Subway under 400 calories: 26 orders, ranked

Of the 187 Subway items we track, 26 are single orders at or under 400 calories — 14% of the menu. The most protein in one item under 400 is the 6" Turkey & Ranch Delite, 26 g for 380 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). 18 entrées fit under 400; 111 do not.

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

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

As of September 2026, 26 of the 187 Subway items we track fit under 400 calories, and the most protein in a complete Subway meal under 400 is 26 g (6" Turkey & Ranch Delite and a water).

Three complete Subway meals under 400 calories

Under 400, the most-protein entrée — the 6" Turkey & Ranch Delite, 380 cal — leaves 20 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). 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 kids' meals, combos, sauces or toppings — by grams of protein, then calories. The median order under 400 is 230 calories and 18 of the 26 are entrées. Figures as Subway published them (how we check them).

What 400 calories buys at Subway

Going from 300 to 400 calories adds 9 orders: 6" Veggie Delite® (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), 6" Turkey & Ranch Delite (380) and Chipotle Philly Salad (400) and 1 more.

What doesn't fit under 400

111 of 129 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 (all 187 items)
• Subway under 300 calories (17 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 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
• Jersey Mike's under 400