Subway calorie calculator: build an order under your cap
Set a calorie cap from 200 to 1,500 and build a Subway order from 136 single orders — 129 entrées, the rest sides and drinks — using Subway's own published figures. The lightest meal-sized order is the Veggie Delite® Salad at 150 calories; the heaviest entrée, the Cookie, Footlong Chocolate Chip, is 1,330. The most protein in a complete meal under 500 is 51 g.
Source: Subway nutrition guide (official) · Data refreshed
- 136 single orders
- 150 cal lightest order
- 51g protein in a meal under 500
- 200–1,500 cal cap range
As of September 2026, 136 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 Soup Chicken Noodle (8 oz. bowl), 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 — Entrée first, then a side, then a drink if there is room — the same greedy order the MinMax app uses (water unless a shake adds 10 g of protein).
Most protein
- Subway Club® Protein Bowl410 cal · 44g
- Soup Chicken Noodle (8 oz. bowl)70 cal · 7g
- Water0 cal
480 of 500 cal · 51 g protein
What to say at the counter: “A Subway Club® Protein Bowl, a Soup Chicken Noodle (8 oz. bowl), and a water — 480 cal, 51 g protein.”
Get it at the nearest Subway →Most filling
- Subway Club® Protein Bowl410 cal · 44g
- Soup Chicken Noodle (8 oz. bowl)70 cal · 7g
- Water0 cal
480 of 500 cal · 51 g protein
What to say at the counter: “A Subway Club® Protein Bowl, a Soup Chicken Noodle (8 oz. bowl), and a water — 480 cal, 51 g protein.”
Get it at the nearest Subway →Lightest
- Veggie Delite® Salad150 cal · 10g
- Soup Chicken Noodle (8 oz. bowl)70 cal · 7g
- Water0 cal
220 of 500 cal · 17 g protein
What to say at the counter: “A Veggie Delite® Salad, a Soup Chicken Noodle (8 oz. bowl), and a water — 220 cal, 17 g protein.”
Get it at the nearest Subway →The 20 lightest single orders at Subway
Meal-sized single orders (at least 150 calories or 10 g protein) sorted lightest first — the rows the builder reaches for at a tight cap. 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 |
| Hash Browns | 190 | 3g |
| Oatmeal Raisin Cookie | 200 | 3g |
| Soup Broccoli Cheddar (8 oz. bowl) | 200 | 9g |
| Soup Loaded Baked Potato with Bacon (8 oz. bowl) | 200 | 9g |
| Chocolate Chip Cookie | 210 | 2g |
| Double Chocolate Cookie | 210 | 2g |
| Naturally Flavored Raspberry Cheesecake Cookie | 210 | 2g |
| White Chip Macadamia Nut Cookie | 210 | 2g |
| Turkey Slider | 230 | 12g |
| Italian Spice Slider | 250 | 9g |
| 6" Ham & Turkey Stacker | 290 | 20g |
| Sweet Onion Teriyaki Chicken® Salad | 300 | 23g |
| Veggie Patty Salad | 300 | 13g |
| 6" Veggie Delite® | 320 | 17g |
| Spicy Nacho Chicken Salad | 320 | 20g |
| Turkey & Ham Protein Pocket | 320 | 21g |
| Baja Chicken Protein Pocket | 330 | 24g |
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 (all 187 items)
- Subway under 300 calories (17 orders)
- Subway under 400 calories (26 orders)
- Subway under 500 calories (60 orders)
- Subway under 600 calories (83 orders)
- High-protein Subway orders (65 items)
Calculators at other chains
The same builder at 3 Subs & sandwiches chains, or compare every chain on fast food under 500 calories.