Understanding the nutritional content of your meals is key to maintaining a balanced diet, especially when eating out. At Runza, a popular fast-food chain known for its signature sandwiches, you can also make informed choices. This Runza Nutrition Guide provides detailed nutritional information for every item on the Runza menu, empowering you to stay on track with your dietary goals while enjoying your favorite Runza meals. Whether you’re counting calories, watching your fat intake, or need to know the carb content, this guide has you covered.
Understanding Runza Nutrition Facts
This guide presents a comprehensive Runza nutrition chart, detailing calories, fat, carbohydrates, fiber, and protein for each menu item. This information is crucial for anyone following specific diet programs or simply wanting to make healthier choices. By understanding the nutritional breakdown of Runza’s offerings, you can easily navigate the menu and select options that align with your nutritional needs.
The table below provides a detailed look at the nutritional content of Runza’s menu. You’ll find information on Runza Sandwiches®, Burgers, Chicken items, Kids’ Meals, Sides, Soups, Salads, Dressings, Desserts, Shakes, and even individual ingredients for customizing your Runza® Sandwich.
Navigating the Runza Menu: Healthy Options and Choices
While Runza offers a variety of delicious options, it’s important to be mindful of your choices when aiming for a healthier meal. Here are a few tips to help you navigate the Runza menu:
- Focus on Lean Protein: Opt for grilled chicken sandwiches or burgers made “The Runza® Way” which includes fresh vegetables, adding nutrients and flavor without excess calories.
- Choose Wisely with Runza Sandwiches®: While the Original Runza® is iconic, consider Mini Runza® sandwiches for smaller portions and fewer calories.
- Load up on Salads: Runza offers several salads that can be a lighter option. Choose dressings in moderation or on the side to control calorie and fat intake. The Side Salad (no dressing) is a very low-calorie choice.
- Be Mindful of Sides: French fries and onion rings can significantly add to your calorie intake. Consider smaller sizes or healthier sides if available, or share a larger portion.
- Check Soup Options: Soups like Chicken Tortilla Soup are lower in calories and fat compared to cream-based soups like Wisconsin Cheese Soup.
- Customize Your Meal: Utilize the “Individual Ingredients” section to build a Runza® Sandwich or salad that fits your nutritional preferences. Load up on vegetables and choose leaner options.
- Hydrate Smartly: Opt for water, unsweetened iced tea, or diet sodas instead of sugary slushies or regular sodas to reduce sugar and calorie intake.
By using this Runza nutrition guide, you can make informed decisions and enjoy your Runza experience while staying aligned with your health and wellness goals.
Runza Nutrition Table
| Menu Items | Serving Size | Calories (kcal) | Fat (g) | Carbs (g) | Fiber (g) | Protein (g) | Points®*(orig) | PointsPlus®* |
|---|---|---|---|---|---|---|---|---|
| Runza Sandwiches® | Serving Size | Calories (kcal) | Fat (g) | Carbs (g) | Fiber (g) | Protein (g) | Points®*(orig) | PointsPlus®* |
| Original Runza® Sandwich | As Served | 530 | 20 | 67 | 4 | 20 | 11 | 14 |
| Cheese Runza® Sandwich | As Served | 580 | 24 | 69 | 4 | 23 | 13 | 16 |
| Swiss Cheese Mushroom Runza® Sandwich | As Served | 620 | 28 | 68 | 5 | 25 | 14 | 17 |
| Jalapeno Runza® Sandwich | As Served | 650 | 32 | 69 | 4 | 24 | 15 | 18 |
| Mini Original Runza® Sandwich | As Served | 270 | 10 | 34 | 2 | 10 | 6 | 7 |
| Mini Cheese Runza® Sandwich | As Served | 290 | 12 | 35 | 2 | 12 | 6 | 8 |
| Mini Swiss Cheese Mushroom Runza® Sandwich | As Served | 320 | 14 | 34 | 3 | 13 | 7 | 9 |
| Spicy Jack Runza® Sandwich | As Served | 750 | 41 | 69 | 4 | 28 | 18 | 21 |
| BLT Runza® Sandwich | As Served | 745 | 40 | 68 | 4 | 25 | 17 | 20 |
| Cheeseburger Runza® Sandwich | As Served | 590 | 24 | 72 | 4 | 23 | 13 | 16 |
| BBQ Bacon Runza® Sandwich | As Served | 730 | 34 | 72 | 4 | 29 | 17 | 19 |
| Southwest Runza® Sandwich | As Served | 650 | 28 | 75 | 4 | 24 | 15 | 18 |
| Spicy Asian Runza® Sandwich | As Served | 600 | 21 | 81 | 4 | 21 | 13 | 16 |
| Burgers (*The Runza® Way = ketchup, mustard, onion, pickle, lettuce, tomato **Deluxe = lettuce, tomato, mayo) | Serving Size | Calories (kcal) | Fat (g) | Carbs (g) | Fiber (g) | Protein (g) | Points®*(orig) | PointsPlus®* |
| 1/4 Lb. Hamburger, The Runza® Way* | As Served | 370 | 18 | 26 | 2 | 25 | 9 | 10 |
| 1/4 Lb. Cheeseburger, The Runza® Way* | As Served | 420 | 22 | 28 | 2 | 28 | 10 | 11 |
| 1/2 Lb. Double Hamburger, The Runza® Way* | As Served | 570 | 31 | 26 | 2 | 43 | 14 | 15 |
| 1/2 Lb. Double Cheeseburger, The Runza® Way* | As Served | 670 | 39 | 30 | 2 | 49 | 16 | 18 |
| 1/4Lb. Legend Supreme | As Served | 520 | 32 | 26 | 1 | 32 | 13 | 14 |
| 1/4 Lb. Bacon Cheeseburger Deluxe** | As Served | 540 | 34 | 26 | 1 | 32 | 13 | 15 |
| 1/4 Lb. French Onion Burger | As Served | 490 | 29 | 26 | 1 | 30 | 12 | 13 |
| 1/4 Lb. Swiss Cheese Mushroom Burger | As Served | 480 | 29 | 24 | 2 | 29 | 12 | 13 |
| 1/4 Lb. BBQ, Bacon and Swiss Burger | As Served | 530 | 32 | 26 | 1 | 33 | 13 | 14 |
| 1/4 Lb. Bacon Cheeseburger | As Served | 510 | 31 | 26 | 1 | 32 | 13 | 14 |
| 1/4 Lb. Spicy Jack Hamburger | As Served | 570 | 38 | 23 | 1 | 32 | 14 | 15 |
| 1/4 Lb. Jalapeno Burger | As Served | 530 | 35 | 25 | 2 | 29 | 13 | 14 |
| Chicken Sandwiches, Chicken Wraps & Chicken Strips | Serving Size | Calories (kcal) | Fat (g) | Carbs (g) | Fiber (g) | Protein (g) | Points®*(orig) | PointsPlus®* |
| Smothered Grilled Chicken Sandwich | As Served | 430 | 17 | 37 | 2 | 34 | 10 | 12 |
| BBQ Grilled Chicken Sandwich | As Served | 400 | 11 | 40 | 1 | 34 | 9 | 10 |
| Buffalo Grilled Chicken Sandwich | As Served | 360 | 11 | 37 | 2 | 30 | 8 | 10 |
| Deluxe Grilled Chicken Sandwich | As Served | 360 | 10 | 37 | 2 | 30 | 8 | 9 |
| Spicy Jack Grilled Chicken Sandwich | As Served | 530 | 27 | 35 | 1 | 38 | 13 | 14 |
| Buffalo Mini Chicken Wrap | As Served | 320 | 16 | 31 | 1 | 13 | 8 | 9 |
| Ranch Mini Chicken Wrap | As Served | 310 | 16 | 31 | 1 | 13 | 7 | 9 |
| 2 Piece Chicken Strip | As Served | 220 | 12 | 14 | 0 | 16 | 5 | 6 |
| 4 Piece Chicken Strip | As Served | 440 | 24 | 28 | 0 | 32 | 11 | 12 |
| Kids | Serving Size | Calories (kcal) | Fat (g) | Carbs (g) | Fiber (g) | Protein (g) | Points®*(orig) | PointsPlus®* |
| Junior Hamburger, Plain | As Served | 200 | 9 | 16 | 1 | 12 | 5 | 5 |
| Junior Cheeseburger, Plain | As Served | 250 | 13 | 18 | 1 | 15 | 6 | 7 |
| Junior Hamburger, The Runza® Way* | As Served | 220 | 9 | 20 | 1 | 13 | 5 | 6 |
| Junior Cheeseburger, The Runza® Way* | As Served | 270 | 13 | 22 | 1 | 16 | 6 | 7 |
| Junior Swiss Cheese Mushroom Burger | As Served | 300 | 17 | 17 | 1 | 17 | 7 | 8 |
| Small Hamburger (Plain) Kid’s Meal (sm fry, no drink) | As Served | 420 | 20 | 45 | 4 | 15 | 9 | 12 |
| Runza® Sandwich Kid’s Meal (includes sm fry, no drink) | As Served | 480 | 21 | 63 | 5 | 13 | 11 | 14 |
| Chicken Strip Kid’s Meal (includes sm fry, no drink) | As Served | 440 | 23 | 43 | 3 | 19 | 10 | 12 |
| Mini Corn Dog Kid’s Meal (includes sm fry, no drink) | As Served | 500 | 29 | 52 | 6 | 9 | 12 | 14 |
| Sides | Serving Size | Calories (kcal) | Fat (g) | Carbs (g) | Fiber (g) | Protein (g) | Points®*(orig) | PointsPlus®* |
| Medium Frings!® | As Served | 330 | 18 | 39 | 4 | 5 | 7 | 9 |
| Large Frings!® | As Served | 470 | 25 | 55 | 5 | 7 | 11 | 13 |
| Medium Onion Ring | As Served | 320 | 19 | 35 | 3 | 5 | 7 | 9 |
| Large Onion Ring | As Served | 550 | 31 | 58 | 4 | 8 | 13 | 15 |
| Small French Fry | As Served | 220 | 11 | 29 | 3 | 3 | 5 | 6 |
| Medium French Fry | As Served | 320 | 15 | 41 | 5 | 4 | 7 | 9 |
| Large French Fry | As Served | 460 | 23 | 60 | 7 | 6 | 10 | 13 |
| French Onion Dip | As Served | 110 | 7 | 5 | 0 | 5 | 3 | 3 |
| Soups (Seasonal) | Serving Size | Calories (kcal) | Fat (g) | Carbs (g) | Fiber (g) | Protein (g) | Points®*(orig) | PointsPlus®* |
| Homemade Chili | As Served | 320 | 15 | 23 | 7 | 23 | 7 | 9 |
| Wisconsin Cheese Soup | As Served | 280 | 18 | 18 | 0 | 11 | 7 | 8 |
| Broccoli Cheese Soup | As Served | 250 | 18 | 13 | 3 | 7 | 6 | 7 |
| Chicken Tortilla Soup | As Served | 145 | 6.5 | 13 | 1 | 9 | 3 | 4 |
| Potato Bacon Soup | As Served | 280 | 18 | 24 | 1 | 5 | 7 | 8 |
| New England Clam Chowder Soup | As Served | 290 | 16 | 34 | 1 | 5 | 7 | 8 |
| Salads | Serving Size | Calories (kcal) | Fat (g) | Carbs (g) | Fiber (g) | Protein (g) | Points®*(orig) | PointsPlus®* |
| Side Salad (no dressing) | As Served | 20 | 0 | 4 | 2 | 1 | 0 | 1 |
| Asian Grilled Chicken Salad (with dressing) | As Served | 410 | 7 | 59 | 3 | 26 | 8 | 11 |
| Southwest Chicken Salad with Salsa (no dressing) | As Served | 320 | 15 | 31 | 5 | 20 | 7 | 9 |
| Sweet Berry Chicken Salad (no dressing) | As Served | 370 | 19 | 21 | 3 | 31 | 8 | 10 |
| Fuji Apple Chicken Salad (with dressing) | As Served | 720 | 51 | 35 | 5 | 33 | 18 | 20 |
| Dressings & Sauces (Standard serving size = 2 Tbsp) | Serving Size | Calories (kcal) | Fat (g) | Carbs (g) | Fiber (g) | Protein (g) | Points®*(orig) | PointsPlus®* |
| Dorothy Lynch Dressing | As Served | 240 | 15 | 25 | 2 | 0 | 6 | 7 |
| Fat Free Ranch Dressing* | As Served | 50 | 1 | 12 | 0 | 1 | 1 | 2 |
| Jalapeno Ranch Dressing | As Served | 290 | 30 | 4 | 0 | 2 | 8 | 8 |
| Ranch Dressing | As Served | 270 | 27 | 4 | 0 | 2 | 8 | 8 |
| Poppyseed Dressing | As Served | 370 | 32 | 19 | 0 | 0 | 10 | 10 |
| Asian Dressing | As Served | 150 | 1 | 34 | 0 | 1 | 3 | 4 |
| Buffalo Sauce | As Served | 25 | 1 | 4 | 1 | 0 | 0 | 1 |
| BBQ Sauce | As Served | 100 | 0 | 24 | 0 | 1 | 2 | 3 |
| Honey Mustard | As Served | 290 | 27 | 13 | 0 | 1 | 8 | 8 |
| Desserts & Shakes | Serving Size | Calories (kcal) | Fat (g) | Carbs (g) | Fiber (g) | Protein (g) | Points®*(orig) | PointsPlus®* |
| Chocolate Sundae | As Served | 300 | 7 | 51 | 1 | 6 | 6 | 8 |
| Caramel Sundae | As Served | 300 | 7 | 51 | 0 | 6 | 7 | 8 |
| Turtle Sundae | As Served | 360 | 13 | 53 | 1 | 7 | 8 | 10 |
| Cookie Dough Sundae | As Served | 440 | 14 | 70 | 1 | 7 | 10 | 12 |
| Kid’s Cake Cone -‐ Vanilla Ice Cream | As Served | 110 | 3 | 18 | 0 | 3 | 2 | 3 |
| Vanilla Ice Cream Cone | As Served | 260 | 7 | 40 | 0 | 6 | 6 | 7 |
| Chocolate Ice Cream Cone | As Served | 260 | 7 | 40 | 0 | 6 | 6 | 7 |
| Swirl Ice Cream Cone | As Served | 260 | 7 | 40 | 0 | 6 | 6 | 7 |
| Vanilla Ice Cream -‐ Dish | As Served | 230 | 7 | 34 | 0 | 5 | 5 | 6 |
| Chocolate Ice Cream -‐ Dish | As Served | 230 | 7 | 34 | 0 | 5 | 5 | 6 |
| Swirl Ice Cream -‐ Dish | As Served | 230 | 7 | 34 | 0 | 5 | 5 | 6 |
| Regular Vanilla Shake | As Served | 430 | 12 | 66 | 0 | 12 | 10 | 11 |
| Regular Chocolate Shake | As Served | 480 | 12 | 81 | 0 | 12 | 11 | 13 |
| Regular Strawberry Shake | As Served | 480 | 12 | 79 | 0 | 12 | 11 | 13 |
| Regular Cappuccino Shake | As Served | 490 | 12 | 82 | 0 | 12 | 11 | 13 |
| Large Vanilla Shake | As Served | 580 | 16 | 89 | 0 | 16 | 13 | 15 |
| Large Chocolate Shake | As Served | 640 | 16 | 106 | 1 | 16 | 14 | 17 |
| Large Strawberry Shake | As Served | 640 | 16 | 105 | 0 | 16 | 14 | 17 |
| Large Cappuccino Shake | As Served | 650 | 16 | 108 | 0 | 16 | 14 | 17 |
| Mini Vanilla Shake | As Served | 239 | 7 | 37 | 0 | 7 | 5 | 6 |
| Mini Chocolate Shake | As Served | 267 | 7 | 45 | 0 | 7 | 6 | 7 |
| Mini Strawberry Shake | As Served | 267 | 7 | 44 | 0 | 7 | 6 | 7 |
| Mini Cappuccino Shake | As Served | 273 | 7 | 46 | 0 | 7 | 6 | 7 |
| Chocolate Chip Cookie | As Served | 370 | 18 | 53 | 2 | 4 | 9 | 11 |
| Miller & Paine™ Cinnamon Rolls (seasonal) | As Served | 500 | 20 | 76 | 2 | 6 | 11 | 14 |
| Other | Serving Size | Calories (kcal) | Fat (g) | Carbs (g) | Fiber (g) | Protein (g) | Points®*(orig) | PointsPlus®* |
| Fish Sandwich (seasonal) | As Served | 580 | 33 | 50 | 3 | 21 | 14 | 16 |
| 5 Piece Mini Corn Dogs | As Served | 280 | 18 | 23 | 3 | 6 | 7 | 8 |
| 8 Piece Mini Corn Dogs | As Served | 460 | 30 | 39 | 4 | 10 | 11 | 13 |
| Swiss Cheese, 1 slice | As Served | 70 | 5 | 0 | 0 | 4 | 2 | 2 |
| Mushrooms | As Served | 30 | 2.5 | 1 | 1 | 1 | 1 | 1 |
| Mandarin Oranges | As Served | 45 | 0 | 10 | 1 | 1 | 1 | 1 |
| Bacon 1.5 slices | As Served | 110 | 9 | 0 | 0 | 5 | 3 | 3 |
| American Cheese, 1 slice | As Served | 50 | 4 | 2 | 0 | 3 | 1 | 2 |
| Mayo | As Served | 100 | 11 | 1 | 0 | 0 | 3 | 3 |
| The Runza® Way* (ketchup, mustard, onion, pickle, lettuce, tomato) | As Served | 25 | 0 | 5 | 1 | 1 | 0 | 1 |
| Applesauce | As Served | 90 | 0 | 22 | 2 | 0 | 1 | 2 |
| Slushies (Medium size) | Serving Size | Calories (kcal) | Fat (g) | Carbs (g) | Fiber (g) | Protein (g) | Points®*(orig) | PointsPlus®* |
| Cherry | As Served | 360 | 0 | 91 | 0 | 0 | 7 | 10 |
| Blue Raspberry | As Served | 360 | 0 | 91 | 0 | 0 | 7 | 10 |
| Grape | As Served | 380 | 0 | 99 | 0 | 0 | 8 | 11 |
| Pepsi | As Served | 160 | 0 | 40 | 0 | 0 | 3 | 4 |
| Mountain Dew | As Served | 160 | 0 | 43 | 0 | 0 | 3 | 5 |
| Beverages | Serving Size | Calories (kcal) | Fat (g) | Carbs (g) | Fiber (g) | Protein (g) | Points®*(orig) | PointsPlus®* |
| Coffee | As Served | 5 | 0 | 0 | 0 | 0 | 0 | 0 |
| Medium Iced Tea | As Served | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Chocolate Milk Skim | As Served | 130 | 0 | 23 | 0 | 8 | 3 | 3 |
| 1% White Milk | As Served | 100 | 2.5 | 11 | 0 | 8 | 2 | 3 |
| Medium Pepsi | As Served | 210 | 0 | 59 | 0 | 0 | 4 | 6 |
| Medium Diet Pepsi | As Served | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Medium Dr.Pepper | As Served | 190 | 0 | 55 | 0 | 0 | 4 | 6 |
| Medium Sierra Mist | As Served | 210 | 0 | 57 | 0 | 0 | 4 | 6 |
| Medium Mountain Dew | As Served | 250 | 0 | 66 | 0 | 0 | 5 | 7 |
| Medium Lemonade | As Served | 210 | 0 | 57 | 0 | 0 | 4 | 6 |
| Medium Fruit Punch | As Served | 230 | 0 | 64 | 0 | 0 | 5 | 7 |
| Individual Ingredients for Build Your Own Runza® Sandwiches | Serving Size | Calories (kcal) | Fat (g) | Carbs (g) | Fiber (g) | Protein (g) | Points®*(orig) | PointsPlus®* |
| Swiss Cheese (1 slice) | As Served | 70 | 5 | 0 | 0 | 4 | 2 | 2 |
| American Cheese (1 slice) | As Served | 50 | 4 | 2 | 0 | 3 | 1 | 2 |
| Pepperjack Cheese (1 slice) | As Served | 60 | 6 | 0 | 0 | 3 | 2 | 2 |
| Jalapeno Ranch (.25 oz) | As Served | 30 | 3 | 0 | 0 | 0 | 1 | 1 |
| Mushrooms (1.3 oz) | As Served | 30 | 2.5 | 1 | 1 | 1 | 1 | 1 |
| Salad Dressing (.5 oz) | As Served | 100 | 11 | 0 | 0 | 0 | 3 | 3 |
| Bacon (1.5 slices) | As Served | 110 | 9 | 0 | 0 | 5 | 3 | 3 |
| Ranch Dressing (.5 oz) | As Served | 50 | 5 | 0 | 0 | 0 | 1 | 1 |
| BBQ Sauce (.5 oz) | As Served | 20 | 0 | 5 | 0 | 0 | 0 | 1 |
| Shredded Cheddar (.125 cup) | As Served | 55 | 4.5 | 0 | 0 | 4 | 1 | 2 |
| Ketchup | As Served | 5 | 0 | 2 | 0 | 0 | 0 | 0 |
| Mustard | As Served | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Onion | As Served | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Pickle | As Served | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Tomato (1 slice) | As Served | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Iceberg Lettuce (.5 oz) | As Served | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Sliced Jalapenos (.125 cup) | As Served | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Salsa (.5 oz) | As Served | 10 | 0 | 2 | 0 | 0 | 0 | 0 |
| Taco Seasoning (.5 tsp) | As Served | 5 | 0 | 0 | 0 | 0 | 0 | 0 |
| Tortilla Strips (.3 oz) | As Served | 20 | 0 | 5 | 0 | 1 | 0 | 1 |
| Rice Noodles (.3 oz) | As Served | 40 | 1 | 7 | 0 | 1 | 1 | 1 |
| Asian Ginger Dressing (.5 oz) | As Served | 30 | 0 | 7 | 0 | 0 | 1 | 1 |
| Sriracha Sauce (1 tsp) | As Served | 5 | 0 | 1 | 0 | 0 | 0 | 0 |
