Subway under 500 calories: 60 orders, ranked

Of the 187 Subway items we track, 60 are single orders at or under 500 calories — 32% of the menu. The most protein in one item under 500 is the Subway Club® Protein Bowl, 44 g for 410 calories; the most filling by protein and fiber per calorie is the Subway Club® Protein Bowl (44 g protein, 3 g fiber, 410 cal). 52 entrées fit under 500; 77 do not.

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

• 60 orders under 500
• 44g most protein in one item
• 51g protein in a full meal
• 77 entrées over 500

As of September 2026, 60 of the 187 Subway items we track fit under 500 calories, and the most protein in a complete Subway meal under 500 is 51 g (A Subway Club® Protein Bowl, a Soup Chicken Noodle (8 oz. bowl), and a water).

Three complete Subway meals under 500 calories

Under 500, the most-protein entrée — the Subway Club® Protein Bowl, 410 cal — leaves 90 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 400; the others use the extra 100 calories.

Build your own Subway order under 500 calories → Swap any item, add a side, share the link.

Every Subway order under 500 calories, ranked by protein

Single orders only — no kids' meals, combos, sauces or toppings — by grams of protein, then calories. The median order under 500 is 410 calories and 52 of the 60 are entrées. Figures as Subway published them (how we check them).

What 500 calories buys at Subway

Going from 400 to 500 calories adds 34 orders: Big Hot Pastrami Salad (410), Oven-Roasted Turkey Salad (410), Subway Club® Protein Bowl (410), Tuna Salad (410), B.L.T. Salad (420), Black Forest Ham Salad (420), Honey Mustard BBQ Chicken Salad (420) and Turkey & Ham Salad (420) and 26 more.

What doesn't fit under 500

77 of 129 Subway entrées are over 500 calories; the lightest of them, the 6" Buffalo Chicken, misses by 10 calories at 510. With more room, see Subway under 600. Tighter budget: Subway under 400. Closest misses: 6" Buffalo Chicken (510), 6" Cheesy Garlic Steak (510), 6" Grilled Chicken (510), 6" Honey Mustard BBQ Chicken (510) and 6" Steak Philly (510).

More at Subway

• Subway calories & nutrition (all 187 items)
• Subway under 300 calories (17 orders)
• Subway under 400 calories (26 orders)
• Subway under 600 calories (83 orders)
• High-protein Subway orders (65 items)
• Subway calorie calculator (build an order under your cap)

Under 500 calories at other chains

The same cap at 3 Subs & sandwiches chains, or the cross-chain pillar: fast food under 500 calories.

• Arby's under 500
• Panera Bread under 500
• Jersey Mike's under 500