Subway under 400 calories: 21 orders, ranked

Of the 129 single orders we track at Subway, 21 come in at or under 400 calories — 16%. The most protein in one item under 400 is the Turkey & Ranch Delite (6"), 26 g for 380 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). 17 entrées fit under 400; 100 do not.

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

• 21 orders under 400
• 26g most protein in one item
• 31g protein in a full meal
• 100 entrées over 400

As of October 2026, 21 of the 129 Subway single orders we track come in at or under 400 calories, and the most protein in a complete Subway meal under 400 is 31 g (A Baja Chicken Protein Pocket, a bowl of Chicken Noodle Soup, and a water).

Three complete Subway meals under 400 calories

Under 400, the most-protein meal is built on the Baja Chicken Protein Pocket (330 cal), which leaves 70 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). The lightest meal is unchanged from under 300; the others use the extra 100 calories.

Build your own Subway order under 400 calories → Swap any item, add a side, share the link.

Every Subway order under 400 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 400 is 300 calories and 17 of the 21 are entrées. Figures as Subway published them, rounded to whole numbers (how we check them).

What 400 calories buys at Subway

Going from 300 to 400 calories adds 9 orders: Veggie Delite (6") (320), Spicy Nacho Chicken Salad (320), Turkey & Ham Protein Pocket (320), Baja Chicken Protein Pocket (330), Peppercorn Ranch Chicken Protein Pocket (330), Pizza Sub Salad (330), Turkey & Ranch Delite (6") (380) and Chipotle Philly Salad (400) and 1 more.

What doesn't fit under 400

100 of 117 Subway entrées are over 400 calories; the lightest of them, the Big Hot Pastrami Salad, misses by 10 calories at 410. With more room, see Subway under 500. Tighter budget: Subway under 300. Closest misses: Big Hot Pastrami Salad (410), Oven-Roasted Turkey Salad (410), Subway Club Protein Bowl (410), Tuna Salad (410) and B.L.T. Salad (420).

More at Subway

• Subway calories & nutrition (186 items listed)
• Subway under 300 calories (12 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 400 calories at other chains

The same cap at 3 Subs & sandwiches chains, or the cross-chain pillar: fast food under 400 calories.

• Arby's under 400
• Panera Bread under 400
• Jimmy John's under 400