorie sandwiches at Cosi include the Cosi Club sandwich, with 497 calories, including 86 calories from fat, and the Buffalo Bleu sandwich, with 565 calories, including 226 calories from fat. The Buffalo Bleu sandwich has 25 g of fat, or 38 percent of your recommended daily fat intake. The sandwich also contains 90 mg of cholesterol, 923 mg of sodium, 47 g of carbohydrates and 36 g of protein. Lower-calorie sandwich options include the Hummus and Fresh Veggies sandwich, with 397 calories, including 59 calories from fat, the Turkey Light sandwich, with 390 calories, including 48 calories from fat and the Fire-Roasted Veggie sandwich, with 324 calories, including 68 calories from fat. The Turkey Light sandwich has only 5 g of fat 1 g of saturated fat and 35 mg of cholesterol.
Melts
Cosi melts typically contain more calories than the restaurant's sandwiches. The Crab Cake Melt packs 886 calories, including 541 calories from fat. The Crab Cake melt has 60 g of fat, or 90 percent of your recommended daily fat intake. The same melt has 131 mg of cholesterol, 1,437 mg of sodium, 51 g of carbohydrates and 31 g of protein. The Tuna Melt has 874 calories, including 362 calories from fat, as well as 118 mg of cholesterol, 1,154 mg of sodium, 61 g of carbohydrates and 65 g of protein. The Pesto Chicken Melt contains 671 calories, including 319 calories from fat. The Bacon Turkey Cheddar Melt provides a slightly lower-calorie alternative, with only 572 calories, including 214 calories from fat.
Salads
Salads often have high calorie and fat content. The signature salad at Cosi contains 611 calories, including 401 calories from fat. This salad has 45 of fat, 5 g of saturated fat, 32 mg of cholesterol, 664 mg of sodium, 44 g of carbohydrates and 12 g of protein. The Cosi Cobb salad packs even more calories and fat, with 708 calories, including 492 calories from fat, 55 g of fat and 120 mg of cholesterol. The Grilled Wild Alaskan Salmon Salad contains only 457 calories, but it has 27 g of fat and 266 mg of cholesterol, or 89 percent of your recommended daily cholesterol intake. The Tuscan Steak Salad has 17 g of saturated fat, or 75 percent of your recommended daily saturated fat intake. These calorie counts include dressing. You can lower the calorie content by choosing a low-fat or non-fat dressing instead of the dressing the salad comes with. The fat-free balsamic dressing contains only 28 calories, and the fat-free balsamic and Dijon vinaigrette contains only 29 calories. The Cosi oriental dressing has 76 calories and 5 g of fat, and the reduced-fat sherry shallot dressing has 94 calories and 6 g of fat. High-calorie dressings include the Caesar dressing, with 365 calories and 28 g of fat, the Balsamic dressing, with 357 calories and 39 g of fat and the aioli dressing, with 159 calories and 16 g of fat.
Pizzas
The Chicken Gorgonzola with Fig flatbread pizza has the most calories, with 1,073 calories, including 373 calories from fat. The Smoky BBQ Chicken Flatbread has 887 calories, including 188 calories from fat. The Margherita Flatbread Pizza has 703 calories, including 277 calories from fat, and the Original Cheese has 683 calories, including 263 calories from fat. Most Cosi pizzas contain at least 1,000 mg of sodium and at least 90 g of carbohydrates. They also provide 34 to 57 g of protein.
Soups
Side soups provide lower-calorie alternatives to other menu items at Cosi. The Pollo y Pasta side soup has only 69 calories, including 17 calories from fat. The soup provides 6 g of protein. A side Tomato & Basil soup has 204 calories, including 164 calories from fat, and a side Lobster Butternut Squash Bisque has 106 calories, including 45 calories from fat. The Three Bean Chili side soup has only 75 calories and no fat.
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