QuikTrip calorie calculator: build an order under your cap
Set a calorie cap from 200 to 1,500 and build a QuikTrip order from 236 single orders — 97 entrées, 11 sides, 30 breakfast items and 98 drinks — using QuikTrip's own published figures, rounded to whole calories and grams. The lightest meal-sized main is the Grab & Go Ham Sub (White, Half) at 290 calories; the heaviest entrée, the Double BLT Sub (Wheat, Whole), is 1,080. The most protein in a complete meal under 500 is 37 g.
Source: QuikTrip nutrition guide (official), August 2026 edition · Data refreshed
- 236 single orders
- 290 cal lightest main
- 37g protein in a meal under 500
- 200–1,500 cal cap range
As of October 2026, 236 QuikTrip single orders can go into a built order, and the most protein in a complete QuikTrip meal under 500 calories is 37 g (A half Grab & Go Ham Sub (Wheat), Buffalo Chicken Bites with Cheese, and a Big Q Caffeine Free Diet Coke).
Build your QuikTrip 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 QuikTrip 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
- Grab & Go Ham Sub (Wheat, Half)300 cal · 23g
- Buffalo Chicken Bites with Cheese190 cal · 14g
- Caffeine Free Diet Coke (Big Q)0 cal · 0g
490 of 500 cal · 37 g protein
What to say at the counter: “A half Grab & Go Ham Sub (Wheat), Buffalo Chicken Bites with Cheese, and a Big Q Caffeine Free Diet Coke — 490 cal, 37 g protein.”
Get it at the nearest QuikTrip →Most filling
- Grab & Go Ham Sub (Wheat, Half)300 cal · 23g
- Buffalo Chicken Bites with Cheese190 cal · 14g
- Caffeine Free Diet Coke (Big Q)0 cal · 0g
490 of 500 cal · 37 g protein
What to say at the counter: “A half Grab & Go Ham Sub (Wheat), Buffalo Chicken Bites with Cheese, and a Big Q Caffeine Free Diet Coke — 490 cal, 37 g protein.”
Get it at the nearest QuikTrip →Lightest
- Grab & Go Ham Sub (White, Half)290 cal · 21g
- Caffeine Free Diet Coke (Big Q)0 cal · 0g
290 of 500 cal · 21 g protein
What to say at the counter: “A half Grab & Go Ham Sub (White) and a Big Q Caffeine Free Diet Coke — 290 cal, 21 g protein.”
Get it at the nearest QuikTrip →The 20 lightest meal-sized mains at QuikTrip
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 QuikTrip item is in the full table on the QuikTrip calories page and in /data/quiktrip.json (each row carries its role and id).
| Item | Calories | Protein |
|---|---|---|
| Grab & Go Ham Sub (White, Half) | 290 | 21g |
| Grab & Go Turkey Sub (White, Half) | 290 | 22g |
| Grab & Go Ham Sub (Wheat, Half) | 300 | 23g |
| Grab & Go Turkey Sub (Wheat, Half) | 300 | 23g |
| Chicken Taco | 310 | 20g |
| The Gardener Sub (White, Half) | 310 | 13g |
| Grab & Go 3 Meat Stack Sub (Wheat, Half) | 320 | 25g |
| The Gardener Sub (Wheat, Half) | 320 | 13g |
| Turkey Croissant with Lettuce, Tomatoes & Cheese | 320 | 18g |
| Egg & Cheese Croissant | 340 | 11g |
| Ham Sub (White, Half) | 350 | 18g |
| Chicken Tenders (3) | 360 | 24g |
| Grab & Go Roast Beef Sub (Wheat, Half) | 370 | 29g |
| Grab & Go Roast Beef Sub (White, Half) | 370 | 28g |
| Ham Sub (Wheat, Half) | 370 | 23g |
| Jalapeno Cheddar Smoked Sausage on a Bun | 370 | 14g |
| Jalapeno Sausage Roll | 370 | 19g |
| Turkey Sub (Wheat, Half) | 370 | 23g |
| Turkey Sub (White, Half) | 370 | 23g |
| 3 Meat Stack Sub (White, Half) | 390 | 25g |
Eat at QuikTrip without blowing your cap
MinMax finds the best QuikTrip 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 QuikTrip
- QuikTrip calories & nutrition (285 items listed)
- QuikTrip under 300 calories (31 orders)
- QuikTrip under 400 calories (67 orders)
- QuikTrip under 500 calories (124 orders)
- QuikTrip under 600 calories (164 orders)
- High-protein QuikTrip orders (48 items)
Calculators at other chains
The same builder at 3 Subs & sandwiches chains, or compare every chain on fast food under 500 calories.