Subway under 300 calories: 17 orders, ranked

Of the 187 Subway items we track, 17 are single orders at or under 300 calories — 9% of the menu. The most protein in one item under 300 is the Sweet Onion Teriyaki Chicken® Salad, 23 g for 300 calories; the most filling by protein and fiber per calorie is the Soup Chicken Noodle (8 oz. bowl) (7 g protein, 0 g fiber, 70 cal). 9 entrées fit under 300; 120 do not.

Source: Subway nutrition guide (official) · Data refreshed September 9, 2026

• 17 orders under 300
• 23g most protein in one item
• 23g protein in a full meal
• 120 entrées over 300

As of September 2026, 17 of the 187 Subway items we track fit under 300 calories, and the most protein in a complete Subway meal under 300 is 23 g (A Sweet Onion Teriyaki Chicken® Salad and a water).

Three complete Subway meals under 300 calories

Under 300, the most-protein entrée — the Sweet Onion Teriyaki Chicken® Salad, 300 cal — leaves 0 calories for a side. 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).

Build your own Subway order under 300 calories → Swap any item, add a side, share the link.

Every Subway order under 300 calories, ranked by protein

Single orders only — no kids' meals, combos, sauces or toppings — by grams of protein, then calories. The median order under 300 is 210 calories and 9 of the 17 are entrées. Figures as Subway published them (how we check them).

What 300 calories buys at Subway

The 8 lightest orders under 300: Soup Chicken Noodle (8 oz. bowl) (70), Veggie Delite® Salad (150), Ham & Jack Slider (160), Little Cheesesteak Slider (180), Hash Browns (190), Oatmeal Raisin Cookie (200), Soup Broccoli Cheddar (8 oz. bowl) (200) and Soup Loaded Baked Potato with Bacon (8 oz. bowl) (200).

What doesn't fit under 300

120 of 129 Subway entrées are over 300 calories; the lightest of them, the 6" Veggie Delite®, misses by 20 calories at 320. With more room, see Subway under 400. Closest misses: 6" Veggie Delite® (320), Spicy Nacho Chicken Salad (320), Turkey & Ham Protein Pocket (320), Baja Chicken Protein Pocket (330) and Peppercorn Ranch Chicken Protein Pocket (330).

More at Subway

• Subway calories & nutrition (all 187 items)
• Subway under 400 calories (26 orders)
• Subway under 500 calories (60 orders)
• Subway under 600 calories (83 orders)
• High-protein Subway orders (65 items)
• Subway calorie calculator (build an order under your cap)

Under 300 calories at other chains

The same cap at 3 Subs & sandwiches chains, or the cross-chain pillar: fast food under 300 calories.

• Arby's under 300
• Panera Bread under 300
• Jimmy John's under 300