If you are looking for healthier options at Così, the good news is that there are a few smart choices on the menu. Così is a fast-casual chain known for sandwiches, salads, melts, soups, and flatbread pizzas, with a café-style atmosphere inspired by Paris. Like many chain restaurants, the menu includes both lighter meals and items that are much higher in calories, sodium, and fat.
One of the most interesting things about Così’s nutrition information is the bread. Compared with many restaurant breads, Così’s flatbread is surprisingly low in sodium. The Rustic Flatbread has only 82mg of sodium per serving, while the Etruscan Whole Grain Flatbread has only 72mg. That is unusually low for a chain restaurant and makes some of the sandwiches much easier to recommend.
The whole grain flatbread may not be entirely whole grain, since it contains only 3 grams of fiber, but it is still the better option when available. It adds a small amount of calories, but it also provides a little more fiber, a little more protein, and at least some whole grain benefit.
Così also labels some menu items as part of its “Lighter Side” selection. These can be useful, but they are not automatically the healthiest choices. Some lower-calorie items are still high in sodium, so it is important to look beyond calories alone.
Overall, the best strategy at Così is to choose one of the better sandwiches listed below, order baby carrots instead of potato chips, and drink water with your meal. The soups are generally very high in sodium, and many salads are surprisingly salty once the dressing is included. If you prefer a salad, pay close attention to the dressing section, because that can make a major difference.
Sandwiches – Better Choices
These better sandwich choices are under 550 calories and 550mg of sodium.
Così sandwiches and melts are served with a choice of potato chips or baby carrots. Choose the carrots for a healthier side.
Fire-Roasted Veggie Sandwich 
324 cal, 8g fat, 259mg sodium, 44g carbs, 4g fiber, 4g sugars, 11g protein
T.B.M. Sandwich (Tomatoes, Basil, Mozzarella) – “Lighter Side” Version 
372 cal, 11g fat, 342mg sodium, 50g carbs, 2g fiber, 4g sugars, 22g protein
Turkey Sandwich – “Lighter Side” Version 
390 cal, 5g fat, 526mg sodium, 62g carbs, 2g fiber, 6g sugars, 26g protein
Hummus & Veggie Sandwich 
397 cal, 7g fat, 532mg sodium, 72g carbs, 7g fiber, 5g sugars, 13g protein
Tuscan Pesto Chicken Sandwich
510 cal, 6g fat, 452mg sodium, 4g fiber, 3g sugars, 39g protein
Sweet Curry Chicken Sandwich
515 cal, 12g fat, 270mg sodium, 63g carbs, 5g fiber, 12g sugars, 37g protein
Chicken T.B.M. Sandwich – “Lighter Side” Version
531 cal, 17g fat, 483mg sodium, 50g carbs, 3g fiber, 5g sugars, 46g protein
T.B.M. Sandwich
532 cal, 30g fat, 225mg sodium, 46g carbs, 2g fiber, 1g sugars, 22g protein
Sandwiches – Worst Choices
Some of these sandwiches are still better than similar items at other restaurants. However, anything over 600 calories or 1,000mg of sodium is a weaker choice.
Tandoori Chicken Sandwich – “Lighter Side” Version
376 cal, 3g fat, 889mg sodium, 50g carbs, 2g fiber, 4g sugars, 35g protein
Shrimp Remoulade Sandwich
456 cal, 20g fat, 825mg sodium, 48g carbs, 3g fiber, 2g sugars, 21g protein
Cosi Club Sandwich
463 cal, 10g fat, 735mg sodium, 46g carbs, 2g fiber, 2g sugars, 33g protein
Sesame Ginger Chicken Sandwich 
480 cal, 7g fat, 1,272mg sodium, 69g carbs, 4g fiber, 21g sugars, 35g protein
Tandoori Chicken Sandwich
541 cal, 23g fat, 819mg sodium, 48g carbs, 2g fiber, 2g sugar, 36g protein
Chicken Tinga Sandwich 
555 cal, 21g fat, 1,193mg sodium, 59g carbs, 7g fiber, 5g sugar, 37g protein
Buffalo Bleu Sandwich
565 cal, 25g fat, 923mg sodium, 47g carbs, 3g fiber, 3g sugars, 36g protein
Turkey and Brie Sandwich 
687 cal, 32g fat, 885mg sodium, 62g carbs, 2g fiber, 6g sugars, 38g protein
Chicken T.B.M. Sandwich 
691 cal, 36g fat, 367mg sodium, 47g carbs, 3g fiber, 2g sugars, 46g protein
Italiano Sandwich 
757 cal, 42g fat, 2,210mg sodium, 49g carbs, 3g fiber, 2g sugars, 42g protein
Steak T.B.M. Sandwich 
829 cal, 55g fat, 453mg sodium, 46g carbs, 2g fiber, 1g sugars, 38g protein
Melts – All Worst Choices
All of the melts are over 550 calories, and all but one are over 550mg of sodium. If you are trying to make a healthier choice at Così, the better sandwiches above are a stronger option.
If you really want a melt, the Grilled Chicken Parmesan Melt or the T.B.M. Melt are somewhat better than the others for calories or sodium.
Bacon Turkey Cheddar Melt 
572 cal, 24g fat, 1,101mg sodium, 48g carbs, 4g fiber, 2g sugars, 45g protein
Grilled Chicken Parmesan Melt
589 cal, 21g fat, 768mg sodium, 50g carbs, 4g fiber, 2g sugars, 52g protein
T.B.M. Melt
636 cal, 32g fat, 472mg sodium, 49g carbs, 3g fiber, 2g sugars, 45g protein
Pesto Chicken Melt 
671 cal, 31g fat, 995mg sodium, 52g carbs, 5g fiber, 3g sugars, 50g protein
Chicken T.B.M. Melt 
693 cal, 31g fat, 570mg sodium, 49g carbs, 4g fiber, 3g sugars, 59g protein
Steakhouse Gorgonzola Melt 
752 cal, 47g fat, 963mg sodium, 49g carbs, 2g fiber, 5g sugars, 30g protein
Steak T.B.M. Melt 
831 cal, 49g fat, 656mg sodium, 48g carbs, 3g fiber, 2g sugars, 51g protein
Tuna Melt 
874 cal, 40g fat, 1,154mg sodium, 51g carbs, 4g fiber, 1g sugars, 65g protein
Crab Cake Melt 
886 cal, 60g fat, 1,437mg sodium, 51g carbs, 3g fiber, 3g sugars, 31g protein
Salads – Better Choices
The nutrition numbers below include the default dressing.
Signature Salad – “Lighter Side” Version 
371 cal, 19g fat, 485mg sodium, 45g carbs, 5g fiber, 21g sugars, 9g protein
Shanghai Chicken Salad
313 cal, 13g fat, 839mg sodium, 26g carbs, 4g fiber, 6g sugars, 26g protein
Bombay Chicken Salad – “Lighter Side” Version
188 cal, 2g fat, 810mg sodium, 21g carbs, 4g fiber, 6g sugars, 23g protein
Salads – Worst Choices
Many Così salads are high in sodium, especially after the standard dressing is included. In several cases, the salads contain more sodium than the better sandwich options.
These numbers include the dressing normally served with each salad. Review the dressing section below if you want to customize your order.
Mediterranean Shrimp Salad 
357 cal, 31g fat, 1,508mg sodium, 17g carbs, 5g fiber, 2g sugars, 19g protein
Wild Alaskan Salmon Salad 
457 cal, 27g fat, 1,372mg sodium, 24g carbs, 7g fiber, 1g sugars, 35g protein
Bombay Chicken Salad 
481 cal, 32g fat, 1,094mg sodium, 17g carbs, 4g fiber, 3g sugars, 25g protein
Caesar Salad 
488 cal, 40g fat, 1,459mg sodium, 20g carbs, 2g fiber, 2g sugars, 18g protein
Greek Salad 
517 cal, 47g fat, 1,480mg sodium, 19g carbs, 4g fiber, 2g sugars, 11g protein
Cosi Cobb – “Lighter Side” Version 
519 cal, 34g fat, 1,347mg sodium, 17g carbs, 2g fiber, 9g sugars, 39g protein
Tuscan Steak Salad 
532 cal, 34g fat, 1,542mg sodium, 26g carbs, 6g fiber, 13g sugars, 30g protein
Signature Salad 
611 cal, 45g fat, 664mg sodium, 5g fiber, 12g protein
Steakhouse Salad 
614 cal, 49g fat, 836mg sodium, 14g carbs, 5g fiber, 28g protein
Grilled Chicken Caesar Salad 
621 cal, 44g fat, 1,670mg sodium, 20g carbs, 2g fiber, 2g sugars, 39g protein
Cosi Cobb 
708 cal, 55g fat, 1,328mg sodium, 2g fiber, 8g sugar, 39g protein
Salad Dressings – Better Choices
No Così salad dressing is perfect, but these are the better choices compared with the rest.
Numbers are for a 2-ounce serving, or about 4 tablespoons. Calories, fat, and sodium are the most important numbers here.
Fat-Free Balsamic Vinaigrette Dressing
28 cal, no fat, 302mg sodium
The sodium is still higher than ideal, but it is better than many other dressings.
Fat-Free Balsamic & Dijon Vinaigrette Dressing 
29 cal, no fat, 209mg sodium
Reduced-Fat Sherry Shallot Dressing 
94 cal, no sat fat, 6g total fat, 170mg sodium
Salad Dressings – Worst Choices
Aioli Dressing 
159 cal, 3g sat fat, 16g total fat, 557mg sodium
Italian Dressing
246 cal, 5g sat fat, 26g total fat, 378mg sodium
Sherry Shallot Dressing
283 cal, 4g sat fat, 26g total fat, 151mg sodium
Parmesan Peppercorn Ranch Dressing 
321 cal, 5g sat fat, 30g total fat, 586mg sodium
Balsamic Vinaigrette Dressing 
357 cal, 3g sat fat, 39g total fat, 169mg sodium
Cosi Caesar Dressing 
365 cal, 5g sat fat, 28g total fat, 794mg sodium
Cosi Oriental Dressing 
76 cal, no sat fat, 5g total fat, 491mg sodium
Flatbread Pizzas – Better Choices
All numbers below are for thin crust pizzas. Choosing original crust adds about 200 calories from more than 40g of carbs and 8g of protein.
The better flatbread pizza choices are under 550 calories and 550mg of sodium.
Traditional Cheese Flatbread Pizza 
495 cal, 24g fat, 315mg sodium, 47g carbs, 3g fiber, 1g sugars, 27g protein
Margherita Flatbread Pizza 
527 cal, 26g fat, 328mg sodium, 47g carbs, 3g fiber, 1g sugars, 30g protein
Flatbread Pizzas – Worst Choices
Pepperoni Flatbread Pizza
637 cal, 36g fat, 852mg sodium, 47g carbs, 3g fiber, 1g sugars, 33g protein
Margherita Chicken Flatbread Pizza
653 cal, 31g fat, 440mg sodium, 48g carbs, 4g fiber, 2g sugars, 49g protein
Smokey BBQ Chicken Flatbread Pizza 
674 cal, 20g fat, 1,315mg sodium, 80g carbs, 2g fiber, 31g sugars, 41g protein
Trifecta Flatbread Pizza 
705 cal, 40g fat, 1,008mg sodium, 48g carbs, 3g fiber, 1g sugars, 40g protein
Thai Satay Chicken Flatbread Pizza 
726 cal, 29g fat, 1,413mg sodium, 70g carbs, 8g fiber, 18g sugars, 51g protein
Chicken Gorgonzola with Fig Flatbread Pizza 
859 cal, 41g fat, 975mg sodium, 77g carbs, 3g fiber, 27g sugars, 49g protein
Soups – Avoid Them All
Like most restaurant soups, Così soups are very high in sodium. Even the options that look modest in calories can contain a large amount of sodium in a small serving.
The numbers here are for the small 10-ounce size. A side size is roughly half of these numbers, while a 15-ounce large serving adds about 50%.
Pollo y Pasta Soup
138 cal, 4g fat, 900mg sodium, 14g carbs, 1g fiber, 2g sugars, 11g protein
Three Bean Chili 
150 cal, no fat, 1,012mg sodium, 36g carbs, 11g fiber, 6g sugars, 10g protein
Beef with Winter Garden Vegetables Soup 
150 cal, 8g fat, 1,350mg sodium, 14g carbs, 1g fiber, 2g sugars, 9g protein
Moroccan Lentil Soup 
199 cal, 3g fat, 1,159mg sodium, 32g carbs, 7g fiber, 5g sugars, 13g protein
Chicken Queso Tortilla Soup
200 cal, 9g fat, 800mg sodium, 18g carbs, 2g fiber, 4g sugars, 11g protein
Lobster Butternut Squash Bisque 
212 cal, 10g fat, 1,3250mg sodium, 24g carbs, 1g fiber, 9g sugars, 6g protein
Spinach Artichoke Soup
227 cal, 14g fat, 943mg sodium, 18g carbs, 2g fiber, 2g sugars, 8g protein
Southwestern Corn & Turkey Chili
295 cal, 14g fat, 882mg sodium, 27g carbs, 6g fiber, 2g sugars, 17g protein
Tomato & Basil Soup 
401 cal, 36g fat, 1,140mg sodium, 17g carbs, 1g fiber, 4g sugars, 6g protein
New England Clam Chowder 
440 cal, 29g fat, 625mg sodium, 24g carbs, 1g fiber, 7g sugars, 22g protein
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Menu Mondays are recommendations for finding the more healthful options at chain restaurants. It is not always possible to find a perfect meal when eating out, but choosing the better option can still make a meaningful difference.
marks the best-of-the-best choices, while 
marks the worst-of-the-worst choices.
Cosi Nutrition Information
Photo by Sandro Cuccia