Subway Calories & Nutrition (129 orders)

See the lowest-calorie and highest-protein items at Subway, with calories, protein, carbs and fat for every item we track. Plan an order that fits your calorie goal, then let MinMax build the best one at the Subway nearest you.

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

• 129 single orders
• 150 cal lowest pick
• 48g top protein ≤ 700 cal
• 55 orders ≤ 500 cal

As of October 2026, 55 of the 129 Subway single orders we track come in at or under 500 calories.

Lowest-calorie Subway items

Meal-sized entrées and breakfast items only (at least 150 calories or 10 g protein) — sides, garnishes, drinks, desserts, kids' items, combos, sauces, toppings and single pieces are left out.

Highest-protein Subway items under 700 calories

Dishes only (entrées, sides and breakfast items): the best picks when you're chasing a protein target without spending the whole day's budget.

Best protein per calorie at Subway

The most "protein-dense" choices — the most grams of protein for each 100 calories.

Full Subway nutrition (lowest calories first)

Calories and macros for the 186 Subway rows this page lists: the 129 single orders plus 6 desserts, 3 kids' items, 4 combos and 44 sauces, toppings and add-ons. The other 20 rows we track (19 sauces, toppings and add-ons the display filter leaves out and 1 row that failed a data check) are left out of this table and kept in the JSON. Also available as JSON.

Subway nutrition FAQ

What is the lowest-calorie meal-sized item at Subway?

The lowest-calorie meal-sized item at Subway is the Veggie Delite Salad at about 150 calories with 10g protein (meal-sized: at least 150 calories or 10 g of protein).

What is the highest-protein option at Subway under 700 calories?

Grilled Chicken Wrap leads with roughly 48g of protein for about 680 calories.

What's the most protein-efficient Subway dish?

Subway Club Protein Bowl delivers the most protein per calorie — about 44g protein for 410 calories — of any Subway entrée, side or breakfast item.

How many Subway orders are 500 calories or less?

55 of the 129 Subway single orders we track come in at 500 calories or less. Those 129 are 117 entrées, 3 sides and 9 breakfast items; drinks, desserts, kids' items, combos, sauces and toppings, and rows for one slice, piece or part of an order are not counted as single orders.

Where do these Subway numbers come from?

From Subway nutrition guide (official) (January 2026 edition), last refreshed October 14, 2026. Every figure is as the restaurant published it, rounded to whole calories and grams; see the methodology page for how rows are checked.

Source: Subway nutrition guide (official), January 2026 edition · Data refreshed October 14, 2026. Figures are estimates and may change — verify with Subway. Read how we gather and check this data.

More at Subway

• Subway calories & nutrition (186 items listed)
• Subway under 300 calories (12 orders)
• 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)

Similar chains

Subs & sandwiches chains with their own calorie tables, or browse every chain.

• Arby's
• Panera Bread
• Jersey Mike's
• Jimmy John's