Low-calorie Subway swaps
Lettuce can lose to a sandwich
Round 1 of 80 right
Which is lighter?
Subway items, lightest first
Lightest meal: Veggie Delite, 140 calories with 6 g protein.
| # | Item | Calories | Protein | Sodium |
|---|---|---|---|---|
| 1 | Sliced Avocado28 g add-on, participating locations | 45 | 1 g | 0 mg |
| 2 | Applesauce90 g, participating locations | 70 | 0 g | 0 mg |
| 3 | Veggie DeliteKids' Mini Sub, multigrain and vegetables | 140 | 6 g | 240 mg |
| 4 | Veggie Delite SaladSalad, standard cheese included; no extra dressing | 140 | 9 g | 290 mg |
| 5 | Oven Roasted TurkeyKids' Mini Sub, multigrain and vegetables | 170 | 12 g | 460 mg |
| 6 | Black Forest HamKids' Mini Sub, multigrain and vegetables | 180 | 11 g | 480 mg |
| 7 | Hash Browns108 g, participating locations | 190 | 3 g | 600 mg |
| 8 | Oatmeal Raisin Cookie45 g | 200 | 3 g | 110 mg |
| 9 | Loaded Baked Potato with Bacon8 oz. bowl, participating locations | 200 | 9 g | 910 mg |
| 10 | Double Chocolate Cookie45 g | 210 | 2 g | 125 mg |
| 11 | Naturally Flavored Raspberry Cheesecake Cookie45 g | 210 | 2 g | 115 mg |
| 12 | Veggie Delite6" Fresh Fit, multigrain, vegetables, no cheese or sauce | 220 | 10 g | 360 mg |
| 13 | Oven Roasted Turkey6" Fresh Fit, multigrain, vegetables, no cheese or sauce | 270 | 20 g | 810 mg |
| 14 | Black Forest Ham6" Fresh Fit, multigrain, vegetables, no cheese or sauce | 280 | 19 g | 850 mg |
| 15 | Grilled Chicken6" Fresh Fit, multigrain, vegetables, no cheese or sauce | 300 | 26 g | 570 mg |
| 16 | Roast Beef6" Fresh Fit, multigrain, vegetables, no cheese or sauce | 300 | 25 g | 780 mg |
| 17 | Rotisserie-Style Chicken6" Fresh Fit, multigrain, vegetables, no cheese or sauce | 310 | 24 g | 750 mg |
| 18 | Veggie Patty6" Fresh Fit, multigrain, vegetables, no cheese or sauce | 390 | 16 g | 680 mg |
| 19 | Tuna SaladSalad, standard cheese included; no extra dressing | 400 | 21 g | 600 mg |
| 20 | Sweet Onion Chicken Teriyaki6" standard recipe, cheese and teriyaki sauce | 430 | 29 g | 1,250 mg |
| 21 | Egg & Cheese6" Artisan Flatbread, participating locations | 440 | 18 g | 810 mg |
| 22 | Steak Philly SaladSalad, standard cheese and sauce included | 450 | 24 g | 1,070 mg |
| 23 | Egg & Cheese6" Artisan Italian, participating locations | 470 | 21 g | 1,020 mg |
| 24 | Oven-Roasted Turkey6" standard recipe, cheese and mayo | 470 | 25 g | 1,120 mg |
| 25 | All American Club SaladSalad, standard cheese and sauce included | 470 | 23 g | 1,270 mg |
Sodium over 1,500 mg in red.
Source: Subway nutrition page, US menu, October 21, 2026. Not affiliated with Subway.
Questions
What is a low-calorie Subway order?
Fresh Fit Grilled Chicken has 300 calories before cheese or sauce. Pair it with applesauce where offered.
Are Subway salads lower calorie than subs?
Not always. The Club salad has 470 calories; the cheese-free Fresh Fit turkey sub has 270.
What should you skip for a lighter Subway meal?
Check cheese, mayo and portion size. The Fresh Fit entries here include multigrain bread and vegetables without cheese or sauce.
Know what to order, anywhere
Snap any menu. Alma shows what fits your goal.