Quiznos calorie calculator: build an order under your cap
Set a calorie cap from 200 to 1,500 and build a Quiznos order from 59 single orders — 42 entrées, 2 sides and 15 breakfast items — using Quiznos' own published figures, rounded to whole calories and grams. The lightest meal-sized main is the Ham, Egg, & Cheddar Sammie (at select locations) at 320 calories; the heaviest entrée, the Classic Italian Sub (Large), is 1,430. The most protein in a complete meal under 500 is 27 g.
Source: Quiznos nutrition guide (official), April 2024 edition · Data refreshed
- 59 single orders
- 320 cal lightest main
- 27g protein in a meal under 500
- 200–1,500 cal cap range
As of October 2026, 59 Quiznos single orders can go into a built order, and the most protein in a complete Quiznos meal under 500 calories is 27 g (A small Honey Mustard Chicken Sub and a 20-ounce Coca-Cola Zero Sugar).
Build your Quiznos 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 Quiznos 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
- Honey Mustard Chicken Sub (Small)450 cal · 27g
- Coca-Cola Zero Sugar (20 oz)0 cal · 0g
450 of 500 cal · 27 g protein
What to say at the counter: “A small Honey Mustard Chicken Sub and a 20-ounce Coca-Cola Zero Sugar — 450 cal, 27 g protein.”
Get it at the nearest Quiznos →Most filling
- Mesquite Chicken Sammie440 cal · 26g
- Coca-Cola Zero Sugar (20 oz)0 cal · 0g
440 of 500 cal · 26 g protein
What to say at the counter: “A Mesquite Chicken Sammie and a 20-ounce Coca-Cola Zero Sugar — 440 cal, 26 g protein.”
Get it at the nearest Quiznos →Lightest
- Ultimate Turkey Club Sub (Small)360 cal · 24g
- Coca-Cola Zero Sugar (20 oz)0 cal · 0g
360 of 500 cal · 24 g protein
What to say at the counter: “A small Ultimate Turkey Club Sub and a 20-ounce Coca-Cola Zero Sugar — 360 cal, 24 g protein.”
Get it at the nearest Quiznos →The 20 lightest meal-sized mains at Quiznos
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 Quiznos item is in the full table on the Quiznos calories page and in /data/quiznos.json (each row carries its role and id).
| Item | Calories | Protein |
|---|---|---|
| Ham, Egg, & Cheddar Sammie (at select locations) | 320 | 19g |
| Ham, Egg, & Cheddar Sub (at select locations) | 320 | 19g |
| Steak, Egg, & Cheddar Sammie (at select locations) | 330 | 20g |
| Steak, Egg, & Cheddar Sub (at select locations) | 330 | 21g |
| Bacon, Egg, & Cheddar Sammie (at select locations) | 350 | 18g |
| Bacon, Egg, & Cheddar Sub (at select locations) | 350 | 18g |
| Egg & Cheddar Sub (at select locations) | 350 | 17g |
| Egg & Cheddar Sammie (at select locations) | 360 | 16g |
| Ultimate Turkey Club Sub (Small) | 360 | 24g |
| Black Angus Queso Philly Sub (Small) | 390 | 24g |
| Mushroom Philly Sub (Small) | 400 | 12g |
| Apple Harvest Chicken Sub (Small) (at select locations) | 410 | 16g |
| Baja Chicken Sub (Small) | 410 | 26g |
| Veggie Guacamole Sub (Small) | 410 | 14g |
| Turkey Bacon Guacamole Sub (Small) | 420 | 25g |
| Chipotle Steak & Cheddar Sub (Small) | 430 | 20g |
| Peppercorn Steak Sub (Small) | 430 | 20g |
| Italian Meatball Sub (Small) (at select locations) | 440 | 22g |
| Mesquite Chicken Sammie | 440 | 26g |
| Southwest Chicken Sub (Small) | 440 | 22g |
Eat at Quiznos without blowing your cap
MinMax finds the best Quiznos 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 Quiznos
- Quiznos calories & nutrition (145 items listed)
- Quiznos under 400 calories (13 orders)
- Quiznos under 500 calories (31 orders)
- Quiznos under 600 calories (32 orders)
Calculators at other chains
The same builder at 3 Subs & sandwiches chains, or compare every chain on fast food under 500 calories.