What is the lowest-calorie item at Subway?

The lowest-calorie substantial item at Subway is the Black Forest Ham (Chopped Salad) at about 110 calories with 12g protein.

What is the highest-protein option at Subway?

Footlong Mega Melt** leads with roughly 65g of protein (about 1,100 calories).

What's the most protein-efficient Subway order?

Double Chicken (Chopped Salad) delivers the most protein per calorie — about 36g protein for 220 calories.

How many Subway items are under 500 calories?

Around 112 of 135 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.

135 items tracked
110 cal lowest pick
65g top protein
112 under 500 cal

Lowest-calorie Subway items

Lowest-calorie items at Subway
Item	Calories	Protein
Apple Slices - 1 package	35	0g
Veggie Delite® (Chopped Salad)	50	3g
Avocado**	60	1g
Black Forest Ham (Chopped Salad)	110	12g
Turkey Breast (Chopped Salad)	110	12g
Turkey Breast & Ham (Chopped Salad)	110	12g
Homestyle Chicken Noodle (Soup)	110	8g
Oven Roasted Chicken Breast (Chopped Salad)	130	19g
Mini Italian Bread	130	5g
Baked Lay's®	130	2g
Roast Beef (Chopped Salad)	140	19g
Subway Club® (Chopped Salad)	140	18g
Mini Wheat Bread	140	5g
Baked Lay's®** Sour Cream & Onion	140	3g
Tomato Basil (Soup)	140	5g

Highest-protein Subway items

Best picks when you're chasing a protein target.

Highest-protein items at Subway
Item	Calories	Protein
Footlong Mega Melt**	1,100	65g
Footlong Mega Melt** on Flatbread	1,120	64g
Footlong Sausage & Cheese**	1,000	58g
Footlong Steak & Cheese	860	57g
Footlong Sausage & Cheese** on Flatbread	1,020	57g
Footlong Steak & Cheese on Flatbread	880	55g
Footlong Egg & Cheese (with ham)	780	48g
Footlong Turkey, Egg & Cheese**	780	48g
Footlong Egg & Cheese (with ham) on Flatbread	800	46g
Footlong Turkey, Egg & Cheese** on Flatbread	800	46g
Footlong Bacon & Cheese	820	45g
Footlong Bacon & Cheese on Flatbread	840	44g
Footlong Egg & Cheese	730	39g
Sausage (8" Pizza)	820	39g
6" Big Philly Cheesesteak	500	38g

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
Double Chicken (Chopped Salad)	220	36g	16.4g
Oven Roasted Chicken Breast (Chopped Salad)	130	19g	14.6g
Roast Beef (Chopped Salad)	140	19g	13.6g
Subway Club® (Chopped Salad)	140	18g	12.9g
Black Forest Ham (Chopped Salad)	110	12g	10.9g
Turkey Breast (Chopped Salad)	110	12g	10.9g
Turkey Breast & Ham (Chopped Salad)	110	12g	10.9g
Steak & Cheese (Chopped Salad)	210	20g	9.5g
6" Big Philly Cheesesteak	500	38g	7.6g
6" Roast Beef	320	24g	7.5g
6" Subway Club®	310	23g	7.4g
Homestyle Chicken Noodle (Soup)	110	8g	7.3g

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 all 135 Subway items we track.

Subway calories and macros
Item	Calories	Protein	Carbs	Fat
Apple Slices - 1 package	35	0g	9g	0g
Veggie Delite® (Chopped Salad)	50	3g	9g	1g
Avocado**	60	1g	3g	5g
Black Forest Ham (Chopped Salad)	110	12g	12g	3g
Turkey Breast (Chopped Salad)	110	12g	12g	2g
Turkey Breast & Ham (Chopped Salad)	110	12g	12g	3g
Homestyle Chicken Noodle (Soup)	110	8g	14g	3g
Oven Roasted Chicken Breast (Chopped Salad)	130	19g	10g	3g
Mini Italian Bread	130	5g	25g	2g
Baked Lay's®	130	2g	23g	2g
Roast Beef (Chopped Salad)	140	19g	11g	4g
Subway Club® (Chopped Salad)	140	18g	12g	4g
Mini Wheat Bread	140	5g	27g	2g
Baked Lay's®** Sour Cream & Onion	140	3g	24g	4g
Tomato Basil (Soup)	140	5g	15g	7g
Veggie Delite® (Kids Meal)	150	6g	29g	2g
Creamy Chicken & Dumpling (Soup)	150	8g	20g	5g
Poblano Corn Chowder (Soup)	150	5g	18g	7g
Broccoli & Cheddar (Soup)	170	5g	18g	9g
Black Forest Ham (Kids Meal)	180	10g	30g	3g
Turkey Breast (Kids Meal)	180	10g	30g	2g
Cold Cut Combo (Chopped Salad)	180	12g	12g	11g
Creamy Chicken and Wild Rice (Soup)	180	6g	16g	10g
6" Sourdough**	190	9g	36g	2g
Gingerbread	190	2g	31g	7g
Roast Beef (Kids Meal)	200	14g	30g	3g
6" Italian (White) Bread	200	7g	38g	2g
Chocolate Chip (Cookie)	200	2g	30g	10g
Oatmeal Raisin	200	3g	30g	8g
Raspberry Cheesecake	200	2g	29g	9g
Clam Chowder (Soup)	200	5g	20g	11g
Steak & Cheese (Chopped Salad)	210	20g	14g	8g
Hash Browns**	210	2g	28g	10g
6" 9-Grain Wheat Bread	210	8g	40g	2g
6" Hearty Italian Bread**	210	7g	41g	3g
Chocolate Chunk**	210	2g	30g	10g
Double Chocolate Chip**	210	2g	30g	9g
M & M®**	210	2g	30g	10g
Sunchips Harvest Cheddar	210	4g	29g	9g
Black Bean (Soup)	210	12g	37g	0g
Loaded Baked Potato (Soup)	210	5g	15g	13g
Thai Coconut (Soup)	210	5g	17g	13g
Double Chicken (Chopped Salad)	220	36g	10g	5g
6" Parmesan Oregano Bread	220	8g	40g	3g
6" Flatbread, Multigrain**	220	8g	37g	5g
6" Flatbread, White	220	7g	38g	5g
Peanut Butter**	220	4g	26g	12g
White Chip Macadamia Nut	220	2g	28g	11g
6" Veggie Delite®	230	8g	44g	3g
Italian B.M.T.® (Chopped Salad)	230	14g	12g	15g
6" Honey Oat 9-Grain Wheat Bread	230	8g	43g	3g
6" Roasted Garlic**	230	8g	45g	3g
Sugar**	230	2g	28g	12g
Lays® Classic	230	3g	23g	15g
6" Monterey Cheddar**	240	10g	38g	6g
6" Italian Herbs & Cheese	250	9g	40g	5g
Apple Pie**	250	0g	37g	10g
Doritos Nacho	250	4g	30g	13g
6" Turkey Breast	280	18g	46g	4g
6" Turkey Breast & Black Forest Ham	280	18g	46g	4g
6" Black Forest Ham	290	18g	46g	5g
6" Subway Club®	310	23g	46g	5g
Meatball Marinara (Chopped Salad)	310	16g	25g	17g
Spicy Italian (Chopped Salad)	310	15g	11g	23g
Tuna (Chopped Salad)	310	15g	10g	24g
6" Egg White & Cheese (with Ham)	310	22g	45g	5g
Wrap**	310	8g	51g	8g
6" Oven Roasted Chicken	320	23g	45g	5g
6" Roast Beef	320	24g	45g	5g
6" B.L.T.	320	15g	43g	9g
6" Egg White & Cheese	320	19g	44g	8g
Egg White & Cheese (with ham) on 6" Flatbread	320	21g	43g	7g
Egg White & Cheese on 6" Flatbread	330	19g	42g	10g
6" Turkey, Egg White and Cheese**	350	24g	45g	8g
6" Cold Cut Combo	360	17g	46g	12g
6" Egg & Cheese	360	19g	44g	12g
Turkey, Egg White & Cheese on 6" Flatbread**	360	23g	43g	11g
6" Sweet Onion Chicken Teriyaki	370	25g	57g	5g
6" Subway Melt®	370	23g	47g	11g
6" Bacon, Egg White & Cheese	370	23g	45g	11g
Egg & Cheese on 6" Flatbread	370	19g	42g	14g
6" Steak & Cheese	380	26g	48g	10g
Bacon, Egg White & Cheese on 6" Flatbread	380	22g	43g	13g
6" Turkey & Bacon Avocado	390	22g	49g	12g
6" Veggie Patty	390	23g	56g	7g
6" Steak, Egg White & Cheese	390	28g	47g	10g
6" Egg & Cheese (with Ham)	390	24g	45g	13g
6" Turkey, Egg & Cheese**	390	24g	45g	13g
Cheese (Flatizza)	390	21g	42g	16g
Steak, Egg White & Cheese on 6" Flatbread	400	28g	45g	12g
Egg & Cheese (with ham) on 6" Flatbread	400	23g	43g	15g
Turkey, Egg & Cheese on 6" Flatbread**	400	23g	43g	15g
6" Italian B.M.T.®	410	20g	46g	16g
6" Bacon, Egg & Cheese	410	23g	45g	16g
Veggie (Flatizza)	410	21g	44g	17g
6" Subway Seafood Sensation™	420	13g	51g	19g
6" Sausage, Egg White & Cheese**	420	27g	45g	15g
Bacon, Egg & Cheese on 6" Flatbread	420	22g	42g	18g
6" Barbecue Rib Patty	430	19g	47g	18g
6" Steak, Egg & Cheese	430	28g	47g	15g
Sausage, Egg White & Cheese** on 6" Flatbread	430	26g	43g	17g
Steak, Egg & Cheese on 6" Flatbread	440	28g	44g	17g
6" Chicken Pizziola Melt	460	32g	49g	16g
6" Mega Melt**	470	30g	45g	19g
6" Meatball Marinara	480	21g	59g	18g
6" Spicy Italian	480	20g	46g	24g
6" Tuna	480	20g	44g	25g
Mega Melt** on 6" Flatbread	480	30g	43g	21g
Spicy Italian (Flatizza)	490	25g	43g	25g
6" Big Philly Cheesesteak	500	38g	51g	17g
6" Sausage, Egg & Cheese**	500	29g	45g	23g
Pepperoni (Flatizza)	500	26g	43g	26g
Sausage, Egg & Cheese** on 6" Flatbread	510	28g	43g	25g
6" Mega Melt** (with Regular Egg)	550	32g	46g	26g
Mega Melt** on 6" Flatbread (with Regular Egg)	560	32g	43g	29g
6" Chicken & Bacon Ranch Melt	570	35g	47g	28g
6" Pastrami Melt, Big Hot	580	29g	47g	28g
Cheese (8" Pizza)	680	32g	96g	22g
Footlong Egg & Cheese	730	39g	88g	24g
Footlong Egg & Cheese on Flatbread	740	37g	84g	29g
Cheese & Veggies (8" Pizza)	740	36g	100g	25g
Footlong Egg & Cheese (with ham)	780	48g	91g	26g
Footlong Turkey, Egg & Cheese**	780	48g	91g	25g
Pepperoni (8" Pizza)	790	38g	96g	32g
Footlong Egg & Cheese (with ham) on Flatbread	800	46g	86g	31g
Footlong Turkey, Egg & Cheese** on Flatbread	800	46g	86g	30g
Footlong Bacon & Cheese	820	45g	89g	31g
Sausage (8" Pizza)	820	39g	97g	34g
Footlong Bacon & Cheese on Flatbread	840	44g	85g	36g
Footlong Steak & Cheese	860	57g	93g	29g
Footlong Steak & Cheese on Flatbread	880	55g	89g	34g
Footlong Sausage & Cheese**	1,000	58g	90g	46g
Footlong Sausage & Cheese** on Flatbread	1,020	57g	86g	50g
Footlong Mega Melt**	1,100	65g	91g	53g
Footlong Mega Melt** on Flatbread	1,120	64g	87g	57g

Subway nutrition FAQ

What is the lowest-calorie item at Subway?: The lowest-calorie substantial item at Subway is the Black Forest Ham (Chopped Salad) at about 110 calories with 12g protein.
What is the highest-protein option at Subway?: Footlong Mega Melt** leads with roughly 65g of protein (about 1,100 calories).
What's the most protein-efficient Subway order?: Double Chicken (Chopped Salad) delivers the most protein per calorie — about 36g protein for 220 calories.
How many Subway items are under 500 calories?: Around 112 of 135 Subway menu items we track come in at 500 calories or less.

Source: fcs.osu.edu. Figures are estimates and may change — verify with Subway.