Restaurants
Lowest calorie Subway orders
The lightest mains, sides, sauces and drinks at Subway, sorted by calories, with protein, carbs and fat for each.
Source: FatSecret: Subway nutrition.
Subway meals, added up
A lighter meal: 480 kcal
The most protein-dense main between 250 and 450 kcal, with the lightest side.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Subway Club - Protein Bowls | 410 | 44 g | 16 g | 21 g |
| Applesauce | 70 | 0 g | 16 g | 0 g |
| Total | 480 | 44 g | 32 g | 21 g |
Lightest mains
Sorted from lightest. The lightest main in the database is the Roast Beef Salad at 150 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Roast Beef Salad | 150 | 17 g | 12 g | 4 g |
| Sweet Onion Teriyaki Chicken - Chicken | 300 | 23 g | 33 g | 10 g |
| Tuna Salad | 310 | 15 g | 10 g | 24 g |
| Baja Chicken | 330 | 24 g | 30 g | 13 g |
| Subway Club - Protein Bowls | 410 | 44 g | 16 g | 21 g |
| Turkey & Ham - Local Favorites | 420 | 21 g | 12 g | 33 g |
| 6-Inch Sweet Onion Teriyaki Chicken | 430 | 29 g | 55 g | 11 g |
| Grilled Chicken - Chicken | 440 | 26 g | 12 g | 34 g |
| Roast Beef - Deli Classics | 440 | 26 g | 13 g | 33 g |
| Steak Philly - Cheesesteaks | 450 | 24 g | 13 g | 35 g |
| Grilled Chicken Wrap | 460 | 42 g | 53 g | 9 g |
| Sweet Onion Teriyaki Chicken - Protein Bowls | 470 | 42 g | 41 g | 18 g |
Most protein per calorie
Mains with at least 15 g of protein, ranked by protein per calorie. The Roast Beef Salad gives 17 g of protein for 150 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Roast Beef Salad | 150 | 17 g | 12 g | 4 g |
| Subway Club - Protein Bowls | 410 | 44 g | 16 g | 21 g |
| Grilled Chicken Wrap | 460 | 42 g | 53 g | 9 g |
| Sweet Onion Teriyaki Chicken - Protein Bowls | 470 | 42 g | 41 g | 18 g |
| Buffalo Chicken Wrap (with Grilled Chicken) | 540 | 43 g | 55 g | 17 g |
| Roast Beef - Protein Bowls | 610 | 48 g | 14 g | 42 g |
| Grilled Chicken - Protein Bowls | 620 | 48 g | 12 g | 44 g |
| Sweet Onion Teriyaki Chicken - Chicken | 300 | 23 g | 33 g | 10 g |
Lightest breakfast
Breakfast items from 470 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| 6-Inch Egg & Cheese | 470 | 21 g | 42 g | 24 g |
| 6-Inch Black Forest Ham, Egg & Cheese | 500 | 26 g | 43 g | 25 g |
| 6-Inch Steak, Egg & Cheese | 540 | 31 g | 43 g | 26 g |
| 12-Inch Egg & Cheese Wrap | 740 | 32 g | 55 g | 44 g |
| 12-Inch Black Forest Ham, Egg & Cheese Wrap | 810 | 42 g | 58 g | 46 g |
| Black Forest Ham, Egg & Cheese | 810 | 42 g | 58 g | 46 g |
Lightest desserts
If you want something sweet, these are the lightest options, from 200 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Oatmeal Raisin Cookie | 200 | 3 g | 30 g | 8 g |
| Chocolate Chip Cookie | 210 | 2 g | 30 g | 10 g |
| Double Chocolate Cookie | 210 | 2 g | 29 g | 9 g |
| Naturally Flavored Raspberry Cheesecake Cookie | 210 | 2 g | 29 g | 9 g |
| White Chip Macadamia Nut Cookie | 210 | 2 g | 28 g | 10 g |
| Cookie, Footlong Chocolate Chip | 1,330 | 14 g | 181 g | 61 g |
Subway calorie traps
- Cookie, Footlong Chocolate Chip: 1,330 kcal. About 66% of a 2,000 kcal day in one item.
- Meatball Pepperoni Wrap: 1,050 kcal. About 52% of a 2,000 kcal day in one item.
- Meatball Pepperoni with MVP Parmesan Vinaigrette - Protein Bowls: 1,040 kcal. About 52% of a 2,000 kcal day in one item.
- Meatball Marinara Wrap: 890 kcal. About 44% of a 2,000 kcal day in one item.
- Meatball Marinara with MVP Parmesan Vinaigrette - Protein Bowls: 880 kcal. About 44% of a 2,000 kcal day in one item.
How to order low calorie at Subway
- Start with the lightest mains. The Roast Beef Salad is 150 kcal, and the table above lists every main from there up.
- For protein, pick by ratio. The Roast Beef Salad has 17 g of protein for 150 kcal. High-protein meals keep you full for longer on fewer calories.
- Know the heavy hitters. The Cookie, Footlong Chocolate Chip is 1,330 kcal on its own.
About these numbers
The figures come from the FatSecret nutrition database, which lists nutrition information for Subway menu items. We checked them on September 24, 2026 and left out any entry whose calories do not add up from its protein, carbs and fat. Menus and recipes change, so check Subway’s own nutrition information if a number matters to you.
How much should your meal be?
With a daily target of 1,800 kcal, three 500 kcal meals leave room for a 300 kcal snack. The calorie deficit calculator works out your own target, and the protein calculator shows how much protein to aim for.
Subway calorie questions
What is the lowest calorie main at Subway?
The Roast Beef Salad, at 150 kcal with 17 g of protein, is the lightest main in the FatSecret database. Next are the Sweet Onion Teriyaki Chicken - Chicken (300 kcal) and the Tuna Salad (310 kcal).
What is the best high-protein, low-calorie order at Subway?
The Roast Beef Salad: 17 g of protein for 150 kcal. The Subway Club - Protein Bowls is next with 44 g for 410 kcal.
What is the lowest calorie breakfast at Subway?
The 6-Inch Egg & Cheese, at 470 kcal with 21 g of protein.
What is the highest calorie item at Subway?
The Cookie, Footlong Chocolate Chip, at 1,330 kcal, is the heaviest item in the FatSecret database for Subway.