Subway

Stuck at Subway? These stay under 500 calories.

Each has 25 g+ of protein. Even these carry up to 1,340 mg of sodium, 58% of a day's limit.

6-inch grilled chicken sub, double chicken

380 calories42 g protein

Order: Grilled Chicken, Extra Grilled Chicken

Double chicken 6-inch and applesauce

450 calories42 g protein

Order: Grilled Chicken, Extra Grilled Chicken, Applesauce

6-inch rotisserie chicken sub, double chicken

400 calories39 g protein

Order: Rotisserie-Style Chicken, Extra Rotisserie-Style Chicken

6-inch grilled chicken sub and a side salad

440 calories35 g protein

Order: Grilled Chicken, Veggie Delite Salad

Chicken and bacon ranch salad

490 calories30 g protein

Grilled chicken salad with avocado

495 calories27 g protein

Order: Grilled Chicken Salad, Sliced Avocado

6-inch grilled chicken sub and applesauce

370 calories26 g protein

Order: Grilled Chicken, Applesauce

Roast beef salad

430 calories25 g protein

Subway Club salad

440 calories25 g protein

Order: Subway Club Salad, Diet Coke

How these compare to the rest of the Subway menu.

Single menu itemsMeals on this pagePopular orders

02004006008001,0001,2001,4001,6001,8000 g10 g20 g30 g40 g50 g60 g70 gCaloriesBlack Forest Ham (6" Fresh Fit, multigrain, vegetables, no cheese or sauce): 280 cal, 19 gGrilled Chicken (6" Fresh Fit, multigrain, vegetables, no cheese or sauce): 300 cal, 26 gOven Roasted Turkey (6" Fresh Fit, multigrain, vegetables, no cheese or sauce): 270 cal, 20 gRoast Beef (6" Fresh Fit, multigrain, vegetables, no cheese or sauce): 300 cal, 25 gRotisserie-Style Chicken (6" Fresh Fit, multigrain, vegetables, no cheese or sauce): 310 cal, 24 gVeggie Delite (6" Fresh Fit, multigrain, vegetables, no cheese or sauce): 220 cal, 10 gVeggie Patty (6" Fresh Fit, multigrain, vegetables, no cheese or sauce): 390 cal, 16 gBlack Forest Ham (Kids' Mini Sub, multigrain and vegetables): 180 cal, 11 gOven Roasted Turkey (Kids' Mini Sub, multigrain and vegetables): 170 cal, 12 gVeggie Delite (Kids' Mini Sub, multigrain and vegetables): 140 cal, 6 gBacon, Egg & Cheese (6" Artisan Italian, participating locations): 550 cal, 26 gBlack Forest Ham, Egg & Cheese (6" Artisan Italian, participating locations): 510 cal, 27 gEgg & Cheese (6" Artisan Italian, participating locations): 470 cal, 21 gSteak, Egg & Cheese (6" Artisan Italian, participating locations): 530 cal, 30 gBacon, Egg & Cheese (6" Artisan Flatbread, participating locations): 520 cal, 23 gBlack Forest Ham, Egg & Cheese (6" Artisan Flatbread, participating locations): 490 cal, 24 gEgg & Cheese (6" Artisan Flatbread, participating locations): 440 cal, 18 gSteak, Egg & Cheese (6" Artisan Flatbread, participating locations): 500 cal, 27 gBacon, Egg & Cheese (12" Wrap, participating locations): 900 cal, 42 gBlack Forest Ham, Egg & Cheese (12" Wrap, participating locations): 820 cal, 44 gEgg & Cheese (12" Wrap, participating locations): 740 cal, 32 gSteak, Egg & Cheese (12" Wrap, participating locations): 860 cal, 48 gTuna Salad (Salad, standard cheese included; no extra dressing): 400 cal, 21 gVeggie Delite Salad (Salad, standard cheese included; no extra dressing): 140 cal, 9 gB.M.T. Salad (Salad, standard cheese included; no extra dressing): 530 cal, 21 gOven-Roasted Turkey (6" standard recipe, cheese and mayo): 470 cal, 25 gSteak Philly (6" standard recipe, American cheese and mayo): 510 cal, 28 gSweet Onion Chicken Teriyaki (6" standard recipe, cheese and teriyaki sauce): 430 cal, 29 gSteak Philly Salad (Salad, standard cheese and sauce included): 450 cal, 24 gAll American Club Salad (Salad, standard cheese and sauce included): 470 cal, 23 gChicken & Bacon Ranch Salad (Salad, standard cheese and sauce included): 490 cal, 30 gGrilled Chicken Salad (Salad, standard cheese included; no extra dressing): 450 cal, 26 gOven-Roasted Turkey Salad (Salad, standard cheese included; no extra dressing): 400 cal, 20 gRoast Beef Salad (Salad, standard cheese included; no extra dressing): 430 cal, 25 gSubway Club Salad (Salad, standard cheese included; no extra dressing): 440 cal, 25 gSteak & Bacon Salad (Salad, standard cheese included; no extra dressing): 510 cal, 32 gGrilled Chicken Protein Bowl (Protein bowl, footlong meat portion, no dressing or cheese unless noted): 620 cal, 48 gRoast Beef Protein Bowl (Protein bowl, footlong meat portion, no dressing or cheese unless noted): 590 cal, 46 gOven-Roasted Turkey Protein Bowl (Protein bowl, footlong meat portion, no dressing or cheese unless noted): 540 cal, 37 gGrilled Chicken Wrap (12" Wrap, cheese, vegetables, footlong meat portion): 680 cal, 48 gB.M.T. (6" standard recipe, cheese and sauce): 590 cal, 26 gMeatball Marinara (6" standard recipe, cheese): 550 cal, 26 gFootlong B.M.T. with chips and a Coke: 1,660 cal, 55 gFootlong Steak Philly with chips and a Coke: 1,500 cal, 59 g6-inch Meatball Marinara with chips and a Coke: 1,030 cal, 29 g16-inch grilled chicken sub, double chicken2Double chicken 6-inch and applesauce36-inch rotisserie chicken sub, double chicken46-inch grilled chicken sub and a side salad5Chicken and bacon ranch salad6Grilled chicken salad with avocado76-inch grilled chicken sub and applesauce8Roast beef salad9Subway Club salad

A footlong B.M.T. with chips and a Coke is 1,660 calories with 55 g of protein. The top meal here, 6-inch grilled chicken sub, double chicken, is 380 calories with 42 g.

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