Which Wich under 500 calories: 16 orders, ranked

Of the 136 single orders we track at Which Wich, 16 come in at or under 500 calories — 12%. The most protein in one item under 500 is the Chicken Pesto Wich (Regular), 37 g for 480 calories; the most filling by protein and fiber per calorie is the Chicken Sandwich (Regular) (36 g protein, 420 cal). 12 entrées fit under 500; 108 do not.

Source: Which Wich nutrition guide (official) · Data refreshed October 16, 2026

• 16 orders under 500
• 37g most protein in one item
• 37g protein in a full meal
• 108 entrées over 500

As of October 2026, 16 of the 136 Which Wich single orders we track come in at or under 500 calories, and the most protein in a complete Which Wich meal under 500 is 37 g (A regular Chicken Pesto Wich and a 16-ounce Diet Pepsi).

Three complete Which Wich meals under 500 calories

Under 500, the most-protein meal is built on the Chicken Pesto Wich (Regular) (480 cal), which leaves 20 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 Which Wich order under 500 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 500 is 440 calories and 12 of the 16 are entrées. Figures as Which Wich published them, rounded to whole numbers (how we check them).

What 500 calories buys at Which Wich

The 8 lightest orders under 500: Turkey Wich (Regular) (370), Veggie & Egg Wich (Regular) (380), Ham Wich (Regular) (390), Roast Beef Wich (Regular) (390), Chicken Sandwich (Regular) (420), Hummus Wich (Regular) (420), Tomato & Avocado Wich (Regular) (420) and Ham & Egg Wich (Regular) (440).

What doesn't fit under 500

108 of 120 Which Wich entrées are over 500 calories; the lightest of them, the Caprese Wich (Regular), misses by 10 calories at 510. With more room, see Which Wich under 600. Closest misses: Caprese Wich (Regular) (510), Chicken Parm Wich (Regular) (520), Land & Sea Wich (Regular) (520), Turkey Club Wich (Regular) (520) and Bac-Hammon Wich (Regular) (530).

More at Which Wich

• Which Wich calories & nutrition (157 items listed)
• Which Wich under 600 calories (34 orders)
• High-protein Which Wich orders (38 items)
• Which Wich 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.

• Quiznos under 500
• Cousins Subs under 500
• Subway under 500