Board & Brew’s sandwich-and-coffee pairing seems modest until you factor in their specialty spreads and large beverage portions. If you are watching your intake, you need a clear look at Board & Brew Nutrition and Calories before you order. This guide breaks down the menu numbers so you can make a smart choice without guessing.
The chain is famous for its hand-carved turkey and its secret sauce. But those extras add up fast. Let’s look at what you are really eating, from the classic Turkey Club to the loaded cookies.
Board & Brew Nutrition And Calories: The Core Menu
Most people come for the sandwiches. The good news is that the base ingredients are pretty clean. The bad news is that portion sizes are generous, and the spreads are heavy.
Here is a quick look at the standard offerings. Remember that these numbers are for the whole sandwich, no sides.
- Turkey Sandwich: Around 720 calories. This includes the bread, lettuce, tomato, and their signature B&B sauce.
- Roast Beef Sandwich: Approximately 810 calories. The beef is lean, but the sauce adds about 150 calories alone.
- Veggie Sandwich: Close to 590 calories. It sounds light, but the avocado spread packs a punch.
- Tuna Sandwich: Roughly 680 calories. The mayo-based tuna is the main driver here.
Understanding The Sauce Impact
The Board & Brew sauce is what makes the food taste so good. It is a mix of mayo, oil, and spices. It is not a low-calorie option.
If you ask for light sauce, you can save about 60 to 80 calories per sandwich. If you skip it entirely, you save more than 150 calories. That is a huge difference if you are counting.
Bread Choices And Their Costs
You usually get sourdough or wheat. Sourdough is slightly lower in carbs but similar in calories. The wheat bread has more fiber, which helps you feel full longer.
Ask for the bread untoasted if you want to reduce the oil content. Toasting often adds a light butter or oil spray that you do not see.
Side Dishes And Soups
Sandwiches are rarely eaten alone. The sides can double your calorie intake if you are not careful.
- Potato Salad: About 250 calories per cup. It is creamy and dense.
- Pasta Salad: Around 320 calories per cup. The dressing is oil-based and heavy.
- Clam Chowder: Close to 210 calories per bowl. It is thick and filling.
- Mixed Green Salad: Only 40 calories without dressing. This is your best bet.
Choose the green salad and use a light vinaigrette. You will save over 200 calories compared to the pasta salad.
Beverages And Coffee Drinks
Board & Brew started as a coffee shop. Their specialty drinks are large and sweet. A regular 16-ounce vanilla latte has about 250 calories. A large 20-ounce mocha can hit 400 calories easily.
Here is a simple breakdown of the drink menu:
- Drip Coffee: 5 calories. Add milk and sugar for about 50 extra calories.
- Cold Brew: 10 calories. The sweet cream version adds 110 calories.
- Chai Latte: 240 calories for a small. The mix is pre-sweetened.
- Hot Chocolate: 380 calories for a medium. This is a dessert, not a drink.
If you are pairing a drink with a sandwich, the calories stack up. A Turkey sandwich with a large mocha is over 1,100 calories. That is most of your daily needs in one meal.
How To Order A Lower Calorie Drink
You can ask for almond milk instead of whole milk. That saves about 40 calories. Ask for half the syrup pumps. That saves another 50 calories.
Or, just stick to the drip coffee. It is the cheapest and the healthiest option on the board.
Cookies And Baked Goods
The cookies at Board & Brew are huge. They are baked fresh and look tempting. But they are also very high in calories.
- Chocolate Chip Cookie: 420 calories.
- Oatmeal Raisin Cookie: 380 calories.
- Brownie: 450 calories.
These treats have almost as many calories as a sandwich. If you want something sweet, split one with a friend. Or, skip it and save the calories for a second sandwich later.
Tips For A Lighter Meal
You do not have to give up Board & Brew to eat healthy. You just need to be smart about your choices.
Here are some practical steps you can take today:
- Order your sandwich as a “salad wrap” if they offer it. This cuts the bread calories in half.
- Get the sauce on the side. Dip your sandwich instead of letting it soak.
- Choose the small size for drinks. The flavor is the same, but the calories are lower.
- Drink water with your meal. Save the coffee for a separate snack time.
- Skip the cheese. It adds about 110 calories per slice.
These small changes can reduce your meal by 300 to 400 calories. That is significant if you eat here once a week.
Frequently Asked Questions
What is the healthiest sandwich at Board & Brew?
The Veggie sandwich without extra sauce is the lowest in calories. You can also ask for the turkey on a salad base to cut carbs.
Does Board & Brew have nutrition info available in store?
Yes, they provide a full allergen and nutrition menu upon request. You can also find the pdf online, but it is not always up to date.
How many calories are in the Board & Brew sauce?
A standard serving of the sauce is about 150 calories. It is mostly oil and egg yolk, so it is very energy dense.
Can I make my sandwich a lettuce wrap?
Most locations will do this if you ask. It removes the bread, which saves you about 200 calories and 40 grams of carbs.
Are the grilled sandwiches higher in calories?
Yes. The grilling process often adds butter or oil to the bread. The Club sandwich is grilled and has about 100 more calories than the regular turkey.
Final Thoughts On Your Order
Board & Brew is a tasty option for lunch. The food is fresh and the portions are big. But the calories can be sneaky, especially with the sauce and the drinks.
Take a moment to look at the menu board before you step up. Decide on your sauce level and your drink size ahead of time. That way, you are not making a rushed decision when you are hungry.
You can enjoy a meal here without blowing your daily budget. Just keep the portions in check and be honest with yourself about the extras. A turkey sandwich with water and a side salad is a solid meal. The cookie is not.
Remember that your order is your choice. If you want the full experience, go for it. But if you are tracking your health, now you have the numbers to make the right call. That is the whole point of knowing the Board & Brew Nutrition and Calories before you walk in the door.