Low-calorie items at Subway
125 of the 200 items in Subway’s nutrition information are under 500 calories at their first listed size. With at least 15 g of protein, the lightest serving is the Grilled Chicken, at 80 calories and 16 g of protein; 54 items meet that rule at 500 calories or less.
Calories here are for the standard recipe at the size shown. Sauces, dressings, cheese, drinks and sides ordered with an item add to it, and the smallest size of a drink or side is often far lighter than the medium most people order. 2,000 calories a day is the general figure the FDA uses for the Daily Values on nutrition labels.
Under 500 calories with at least 15 g of protein
Top 15 of 54
Single servings of 500 calories or less with at least 15 g of protein, fewest calories first: the lightest items that are still a meal rather than a side or a sauce.
| Grilled Chicken71 g | 80 | 16 | 1 | 2 | 210 |
|---|---|---|---|---|---|
| Roast Beef71 g | 80 | 15 | 2 | 2 | 420 |
| Rotisserie-Style Chicken71 g | 90 | 15 | 0 | 4 | 400 |
| Subway Club Meats (Turkey, Ham, Roast Beef)92 g | 100 | 17 | 3 | 3 | 690 |
| Steak (no cheese)71 g | 110 | 17 | 2 | 5 | 450 |
| Grilled Chicken, Sweet Onion Teriyaki Glazed85 g | 110 | 16 | 9 | 2 | 350 |
| All-American Club Meats (Ham, Turkey, Bacon)72 g | 140 | 15 | 2 | 7 | 650 |
| Fresh Fit Oven Roasted Turkey6", 219 g | 270 | 20 | 40 | 4 | 810 |
| Fresh Fit Black Forest Ham6", 219 g | 280 | 19 | 42 | 5 | 850 |
| Fresh Fit Grilled Chicken6", 233 g | 300 | 26 | 40 | 5 | 570 |
| Fresh Fit Roast Beef6", 233 g | 300 | 25 | 42 | 4 | 780 |
 Sweet Onion Chicken Teriyaki Salad423 g | 300 | 23 | 33 | 10 | 1,090 |
| Fresh Fit Rotisserie-Style Chicken6", 233 g | 310 | 24 | 40 | 6 | 750 |
 Veggie Delite6", 188 g | 310 | 16 | 40 | 10 | 580 |
| Turkey & Ham Protein Pocket193 g | 320 | 21 | 32 | 11 | 1,260 |
Under 300 calories with at least 5 g of protein
Top 10 of 37
Single servings under 300 calories with at least 5 g of protein, fewest calories first; drinks, sauces and plain add-ons with less protein are left out.
| Oven-Roasted Turkey57 g | 50 | 11 | 1 | 0 | 450 |
|---|---|---|---|---|---|
| Black Forest Ham57 g | 70 | 10 | 2 | 2 | 490 |
| Chicken Noodle8 oz. bowl · 227 g | 70 | 7 | 6 | 3 | 1,160 |
| Grilled Chicken71 g | 80 | 16 | 1 | 2 | 210 |
| Roast Beef71 g | 80 | 15 | 2 | 2 | 420 |
| Bacon2 strips · 15 g | 80 | 5 | 1 | 6 | 170 |
| Rotisserie-Style Chicken71 g | 90 | 15 | 0 | 4 | 400 |
| Provolone25 g | 90 | 6 | 1 | 7 | 220 |
| Subway Club Meats (Turkey, Ham, Roast Beef)92 g | 100 | 17 | 3 | 3 | 690 |
| Pepperjack28 g | 100 | 5 | 1 | 8 | 480 |
Values are per serving for the size shown, as Subway publishes them; select a column to sort. Each item appears once, at its size that ranks highest. Catering and party sizes, multi-packs, orders of 12 or more pieces, values given per piece and near-zero items such as salt and water are left out. Each item’s page has every size, the full nutrition facts and allergens.
Lowest in calories in each menu section
| Section | Item | Calories |
|---|---|---|
| Subs (6") | Veggie Delite6" | 310 |
| Fresh Fit subs | Fresh Fit Veggie Delite6" | 220 |
| Kids' Mini Subs | Veggie Delite Kids' Mini Sub | 140 |
| Wraps | Veggie Delite Wrap | 400 |
| Protein Pockets | Turkey & Ham Protein Pocket | 320 |
| Salads | Veggie Delite Salad | 140 |
| Protein Bowls | Buffalo Chicken Protein Bowl | 380 |
| Breakfast | Egg & Cheese6" on Artisan Flatbread | 440 |
| Pizza | Cheese Pizza8" | 700 |
| Sliders | Ham & Jack Slider | 160 |
| Breads | Hearty Multigrain BreadMini | 130 |
| Sauces and condiments | Mustard, Yellow | 10 |
| Vegetables | Green Chiles | 5 |
| Cheese | Parmesan Grated | 5 |
| Proteins | Oven-Roasted Turkey | 50 |
| Cookies and sides | Applesauce | 70 |
| Soups | Chicken Noodle | 70 |
What sauces and dressings add
The Sauces and condiments section of the Subway menu lists 15 servings from 0 to 100 calories each. The figures above are for each item as Subway serves it as standard; a sauce or dressing ordered on the side is not included, so add it from the Sauces and condiments table or in the Subway nutrition calculator.
Questions
What is the lowest-calorie meal at Subway?
Counting only servings with at least 15 g of protein, so that sides, sauces and drinks are left out, it is the Grilled Chicken at 80 calories, according to Subway’s nutrition information.
How many Subway items are under 500 calories?
125 of 200 at their first listed size, and 80 are under 300. Each menu section page has a calorie filter.
More from the Subway menu
Full menuLow-calorie items at other chains: McDonald’s, Starbucks, Chick-fil-A, Taco Bell, Dunkin', Wendy's, Chipotle, Burger King, Domino's, Panda Express, Panera Bread, Popeyes, Sonic, Pizza Hut, Dairy Queen, KFC, Whataburger, Arby's, Jack in the Box, Culver's.
Across all chains: Low-calorie fast food with protein (24 chains).
Sources
- 1 Subway, U.S. Nutrition Information Covers nutrition and menu · October 2026 · Checked 8 Oct 2026
- 2 Subway, U.S. Allergy and Sensitivity Information Covers allergens · October 2026 · Checked 8 Oct 2026
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