Quiznos under 500 calories: 31 orders, ranked
Of the 59 single orders we track at Quiznos, 31 come in at or under 500 calories — 53%. The most protein in one item under 500 is the Honey Mustard Chicken Sub (Small), 27 g for 450 calories; the most filling by protein and fiber per calorie is the Ultimate Turkey Club Sub (Small) (24 g protein, 2 g fiber, 360 cal). 15 entrées fit under 500; 27 do not.
Source: Quiznos nutrition guide (official), April 2024 edition · Data refreshed
- 31 orders under 500
- 27g most protein in one item
- 27g protein in a full meal
- 27 entrées over 500
As of October 2026, 31 of the 59 Quiznos single orders we track come in at or under 500 calories, and the most protein in a complete Quiznos meal under 500 is 27 g (A small Honey Mustard Chicken Sub and a 20-ounce Coca-Cola Zero Sugar).
Three complete Quiznos meals under 500 calories
Under 500, the most-protein meal is built on the Honey Mustard Chicken Sub (Small) (450 cal), which leaves 50 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.
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 →Build your own Quiznos order under 500 calories → Swap any item, add a side, share the link.
Every Quiznos 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 410 calories and 15 of the 31 are entrées. Figures as Quiznos published them, rounded to whole numbers (how we check them).
| # | Item | Calories | Protein | Protein / 100 cal |
|---|---|---|---|---|
| 1 | Honey Mustard Chicken Sub (Small) | 450 | 27g | 6.0g |
| 2 | Baja Chicken Sub (Small) | 410 | 26g | 6.3g |
| 3 | Mesquite Chicken Sammie | 440 | 26g | 5.9g |
| 4 | Turkey Bacon Guacamole Sub (Small) | 420 | 25g | 6.0g |
| 5 | Ultimate Turkey Club Sub (Small) | 360 | 24g | 6.7g |
| 6 | Black Angus Queso Philly Sub (Small) | 390 | 24g | 6.2g |
| 7 | Italian Meatball Sub (Small) (at select locations) | 440 | 22g | 5.0g |
| 8 | Southwest Chicken Sub (Small) | 440 | 22g | 5.0g |
| 9 | Steak, Egg, & Cheddar Sub (at select locations) | 330 | 21g | 6.4g |
| 10 | Steak, Egg, & Cheddar Sammie (at select locations) | 330 | 20g | 6.1g |
| 11 | Chipotle Steak & Cheddar Sub (Small) | 430 | 20g | 4.7g |
| 12 | Peppercorn Steak Sub (Small) | 430 | 20g | 4.7g |
| 13 | Steak, Egg, & Cheddar Biscuit (at select locations) | 470 | 20g | 4.3g |
| 14 | Classic Italian Sammie | 480 | 20g | 4.2g |
| 15 | Classic Italian Sub (Small) | 480 | 20g | 4.2g |
| 16 | Ham, Egg, & Cheddar Sammie (at select locations) | 320 | 19g | 5.9g |
| 17 | Ham, Egg, & Cheddar Sub (at select locations) | 320 | 19g | 5.9g |
| 18 | Ham, Egg, & Cheddar Biscuit (at select locations) | 460 | 19g | 4.1g |
| 19 | Sausage, Egg, & Cheddar Sub (at select locations) | 470 | 19g | 4.0g |
| 20 | Bacon, Egg, & Cheddar Sammie (at select locations) | 350 | 18g | 5.1g |
| 21 | Bacon, Egg, & Cheddar Sub (at select locations) | 350 | 18g | 5.1g |
| 22 | Sausage, Egg, & Cheddar Sammie (at select locations) | 470 | 18g | 3.8g |
| 23 | Bacon, Egg, & Cheddar Biscuit (at select locations) | 490 | 18g | 3.7g |
| 24 | Egg & Cheddar Sub (at select locations) | 350 | 17g | 4.9g |
| 25 | Egg & Cheddar Sammie (at select locations) | 360 | 16g | 4.4g |
| 26 | Apple Harvest Chicken Sub (Small) (at select locations) | 410 | 16g | 3.9g |
| 27 | Egg & Cheddar Biscuit (at select locations) | 500 | 16g | 3.2g |
| 28 | Chili (Regular) (at select locations) | 260 | 15g | 5.8g |
| 29 | Veggie Guacamole Sub (Small) | 410 | 14g | 3.4g |
| 30 | Mushroom Philly Sub (Small) | 400 | 12g | 3.0g |
| 31 | Chili (Small) (at select locations) | 160 | 9g | 5.6g |
What 500 calories buys at Quiznos
Going from 400 to 500 calories adds 18 orders: Apple Harvest Chicken Sub (Small) (at select locations) (410), Baja Chicken Sub (Small) (410), Veggie Guacamole Sub (Small) (410), Turkey Bacon Guacamole Sub (Small) (420), Chipotle Steak & Cheddar Sub (Small) (430), Peppercorn Steak Sub (Small) (430), Italian Meatball Sub (Small) (at select locations) (440) and Mesquite Chicken Sammie (440) and 10 more.
What doesn't fit under 500
27 of 42 Quiznos entrées are over 500 calories; the lightest of them, the Apple Harvest Chicken Salad (Whole), misses by 30 calories at 530. With more room, see Quiznos under 600. Tighter budget: Quiznos under 400. Closest misses: Apple Harvest Chicken Salad (Whole) (530).
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 600 calories (32 orders)
- Quiznos 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.