Subway under 300 calories: 12 orders, ranked

Of the 129 single orders we track at Subway, 12 come in at or under 300 calories — 9%. 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 Chicken Noodle Soup (8 oz) (7 g protein, 0 g fiber, 70 cal). 8 entrées fit under 300; 109 do not.

Source: Subway nutrition guide (official), January 2026 edition · Data refreshed October 14, 2026

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

As of October 2026, 12 of the 129 Subway single orders we track come in at or 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 meal is built on the Sweet Onion Teriyaki Chicken Salad (300 cal), which leaves 0 calories for its sides and drink. 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).

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Every Subway order under 300 calories, ranked by protein

Single orders only — no desserts, kids' meals, combos, sauces or toppings — by grams of protein, then calories. The median order under 300 is 200 calories and 8 of the 12 are entrées. Figures as Subway published them, rounded to whole numbers (how we check them).

What 300 calories buys at Subway

The 8 lightest orders under 300: Chicken Noodle Soup (8 oz) (70), Veggie Delite Salad (150), Ham & Jack Slider (160), Little Cheesesteak Slider (180), Hash Browns (190), Broccoli Cheddar Soup (8 oz) (200), Loaded Baked Potato Soup with Bacon (8 oz) (200) and Turkey Slider (230).

What doesn't fit under 300

109 of 117 Subway entrées are over 300 calories; the lightest of them, the Veggie Delite (6"), misses by 20 calories at 320. With more room, see Subway under 400. Closest misses: Veggie Delite (6") (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 (186 items listed)
• Subway under 400 calories (21 orders)
• Subway under 500 calories (55 orders)
• Subway under 600 calories (77 orders)
• High-protein Subway orders (62 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