Subway calorie calculator: build an order under your cap
Set a calorie cap from 200 to 1,500 and build a Subway order from 129 single orders — 117 entrées, 3 sides and 9 breakfast items — using Subway's own published figures, rounded to whole calories and grams. The lightest meal-sized main is the Veggie Delite Salad at 150 calories; the heaviest entrée, the Meatball Pepperoni Wrap, is 1,050. The most protein in a complete meal under 500 is 51 g.
Source: Subway nutrition guide (official), January 2026 edition · Data refreshed
- 129 single orders
- 150 cal lightest main
- 51g protein in a meal under 500
- 200–1,500 cal cap range
As of October 2026, 129 Subway single orders can go into a built order, and the most protein in a complete Subway meal under 500 calories is 51 g (A Subway Club Protein Bowl, a bowl of Chicken Noodle Soup, and a water).
Build your Subway 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 Subway 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
- Subway Club Protein Bowl410 cal · 44g
- Chicken Noodle Soup (8 oz)70 cal · 7g
- Water0 cal
480 of 500 cal · 51 g protein
What to say at the counter: “A Subway Club Protein Bowl, a bowl of Chicken Noodle Soup, and a water — 480 cal, 51 g protein.”
Get it at the nearest Subway →Most filling
- Subway Club Protein Bowl410 cal · 44g
- Chicken Noodle Soup (8 oz)70 cal · 7g
- Water0 cal
480 of 500 cal · 51 g protein
What to say at the counter: “A Subway Club Protein Bowl, a bowl of Chicken Noodle Soup, and a water — 480 cal, 51 g protein.”
Get it at the nearest Subway →Lightest
- Veggie Delite Salad150 cal · 10g
- Water0 cal
150 of 500 cal · 10 g protein
What to say at the counter: “A Veggie Delite Salad and a water — 150 cal, 10 g protein.”
Get it at the nearest Subway →The 20 lightest meal-sized mains at Subway
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 Subway item is in the full table on the Subway calories page and in /data/subway.json (each row carries its role and id).
| Item | Calories | Protein |
|---|---|---|
| Veggie Delite Salad | 150 | 10g |
| Ham & Jack Slider | 160 | 10g |
| Little Cheesesteak Slider | 180 | 8g |
| Turkey Slider | 230 | 12g |
| Italian Spice Slider | 250 | 9g |
| Ham & Turkey Stacker (6") | 290 | 20g |
| Sweet Onion Teriyaki Chicken Salad | 300 | 23g |
| Veggie Patty Salad | 300 | 13g |
| Veggie Delite (6") | 320 | 17g |
| Spicy Nacho Chicken Salad | 320 | 20g |
| Turkey & Ham Protein Pocket | 320 | 21g |
| Baja Chicken Protein Pocket | 330 | 24g |
| Peppercorn Ranch Chicken Protein Pocket | 330 | 24g |
| Pizza Sub Salad | 330 | 17g |
| Turkey & Ranch Delite (6") | 380 | 26g |
| Chipotle Philly Salad | 400 | 25g |
| Veggie Delite Wrap | 400 | 17g |
| Big Hot Pastrami Salad | 410 | 26g |
| Oven-Roasted Turkey Salad | 410 | 21g |
| Subway Club Protein Bowl | 410 | 44g |
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.
Download MinMax — free What the app doesMore at Subway
- Subway calories & nutrition (186 items listed)
- Subway under 300 calories (12 orders)
- Subway under 400 calories (21 orders)
- Subway under 500 calories (55 orders)
- Subway under 600 calories (77 orders)
- High-protein Subway orders (62 items)
Calculators at other chains
The same builder at 3 Subs & sandwiches chains, or compare every chain on fast food under 500 calories.