Cousins Subs under 300 calories: 19 orders, ranked

Of the 61 single orders we track at Cousins Subs, 19 come in at or under 300 calories — 31%. The most protein in one item under 300 is the Steak Cheese Steak Bowl without Dressing, 36 g for 290 calories; the most filling by protein and fiber per calorie is the Club Bowl without Dressing (28 g protein, 3 g fiber, 210 cal). 11 entrées fit under 300; 36 do not.

Source: Cousins Subs nutrition guide (official), May 21, 2026 edition · Data refreshed October 17, 2026

• 19 orders under 300
• 36g most protein in one item
• 36g protein in a full meal
• 36 entrées over 300

As of October 2026, 19 of the 61 Cousins Subs single orders we track come in at or under 300 calories, and the most protein in a complete Cousins Subs meal under 300 is 36 g (A Steak Cheese Steak Bowl without Dressing and a large Diet Coke).

Three complete Cousins Subs meals under 300 calories

Under 300, the most-protein meal is built on the Steak Cheese Steak Bowl without Dressing (290 cal), which leaves 10 calories for its sides and drink. 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).

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Every Cousins Subs order under 300 calories, ranked by protein

Single orders only — no desserts, kids' meals, combos, sauces or toppings — by grams of protein, then calories. The median order under 300 is 230 calories and 11 of the 19 are entrées. Figures as Cousins Subs published them, rounded to whole numbers (how we check them).

What 300 calories buys at Cousins Subs

The 8 lightest orders under 300: Veggie Bowl without Dressing (110), Broccoli Cheese Soup (Cup) (140), Ham & Provolone Bowl without Dressing (190), Club Bowl without Dressing (210), BLT Bowl without Dressing (220), Broccoli Cheese Soup (Bowl) (220), Cousins BBQ Chips (230) and Cousins Plain Chips (230).

What doesn't fit under 300

36 of 47 Cousins Subs entrées are over 300 calories; the lightest of them, the Veggie Sub without Mayo (7.5"), misses by 20 calories at 320. With more room, see Cousins Subs under 400. Closest misses: Veggie Sub without Mayo (7.5") (320), Hot Veggie Bowl without Dressing (340), Chicken Bacon Cheddar Cheese Steak Bowl without Dressing (350), Chicken Philly Cheese Steak Bowl without Dressing (350) and Steak Philly Cheese Steak Bowl without Dressing (360).

More at Cousins Subs

• Cousins Subs calories & nutrition (73 items listed)
• Cousins Subs under 400 calories (27 orders)
• Cousins Subs under 500 calories (33 orders)
• Cousins Subs under 600 calories (44 orders)
• High-protein Cousins Subs orders (31 items)
• Cousins Subs calorie calculator (build an order under your cap)

Under 300 calories at other chains

The same cap at 3 Subs & sandwiches chains, or the cross-chain pillar: fast food under 300 calories.

• Subway under 300
• Arby's under 300
• Panera Bread under 300