Cousins Subs under 500 calories: 33 orders, ranked

Of the 61 single orders we track at Cousins Subs, 33 come in at or under 500 calories — 54%. The most protein in one item under 500 is the Steak Bacon Cheddar Cheese Steak Bowl without Dressing, 40 g for 370 calories; the most filling by protein and fiber per calorie is the Club Bowl without Dressing (28 g protein, 3 g fiber, 210 cal). 22 entrées fit under 500; 25 do not.

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

• 33 orders under 500
• 40g most protein in one item
• 44g protein in a full meal
• 25 entrées over 500

As of October 2026, 33 of the 61 Cousins Subs single orders we track come in at or under 500 calories, and the most protein in a complete Cousins Subs meal under 500 is 44 g (A Club Bowl without Dressing, a cup of Chili, and a large Diet Coke).

Three complete Cousins Subs meals under 500 calories

Under 500, the most-protein meal is built on the Club Bowl without Dressing (210 cal), which leaves 290 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). The lightest meal is unchanged from under 400; the others use the extra 100 calories.

Build your own Cousins Subs order under 500 calories → Swap any item, add a side, share the link.

Every Cousins Subs order under 500 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 500 is 290 calories and 22 of the 33 are entrées. Figures as Cousins Subs published them, rounded to whole numbers (how we check them).

What 500 calories buys at Cousins Subs

Going from 400 to 500 calories adds 6 orders: Italian Special Bowl without Dressing (410), Wisconsin Mac & Cheese (Bowl) (410), French Fries (Large) (470), Chicken Cheese Steak Sub (7.5") (490), Turkey Breast Sub (7.5") (500) and Wisconsin Chicken Cheese Steak Bowl without Dressing (500).

What doesn't fit under 500

25 of 47 Cousins Subs entrées are over 500 calories; the lightest of them, the Steak Cheese Steak Sub (7.5"), misses by 10 calories at 510. With more room, see Cousins Subs under 600. Tighter budget: Cousins Subs under 400. Closest misses: Steak Cheese Steak Sub (7.5") (510), Wisconsin Cheese Steak Bowl without Dressing (520), Double Chicken Cheese Steak Bowl without Dressing (530), Meatball & Provolone Bowl without Dressing (540) and Hot Veggie Sub (7.5") (550).

More at Cousins Subs

• Cousins Subs calories & nutrition (73 items listed)
• Cousins Subs under 300 calories (19 orders)
• Cousins Subs under 400 calories (27 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 500 calories at other chains

The same cap at 3 Subs & sandwiches chains, or the cross-chain pillar: fast food under 500 calories.

• Subway under 500
• Arby's under 500
• Panera Bread under 500