What is the lowest-calorie item at Subway?

The lowest-calorie substantial item at Subway is the Oven-Roasted Turkey at about 60 calories with 11g protein.

What is the highest-protein option at Subway?

5 Meat Italian Wrap leads with roughly 66g of protein (about 1,000 calories).

What's the most protein-efficient Subway order?

Grilled Chicken delivers the most protein per calorie — about 16g protein for 80 calories.

How many Subway items are under 500 calories?

Around 96 of 175 Subway menu items we track come in at 500 calories or less.

Low-Calorie Subway Menu

The lowest-calorie and highest-protein picks at Subway, with full macros for every item we track. Use it to plan an order that fits your calorie goal — then let MinMax build the best one at the Subway nearest you.

175 items tracked
60 cal lowest pick
66g top protein
96 under 500 cal

Lowest-calorie Subway items

Lowest-calorie items at Subway
Item	Calories	Protein
Avocado, Sliced	45	1g
Oven-Roasted Turkey	60	11g
Avocado, Smashed	70	1g
Black Forest Ham	70	10g
Genoa Salami (3 slices)	70	3g
Chicken Noodle Soup (8 oz. bowl)	70	7g
American Cheese	80	4g
Bacon (2 strips)	80	5g
Grilled Chicken	80	16g
Pepperoni, (3 slices)	80	3g
Roast Beef	80	15g
Provolone	90	6g
Rotisserie-Style Chicken	90	15g
Pepper Jack	100	5g
Monterey Cheddar, Shredded	110	7g

Highest-protein Subway items

Best picks when you're chasing a protein target.

Highest-protein items at Subway
Item	Calories	Protein
5 Meat Italian Wrap	1,000	66g
5 Meat Italian Protein Bowl	960	66g
Chicken & Bacon Ranch Wrap	830	56g
Chicken & Bacon Ranch Protein Bowl	760	55g
Big Hot Pastrami Wrap	890	49g
Grilled Chicken Wrap	680	48g
Roast Beef Wrap	660	48g
Subway Club® Wrap	690	48g
Grilled Chicken Protein Bowl	620	48g
Meatball Pepperoni with MVP Parmesan Vinaigrette® Protein Bowl	1,040	48g
Roast Beef Protein Bowl	610	48g
Steak, Egg & Cheese on 12" Wrap	860	48g
Chipotle Philly Wrap	700	47g
Meatball Pepperoni Wrap	1,050	47g
Steak Philly Wrap	710	46g

Best protein per calorie at Subway

The most "protein-dense" choices — the most grams of protein for each 100 calories.

Best protein per 100 calories at Subway
Item	Calories	Protein	Protein / 100 cal
Grilled Chicken	80	16g	20.0g
Roast Beef	80	15g	18.8g
Oven-Roasted Turkey	60	11g	18.3g
Rotisserie-Style Chicken	90	15g	16.7g
Steak (no cheese)	110	17g	15.5g
Subway Club® Meats (Turkey, Ham, Roast Beef)	110	17g	15.5g
Grilled Chicken, Sweet Onion Teriyaki Glazed	110	16g	14.5g
Black Forest Ham	70	10g	14.3g
Subway Club® Protein Bowl	410	44g	10.7g
All-American Club Meats (Ham, Turkey, Bacon)	140	15g	10.7g
Chicken Noodle Soup (8 oz. bowl)	70	7g	10.0g
Sweet Onion Teriyaki Chicken® Protein Bowl	470	42g	8.9g

Eat at Subway without blowing your cap

MinMax finds the best Subway meal under your calorie goal — at the location nearest you — and lets you swap items to hit your protein. Free on iPhone.

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Full Subway nutrition (lowest calories first)

Calories and macros for the 150 lowest-calorie Subway items we track.

Subway calories and macros
Item	Calories	Protein	Carbs	Fat
Avocado, Sliced	45	1g	2g	4g
Oven-Roasted Turkey	60	11g	0g	2g
Avocado, Smashed	70	1g	3g	6g
Black Forest Ham	70	10g	2g	2g
Genoa Salami (3 slices)	70	3g	1g	6g
Chicken Noodle Soup (8 oz. bowl)	70	7g	6g	3g
American Cheese	80	4g	1g	7g
Bacon (2 strips)	80	5g	1g	6g
Grilled Chicken	80	16g	1g	2g
Pepperoni, (3 slices)	80	3g	1g	7g
Roast Beef	80	15g	2g	2g
Provolone	90	6g	1g	7g
Rotisserie-Style Chicken	90	15g	0g	4g
Pepper Jack	100	5g	1g	8g
Monterey Cheddar, Shredded	110	7g	1g	9g
Cold Cut Combo® Meats	110	9g	1g	8g
Grilled Chicken, Sweet Onion Teriyaki Glazed	110	16g	9g	2g
Steak (no cheese)	110	17g	2g	5g
Subway Club® Meats (Turkey, Ham, Roast Beef)	110	17g	3g	3g
Mini Hearty Multigrain Bread	130	6g	24g	2g
Pastrami	130	9g	1g	10g
Kids' Mini Sub Veggie Delite®	140	6g	27g	2g
Mini Artisan Italian Bread	140	5g	26g	2g
All-American Club Meats (Ham, Turkey, Bacon)	140	15g	2g	8g
Veggie Delite® Salad	150	10g	10g	9g
9" Wrap (Pocket)	150	4g	26g	3g
Ham & Jack Slider	160	10g	21g	4g
Kids' Mini Sub Oven Roasted Turkey	170	12g	27g	3g
Veggie Patty	170	6g	17g	9g
Kids' Mini Sub Black Forest Ham	180	11g	28g	3g
Little Cheesesteak Slider	180	8g	21g	7g
Egg Patty	180	10g	2g	15g
Hash Browns	190	3g	24g	9g
6" Hearty Multigrain Bread	200	9g	36g	3g
Oatmeal Raisin Cookie	200	3g	30g	8g
Broccoli Cheddar Soup (8 oz. bowl)	200	9g	16g	13g
Loaded Baked Potato with Bacon Soup (8 oz. bowl)	200	9g	17g	14g
6" Artisan Italian Bread	210	8g	39g	2g
Chocolate Chip Cookie	210	2g	30g	10g
Double Chocolate Cookie	210	2g	29g	9g
Naturally Flavored Raspberry Cheesecake Cookie	210	2g	29g	9g
White Chip Macadamia Nut Cookie	210	2g	28g	10g
6" Artisan Flatbread	220	7g	40g	4g
Turkey Slider	230	12g	20g	12g
6" Jalapeño Cheddar Bread	240	9g	39g	5g
Italian Spice Slider	250	9g	21g	15g
Meatballs	250	12g	13g	18g
Tuna	250	12g	0g	23g
6" Ham & Turkey Stacker	290	20g	42g	5g
Sweet Onion Teriyaki Chicken® Salad	300	23g	33g	10g
Veggie Patty Salad	300	13g	28g	17g
12" Wrap	300	8g	50g	8g
6" Veggie Delite®	320	17g	41g	10g
Turkey & Ham Protein Pocket	320	21g	32g	11g
Spicy Nacho Chicken Salad	320	20g	20g	19g
Baja Chicken Protein Pocket	330	24g	30g	13g
Peppercorn Ranch Chicken Protein Pocket	330	24g	30g	13g
Pizza Sub Salad	330	17g	15g	24g
6" Turkey & Ranch Delite	380	26g	41g	13g
Veggie Delite® Wrap	400	17g	53g	13g
Chipotle Philly Salad	400	25g	15g	28g
Oven-Roasted Turkey Salad	410	21g	11g	33g
Tuna Salad	410	22g	10g	32g
Big Hot Pastrami Salad	410	26g	15g	30g
Subway Club® Protein Bowl	410	44g	16g	21g
Honey Mustard BBQ Chicken Salad	420	25g	31g	24g
Black Forest Ham Salad	420	20g	13g	33g
B.L.T. Salad	420	13g	11g	36g
Turkey & Ham Salad	420	21g	12g	33g
6" Sweet Onion Teriyaki Chicken®	430	29g	55g	11g
6" Seasoned Steak & Fresh Avocado	430	35g	45g	14g
6" Spicy Nacho Chicken	440	24g	49g	17g
Grilled Chicken Salad	440	26g	12g	34g
Roast Beef Salad	440	26g	13g	33g
Subway Club® Salad	440	24g	14g	34g
6" Grilled Chicken & Fresh Avocado	450	35g	44g	16g
Steak Philly Salad	450	24g	13g	35g
6" Seasoned Steak & Smashed Avocado	460	35g	45g	16g
Cheesy Garlic Steak Salad	460	23g	21g	32g
6" Veggie Patty	470	19g	58g	19g
6" Grilled Chicken & Smashed Avocado	470	35g	44g	19g
Cold Cut Combo® Salad	470	20g	11g	39g
Sweet Onion Teriyaki Chicken® Protein Bowl	470	42g	41g	18g
6" Egg & Cheese	470	21g	42g	24g
6" Oven-Roasted Turkey	480	26g	42g	23g
6" B.L.T.	480	18g	42g	26g
6" Oven-Roasted Turkey & Ham	480	27g	41g	23g
Italian Trio Protein Pocket	480	22g	32g	29g
All American Club® Salad	480	22g	13g	39g
6" Chipotle Philly	490	30g	44g	22g
6" Black Forest Ham	490	25g	44g	23g
6" Pizza Sub	490	22g	45g	25g
Chicken & Bacon Ranch Salad	490	30g	14g	36g
6" Roast Beef	500	31g	44g	23g
6" Subway Club®	500	31g	43g	24g
6" Black Forest Ham, Egg & Cheese	500	26g	43g	25g
6" Steak Philly	510	28g	43g	25g
6" Cheesy Garlic Steak	510	26g	49g	23g
6" Grilled Chicken	510	31g	43g	24g
6" Honey Mustard BBQ Chicken	510	30g	53g	20g
6" Buffalo Chicken	510	31g	55g	19g
Spicy Nacho Chicken Protein Bowl	510	35g	26g	30g
6" Cold Cut Combo®	530	25g	43g	29g
Meatball Marinara with MVP Parmesan Vinaigrette® Salad	530	23g	25g	39g
6" All American Club®	540	27g	45g	28g
B.M.T.® Salad	540	22g	13g	46g
Veggie Patty Protein Bowl	540	22g	44g	33g
6" Steak, Egg & Cheese	540	31g	43g	26g
6" Big Hot Pastrami	550	30g	44g	30g
6" Bacon, Egg & Cheese	550	26g	43g	30g
Oven-Roasted Turkey Protein Bowl	560	38g	10g	42g
B.L.T. Protein Bowl	560	22g	10g	49g
6" Meatball Marinara	570	27g	53g	28g
6" Tuna	570	27g	42g	33g
Turkey & Ham Protein Bowl	570	37g	12g	42g
6" Chicken & Bacon Ranch	580	35g	44g	29g
Black Forest Ham Protein Bowl	580	36g	14g	43g
Chipotle Philly Protein Bowl	600	46g	16g	41g
Pizza Sub Protein Bowl	600	31g	18g	46g
6" B.M.T.®	610	27g	44g	36g
Spicy Nacho Chicken Wrap	610	40g	59g	24g
B.M.T.® Wrap	610	27g	44g	36g
Oven-Roasted Turkey Wrap	610	38g	53g	27g
Spicy Italian Salad	610	22g	13g	54g
5 Meat Italian Salad	610	35g	14g	47g
Meatball Pepperoni with MVP Parmesan Vinaigrette® Salad	610	26g	26g	47g
Roast Beef Protein Bowl	610	48g	14g	42g
Sweet Onion Teriyaki Chicken® Wrap	620	45g	76g	16g
Turkey & Ham Wrap	620	37g	55g	28g
Grilled Chicken Protein Bowl	620	48g	12g	44g
Honey Mustard BBQ Chicken Protein Bowl	620	45g	31g	36g
Black Forest Ham Wrap	630	36g	57g	28g
Steak Philly Protein Bowl	630	43g	14g	46g
Cheesy Garlic Steak Protein Bowl	630	39g	27g	42g
Roast Beef Wrap	660	48g	57g	27g
Cold Cut Combo® Protein Bowl	670	35g	11g	55g
6" Spicy Italian	680	27g	44g	44g
6" 5 Meat Italian	680	40g	46g	37g
Grilled Chicken Wrap	680	48g	55g	31g
Honey Mustard BBQ Chicken Wrap	680	46g	63g	27g
6" Meatball Pepperoni	690	33g	56g	38g
Subway Club® Wrap	690	48g	58g	30g
All American Club® Protein Bowl	690	40g	15g	53g
Chipotle Philly Wrap	700	47g	56g	32g
8" Pizza Cheese	700	29g	95g	22g
Steak Philly Wrap	710	46g	56g	35g
Cheesy Garlic Steak Wrap	710	43g	62g	33g
B.L.T. Wrap	710	30g	53g	42g
Cold Cut Combo® Wrap	720	35g	54g	40g
Veggie Patty Wrap	720	25g	87g	30g

Subway nutrition FAQ

What is the lowest-calorie item at Subway?: The lowest-calorie substantial item at Subway is the Oven-Roasted Turkey at about 60 calories with 11g protein.
What is the highest-protein option at Subway?: 5 Meat Italian Wrap leads with roughly 66g of protein (about 1,000 calories).
What's the most protein-efficient Subway order?: Grilled Chicken delivers the most protein per calorie — about 16g protein for 80 calories.
How many Subway items are under 500 calories?: Around 96 of 175 Subway menu items we track come in at 500 calories or less.

Source: subway.com. Figures are estimates and may change — verify with Subway.