Cousins Subs calorie calculator: build an order under your cap
Set a calorie cap from 200 to 1,500 and build a Cousins Subs order from 61 single orders — 47 entrées and 14 sides — using Cousins Subs' own published figures, rounded to whole calories and grams. The lightest meal-sized main is the Ham & Provolone Bowl without Dressing at 190 calories; the heaviest entrée, the Italian Special Sub (7.5"), is 810. The most protein in a complete meal under 500 is 44 g.
Source: Cousins Subs nutrition guide (official), May 21, 2026 edition · Data refreshed
- 61 single orders
- 190 cal lightest main
- 44g protein in a meal under 500
- 200–1,500 cal cap range
As of October 2026, 61 Cousins Subs single orders can go into a built order, and the most protein in a complete Cousins Subs meal under 500 calories is 44 g (A Club Bowl without Dressing, a cup of Chili, and a large Diet Coke).
Build your Cousins Subs order
Pick a cap, choose what matters, then add, swap or remove items; the total, the macros and the words to say at the counter update as you go, and the link in the address bar carries your order.
Three complete Cousins Subs meals under 500 calories
Starting points for the builder — One meal-sized entrée, up to two different sides and a drink — the MinMax app's meal and the best under the cap, drink included (water only where no published drink fits; the lightest meal takes a zero-calorie drink, or water).
Most protein
- Club Bowl without Dressing210 cal · 28g
- Chili (Cup)240 cal · 16g
- Diet Coke (Large)0 cal · 0g
450 of 500 cal · 44 g protein
What to say at the counter: “A Club Bowl without Dressing, a cup of Chili, and a large Diet Coke — 450 cal, 44 g protein.”
Get it at the nearest Cousins Subs →Most filling
- Club Bowl without Dressing210 cal · 28g
- Chili (Cup)240 cal · 16g
- Diet Coke (Large)0 cal · 0g
450 of 500 cal · 44 g protein
What to say at the counter: “A Club Bowl without Dressing, a cup of Chili, and a large Diet Coke — 450 cal, 44 g protein.”
Get it at the nearest Cousins Subs →Lightest
- Ham & Provolone Bowl without Dressing190 cal · 20g
- Diet Coke (Large)0 cal · 0g
190 of 500 cal · 20 g protein
What to say at the counter: “A Ham & Provolone Bowl without Dressing and a large Diet Coke — 190 cal, 20 g protein.”
Get it at the nearest Cousins Subs →The 20 lightest meal-sized mains at Cousins Subs
Meal-sized entrées and breakfast mains (at least 150 calories or 10 g protein), lightest first — the mains the builder builds on at a tight cap; sides and drinks are added in the builder. Every Cousins Subs item is in the full table on the Cousins Subs calories page and in /data/cousins-subs.json (each row carries its role and id).
| Item | Calories | Protein |
|---|---|---|
| Ham & Provolone Bowl without Dressing | 190 | 20g |
| Club Bowl without Dressing | 210 | 28g |
| BLT Bowl without Dressing | 220 | 14g |
| Provolone Bowl without Dressing | 230 | 17g |
| Genoa & Cheese Bowl without Dressing | 240 | 16g |
| Pepperoni Melt Bowl without Dressing | 260 | 21g |
| Chicken Cheese Steak Bowl without Dressing | 280 | 30g |
| Roast Beef & Cheddar Bowl without Dressing | 290 | 33g |
| Steak Cheese Steak Bowl without Dressing | 290 | 36g |
| Chicken Cheddar Deluxe Bowl without Dressing | 300 | 32g |
| Veggie Sub without Mayo (7.5") | 320 | 17g |
| Hot Veggie Bowl without Dressing | 340 | 18g |
| Chicken Bacon Cheddar Cheese Steak Bowl without Dressing | 350 | 33g |
| Chicken Philly Cheese Steak Bowl without Dressing | 350 | 27g |
| Steak Philly Cheese Steak Bowl without Dressing | 360 | 34g |
| Steak Bacon Cheddar Cheese Steak Bowl without Dressing | 370 | 40g |
| Tuna Bowl without Dressing | 400 | 18g |
| Italian Special Bowl without Dressing | 410 | 28g |
| Chicken Cheese Steak Sub (7.5") | 490 | 38g |
| Turkey Breast Sub (7.5") | 500 | 24g |
Eat at Cousins Subs without blowing your cap
MinMax finds the best Cousins Subs meal under your calorie goal — at the location nearest you — and lets you swap items to hit your protein. Free on iPhone.
Download MinMax — free What the app doesMore at Cousins Subs
- Cousins Subs calories & nutrition (73 items listed)
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- Cousins Subs under 500 calories (33 orders)
- Cousins Subs under 600 calories (44 orders)
- High-protein Cousins Subs orders (31 items)
Calculators at other chains
The same builder at 3 Subs & sandwiches chains, or compare every chain on fast food under 500 calories.