Low-calorie Subway options, ranked
Subway publishes nutrition for 151 menu items. 37 are under 300 calories and 70 are under 500. The lightest real portion is 9" Wrap (Pocket) (150 calories, 4 g protein), and the lightest with at least 20 g of protein is Fresh Fit Oven Roasted Turkey (6-inch) (270 calories, 20 g protein). Numbers are per serving from Subway's own nutrition guide; open any item for the full breakdown.
Lightest real meals
Items of 150 calories or more with at least 15 g of protein, lightest first.
Fresh Fit Oven Roasted Turkey (6-inch)
per 6-inch · 20g protein · 40g carbs · 4g fat
270 kcal
Fresh Fit Black Forest Ham (6-inch)
per 6-inch · 19g protein · 42g carbs · 5g fat
280 kcal
Fresh Fit Grilled Chicken (6-inch)
per 6-inch · 26g protein · 40g carbs · 5g fat
300 kcal
Fresh Fit Roast Beef (6-inch)
per 6-inch · 25g protein · 42g carbs · 4g fat
300 kcal
Sweet Onion Chicken Teriyaki® Salad
per 1 salad · 23g protein · 33g carbs · 10g fat
300 kcal
Fresh Fit Rotisserie-Style Chicken (6-inch)
per 6-inch · 24g protein · 40g carbs · 6g fat
310 kcal
6" Veggie Delite® (6-inch)
per 6-inch · 16g protein · 40g carbs · 10g fat
310 kcal
Turkey & Ham Protein Pocket
per 1 pocket · 21g protein · 32g carbs · 11g fat
320 kcal
Baja Chicken Protein Pocket
per 1 pocket · 24g protein · 30g carbs · 13g fat
330 kcal
Peppercorn Ranch Chicken Protein Pocket
per 1 pocket · 24g protein · 30g carbs · 13g fat
330 kcal
Honey Mustard Chicken Salad
per 1 salad · 25g protein · 18g carbs · 24g fat
370 kcal
Fresh Fit Veggie Patty (6-inch)
per 6-inch · 16g protein · 57g carbs · 12g fat
390 kcal
Under 300 calories
Everything, including sides, sauces and drinks, lightest first.
Red Wine Vinegar
per 1 serving (6-inch sandwich amount) · 0g protein · 0g carbs · 0g fat
0 kcal
Parmesan Grated
per 1 serving (6-inch sandwich amount) · 0g protein · 0g carbs · 0g fat
5 kcal
Mustard, Yellow
per 1 serving (6-inch sandwich amount) · 0g protein · 1g carbs · 1g fat
10 kcal
BBQ Sauce
per 1 serving (6-inch sandwich amount) · 0g protein · 6g carbs · 0g fat
25 kcal
Hot Honey Sauce
per 1 serving (6-inch sandwich amount) · 0g protein · 8g carbs · 0g fat
30 kcal
Sweet Onion Teriyaki
per 1 serving (6-inch sandwich amount) · 0g protein · 7g carbs · 0g fat
30 kcal
Olive Oil Blend
per 1 serving (6-inch sandwich amount) · 0g protein · 0g carbs · 5g fat
45 kcal
Olive Oil Blend & Vinegar
per 1 serving (6-inch sandwich amount) · 0g protein · 0g carbs · 5g fat
45 kcal
Honey Mustard
per 1 serving (6-inch sandwich amount) · 0g protein · 3g carbs · 5g fat
60 kcal
MVP Parmesan Vinaigrette®
per 1 serving (6-inch sandwich amount) · 0g protein · 1g carbs · 6g fat
60 kcal
Baja Chipotle
per 1 serving (6-inch sandwich amount) · 0g protein · 1g carbs · 7g fat
70 kcal
American
per 1 serving (6-inch sandwich amount) · 4g protein · 1g carbs · 7g fat
80 kcal
Peppercorn Ranch
per 1 serving (6-inch sandwich amount) · 0g protein · 1g carbs · 8g fat
80 kcal
Roasted Garlic Aioli
per 1 serving (6-inch sandwich amount) · 0g protein · 1g carbs · 9g fat
80 kcal
Provolone
per 1 serving (6-inch sandwich amount) · 6g protein · 1g carbs · 7g fat
90 kcal
Pepperjack
per 1 serving (6-inch sandwich amount) · 5g protein · 1g carbs · 8g fat
100 kcal
Mayonnaise
per 1 serving (6-inch sandwich amount) · 0g protein · 0g carbs · 11g fat
100 kcal
Monterey Cheddar, Shredded
per 1 serving (6-inch sandwich amount) · 7g protein · 1g carbs · 9g fat
110 kcal
Mini Hearty Multigrain Bread
per 1 serving · 6g protein · 24g carbs · 2g fat
130 kcal
Veggie Delite® Salad
per 1 salad · 9g protein · 10g carbs · 8g fat
140 kcal
Veggie Delite® Kids' Mini Sub (Mini)
per 1 mini sub · 6g protein · 27g carbs · 2g fat
140 kcal
9" Wrap (Pocket)
per 1 wrap · 4g protein · 26g carbs · 3g fat
150 kcal
Mini Artisan Italian Bread
per 1 serving · 6g protein · 30g carbs · 2g fat
160 kcal
Oven Roasted Turkey Kids' Mini Sub (Mini)
per 1 mini sub · 12g protein · 27g carbs · 2g fat
170 kcal
Black Forest Ham Kids' Mini Sub (Mini)
per 1 mini sub · 11g protein · 28g carbs · 3g fat
180 kcal
6" Hearty Multigrain Bread
per 6-inch · 9g protein · 36g carbs · 3g fat
200 kcal
Oatmeal Raisin Cookie
per 1 cookie · 3g protein · 30g carbs · 8g fat
200 kcal
6" Artisan Italian Bread
per 6-inch · 8g protein · 39g carbs · 2g fat
210 kcal
Chocolate Chip Cookie
per 1 cookie · 2g protein · 30g carbs · 10g fat
210 kcal
Double Chocolate Cookie
per 1 cookie · 2g protein · 29g carbs · 9g fat
210 kcal
Naturally Flavored Raspberry Cheesecake Cookie
per 1 cookie · 2g protein · 29g carbs · 9g fat
210 kcal
White Chip Macadamia Nut Cookie
per 1 cookie · 2g protein · 28g carbs · 10g fat
210 kcal
Fresh Fit Veggie Delite (6-inch)
per 6-inch · 10g protein · 40g carbs · 3g fat
220 kcal
6" Artisan Flatbread
per 6-inch · 6g protein · 39g carbs · 4g fat
220 kcal
6" Italian Herbs & Cheese Bread
per 6-inch · 10g protein · 42g carbs · 5g fat
250 kcal
Fresh Fit Oven Roasted Turkey (6-inch)
per 6-inch · 20g protein · 40g carbs · 4g fat
270 kcal
Fresh Fit Black Forest Ham (6-inch)
per 6-inch · 19g protein · 42g carbs · 5g fat
280 kcal
300 to 500 calories
Fresh Fit Grilled Chicken (6-inch)
per 6-inch · 26g protein · 40g carbs · 5g fat
300 kcal
Fresh Fit Roast Beef (6-inch)
per 6-inch · 25g protein · 42g carbs · 4g fat
300 kcal
Sweet Onion Chicken Teriyaki® Salad
per 1 salad · 23g protein · 33g carbs · 10g fat
300 kcal
12" Wrap
per 1 wrap · 8g protein · 50g carbs · 8g fat
300 kcal
Fresh Fit Rotisserie-Style Chicken (6-inch)
per 6-inch · 24g protein · 40g carbs · 6g fat
310 kcal
6" Veggie Delite® (6-inch)
per 6-inch · 16g protein · 40g carbs · 10g fat
310 kcal
Turkey & Ham Protein Pocket
per 1 pocket · 21g protein · 32g carbs · 11g fat
320 kcal
Baja Chicken Protein Pocket
per 1 pocket · 24g protein · 30g carbs · 13g fat
330 kcal
Peppercorn Ranch Chicken Protein Pocket
per 1 pocket · 24g protein · 30g carbs · 13g fat
330 kcal
Honey Mustard Chicken Salad
per 1 salad · 25g protein · 18g carbs · 24g fat
370 kcal
Fresh Fit Veggie Patty (6-inch)
per 6-inch · 16g protein · 57g carbs · 12g fat
390 kcal
Chipotle Philly Salad
per 1 salad · 25g protein · 14g carbs · 29g fat
400 kcal
Tuna Salad
per 1 salad · 21g protein · 10g carbs · 31g fat
400 kcal
Oven-Roasted Turkey Salad
per 1 salad · 20g protein · 11g carbs · 32g fat
400 kcal
Veggie Delite® Wrap
per 1 wrap · 15g protein · 54g carbs · 15g fat
400 kcal
Subway Club® Protein Bowl
per 1 bowl · 45g protein · 16g carbs · 20g fat
410 kcal
Black Forest Ham Salad
per 1 salad · 20g protein · 13g carbs · 33g fat
410 kcal
6" Sweet Onion Chicken Teriyaki® (6-inch)
per 6-inch · 29g protein · 55g carbs · 11g fat
430 kcal
Roast Beef Salad
per 1 salad · 25g protein · 13g carbs · 32g fat
430 kcal
Subway Club® Salad
per 1 salad · 25g protein · 14g carbs · 33g fat
440 kcal
Fresh Fit Veggie Delite (Footlong) (Footlong)
per footlong · 20g protein · 80g carbs · 6g fat
440 kcal
Grilled Chicken Salad
per 1 salad · 26g protein · 12g carbs · 34g fat
450 kcal
Steak Philly Salad
per 1 salad · 24g protein · 13g carbs · 35g fat
450 kcal
Cold Cut Combo® Salad
per 1 salad · 19g protein · 11g carbs · 38g fat
460 kcal
Sweet Onion Chicken Teriyaki® Protein Bowl
per 1 bowl · 42g protein · 40g carbs · 18g fat
470 kcal
6" Oven-Roasted Turkey (6-inch)
per 6-inch · 25g protein · 42g carbs · 22g fat
470 kcal
All American Club® Salad
per 1 salad · 23g protein · 13g carbs · 38g fat
470 kcal
6" Honey Mustard Chicken (6-inch)
per 6-inch · 30g protein · 47g carbs · 20g fat
480 kcal
6" Black Forest Ham (6-inch)
per 6-inch · 25g protein · 44g carbs · 22g fat
480 kcal
Italian Trio Protein Pocket
per 1 pocket · 22g protein · 32g carbs · 29g fat
480 kcal
6" Chipotle Philly (6-inch)
per 6-inch · 30g protein · 44g carbs · 22g fat
490 kcal
6" Roast Beef (6-inch)
per 6-inch · 30g protein · 44g carbs · 22g fat
490 kcal
Chicken & Bacon Ranch Salad
per 1 salad · 30g protein · 14g carbs · 36g fat
490 kcal
Questions people ask
What is the lowest-calorie item at Subway?
Red Wine Vinegar at 0 calories per 1 serving (6-inch sandwich amount). The lightest item that's a full portion (150 calories or more) is 9" Wrap (Pocket) (150 calories, 4 g protein).
How many Subway items are under 500 calories?
70 of the 151 items Subway publishes nutrition for, and 37 are under 300.
What's the lowest-calorie Subway order with real protein?
Fresh Fit Oven Roasted Turkey (6-inch) (270 calories, 20 g protein) is the lightest item with at least 20 g of protein.
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