98 of 171 food orders · Updated
Quiznos orders under 500 calories
98 Quiznos orders come in under 500 calories. Here they are, most protein first.
Under 500 calories
98
food orders
Most protein
29 g
Spicy Monterey Full Salad · 430 cal
Lightest
70 cal
Chicken Noodle, Small
Quiznos under 500 calories
Every Quiznos order at or under 500 calories, most protein first.
| Item | Section | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Spicy Monterey Full Salad | Salads & Bowls | 430 | 29 g | 18 g | 28 g |
| Turkey Ranch & Swiss Full Salad | Salads & Bowls | 430 | 29 g | 12 g | 30 g |
| Traditional Club Full Salad | Salads & Bowls | 480 | 29 g | 15 g | 35 g |
| Mesquite 4" Sub | Sandwiches & Wraps | 400 | 27 g | 37 g | 17 g |
| Honey Mustard 4" Sub | Sandwiches & Wraps | 430 | 27 g | 40 g | 18 g |
| Carbonara 4" Sub | Sandwiches & Wraps | 440 | 27 g | 36 g | 21 g |
| Baja 4" Sub | Sandwiches & Wraps | 400 | 26 g | 38 g | 16 g |
| Mesquite Sammie | Sandwiches & Wraps | 410 | 26 g | 30 g | 20 g |
| Honey Mustard Sammie | Sandwiches & Wraps | 440 | 26 g | 34 g | 21 g |
| Carbonara Sammie | Sandwiches & Wraps | 460 | 26 g | 30 g | 25 g |
| Italian Meatball 4" Sub | Sandwiches & Wraps | 460 | 26 g | 44 g | 21 g |
| Baja Sammie | Sandwiches & Wraps | 410 | 25 g | 32 g | 19 g |
| Italian Meatball Sammie | Sandwiches & Wraps | 460 | 25 g | 38 g | 23 g |
| Honey Bacon Club 4" Sub | Sandwiches & Wraps | 420 | 24 g | 44 g | 16 g |
| Turkey Bacon Guacamole 4" Sub | Sandwiches & Wraps | 420 | 24 g | 39 g | 18 g |
| Ultimate Turkey Club 4" Sub | Sandwiches & Wraps | 370 | 23 g | 37 g | 14 g |
| Black Angus Steakhouse 4" Sub | Sandwiches & Wraps | 390 | 23 g | 44 g | 13 g |
| Black Angus Steakhouse Sammie | Sandwiches & Wraps | 390 | 23 g | 39 g | 15 g |
| Turkey Bacon Guacamole Sammie | Sandwiches & Wraps | 420 | 23 g | 33 g | 22 g |
| Honey Bacon Club Sammie | Sandwiches & Wraps | 430 | 23 g | 39 g | 19 g |
| Italian Meatball Half Salad | Salads & Bowls | 330 | 22 g | 17 g | 21 g |
| Tuna Melt 4" Sub | Sandwiches & Wraps | 330 | 22 g | 38 g | 11 g |
| Ultimate Turkey Club Sammie | Sandwiches & Wraps | 370 | 22 g | 30 g | 17 g |
| Mesquite Half Salad | Salads & Bowls | 380 | 22 g | 7 g | 29 g |
| French Dip 4" Sub | Sandwiches & Wraps | 400 | 22 g | 40 g | 16 g |
| Southwest Chicken 4" Sub | Sandwiches & Wraps | 430 | 22 g | 36 g | 22 g |
| Honey Mustard Half Salad | Salads & Bowls | 470 | 22 g | 17 g | 35 g |
| Tuna Melt Sammie | Sandwiches & Wraps | 330 | 21 g | 32 g | 13 g |
| French Dip Sammie | Sandwiches & Wraps | 400 | 21 g | 34 g | 19 g |
| Southwest Chicken Sammie | Sandwiches & Wraps | 440 | 21 g | 30 g | 27 g |
| Classic Italian 4" Sub | Sandwiches & Wraps | 450 | 21 g | 40 g | 23 g |
| Chili, Regular | Entrées | 290 | 20 g | 34 g | 10 g |
| Turkey Ranch & Swiss 4" Sub | Sandwiches & Wraps | 340 | 20 g | 37 g | 12 g |
| Traditional Club 4" Sub | Sandwiches & Wraps | 360 | 20 g | 38 g | 15 g |
| Turkey Bacon Guacamole Half Salad | Salads & Bowls | 400 | 20 g | 9 g | 31 g |
| Chipotle Steak & Cheddar 4" Sub | Sandwiches & Wraps | 420 | 20 g | 36 g | 22 g |
| Peppercorn Steak 4" Sub | Sandwiches & Wraps | 420 | 20 g | 38 g | 21 g |
| Spicy Monterey 4" Sub | Sandwiches & Wraps | 300 | 19 g | 41 g | 8 g |
| Black Angus Steakhouse Half Salad | Salads & Bowls | 310 | 19 g | 31 g | 12 g |
| Turkey Ranch & Swiss Sammie | Sandwiches & Wraps | 340 | 19 g | 31 g | 16 g |
| Ultimate Turkey Club Half Salad | Salads & Bowls | 370 | 19 g | 6 g | 29 g |
| Traditional Club Sammie | Sandwiches & Wraps | 370 | 19 g | 32 g | 18 g |
| Hickory Smoked Burnt Ends 4" Sub | Sandwiches & Wraps | 380 | 19 g | 45 g | 14 g |
| Chipotle Turkey 4" Sub | Sandwiches & Wraps | 390 | 19 g | 36 g | 18 g |
| Chipotle Steak & Cheddar Sammie | Sandwiches & Wraps | 440 | 19 g | 30 g | 26 g |
| Peppercorn Steak Sammie | Sandwiches & Wraps | 440 | 19 g | 32 g | 26 g |
| Honey Bacon Club Half Salad | Salads & Bowls | 450 | 19 g | 27 g | 29 g |
| Spicy Monterey Sammie | Sandwiches & Wraps | 300 | 18 g | 35 g | 10 g |
| Classic Italian Sammie | Sandwiches & Wraps | 330 | 18 g | 37 g | 26 g |
| French Dip Half Salad | Salads & Bowls | 390 | 18 g | 17 g | 28 g |
| Chipotle Turkey Sammie | Sandwiches & Wraps | 400 | 18 g | 30 g | 23 g |
| Tuna Melt Half Salad | Salads & Bowls | 420 | 18 g | 12 g | 34 g |
| Turkey Ranch & Swiss Half Salad | Salads & Bowls | 320 | 16 g | 8 g | 25 g |
| Italian Salad Half Salad | Salads & Bowls | 350 | 16 g | 9 g | 45 g |
| Apple Harvest 4" Sub | Sandwiches & Wraps | 400 | 16 g | 49 g | 16 g |
| Chef Salad Half Salad | Salads & Bowls | 430 | 16 g | 8 g | 37 g |
| Spicy Monterey Half Salad | Salads & Bowls | 320 | 15 g | 10 g | 24 g |
| Traditional Club Half Salad | Salads & Bowls | 340 | 15 g | 9 g | 28 g |
| Lobster & Seafood Salad Full Salad | Salads & Bowls | 390 | 15 g | 21 g | 28 g |
| Apple Harvest Sammie | Sandwiches & Wraps | 410 | 15 g | 43 g | 20 g |
| Cheesy Garlic Bread 4'' | Sides | 440 | 15 g | 42 g | 24 g |
| Veggie Guacamole 4" Sub | Sandwiches & Wraps | 410 | 14 g | 41 g | 22 g |
| Chipotle Turkey Half Salad | Salads & Bowls | 470 | 14 g | 7 g | 43 g |
| Veggie Guacamole Sammie | Sandwiches & Wraps | 420 | 13 g | 34 g | 25 g |
| Kids Triple Cheese 4" Sub | Sandwiches & Wraps | 230 | 12 g | 23 g | 10 g |
| Kids Triple Cheese Sammie | Sandwiches & Wraps | 260 | 12 g | 29 g | 11 g |
| Lobster & Seafood Salad 4" Sub | Sandwiches & Wraps | 300 | 12 g | 40 g | 11 g |
| Chili, Small | Entrées | 160 | 11 g | 19 g | 5 g |
| Lobster & Seafood Salad Sammie | Sandwiches & Wraps | 300 | 11 g | 34 g | 13 g |
| Loaded Tater TotS | Sides | 320 | 11 g | 25 g | 19 g |
| Apple Harvest Salad Half Salad | Salads & Bowls | 350 | 9 g | 29 g | 22 g |
| Veggie Guacamole Half Salad | Salads & Bowls | 420 | 9 g | 12 g | 37 g |
| Lobster & Seafood Salad Half Salad | Salads & Bowls | 300 | 8 g | 12 g | 24 g |
| Chicken Noodle, Regular | Entrées | 120 | 7 g | 14 g | 4 g |
| Broccoli Cheese, Regular | Entrées | 220 | 6 g | 18 g | 14 g |
| Chicken Noodle, Small | Entrées | 70 | 4 g | 8 g | 2 g |
| Broccoli Cheese, Small | Entrées | 120 | 4 g | 10 g | 8 g |
| Tomato Basil Bisque, Regular | Entrées | 290 | 4 g | 21 g | 21 g |
| Classic Tater Tots | Sides | 210 | 3 g | 25 g | 11 g |
| Tomato Basil Bisque, Small | Entrées | 160 | 2 g | 12 g | 12 g |
| Side Garden Salad | Salads & Bowls | 270 | 2 g | 9 g | 26 g |
| Chocolate Chunk Cookie, 1.5 oz | Desserts | 190 | 0 g | 29 g | 8 g |
| Ham, Egg, & Cheddar Sammie | Sandwiches & Wraps | 330 | 0 g | 29 g | 16 g |
| Ham, Egg, & Cheddar Sub | Sandwiches & Wraps | 340 | 0 g | 36 g | 14 g |
| Steak, Egg, & Cheddar Sammie | Sandwiches & Wraps | 340 | 0 g | 29 g | 16 g |
| Steak, Egg, & Cheddar Sub | Sandwiches & Wraps | 350 | 0 g | 35 g | 14 g |
| Oatmeal Raisin Cookie, 3 oz | Desserts | 360 | 0 g | 58 g | 12 g |
| Bacon, Egg, & Cheddar Sammie | Sandwiches & Wraps | 360 | 0 g | 27 g | 19 g |
| Bacon, Egg, & Cheddar Sub | Sandwiches & Wraps | 370 | 0 g | 34 g | 17 g |
| Egg & Cheddar Sammie | Sandwiches & Wraps | 380 | 0 g | 28 g | 22 g |
| Egg & Cheddar Sub | Sandwiches & Wraps | 380 | 0 g | 35 g | 20 g |
| Chocolate Chunk Cookie, 3 oz | Desserts | 400 | 0 g | 57 g | 18 g |
| Cinnamon Sugar Cookie, 3 oz | Desserts | 400 | 0 g | 58 g | 17 g |
| Ham, Egg, & Cheddar Biscuit | Sandwiches & Wraps | 420 | 0 g | 32 g | 25 g |
| Steak, Egg, & Cheddar Biscuit | Sandwiches & Wraps | 420 | 0 g | 31 g | 25 g |
| Chocolate Brownie, 3 oz | Desserts | 440 | 0 g | 56 g | 23 g |
| Bacon, Egg, & Cheddar Biscuit | Sandwiches & Wraps | 440 | 0 g | 30 g | 28 g |
| Egg & Cheddar Biscuit | Sandwiches & Wraps | 460 | 0 g | 31 g | 31 g |
The full Quiznos menu with calories · Under 500 calories at every chain
The same figures, matched to the calories left in a day.
Cindar keeps a running daily calorie budget from logged meals and from activity read through Apple Health or Health Connect, then shows which nearby restaurants and orders still fit — Quiznos included. Meals log by photo, receipt or a line of text. Free on iPhone and Android.
About this data
Nutrition figures on this page are the values recorded for Quiznos in the 2022 edition of MenuStat, a public archive of chain-restaurant nutrition disclosures, as compiled in the Cindar restaurant database; the restaurant may have revised them since.
Data version 2026.05.1+ms2022-r5+official-1627oyq+c1+s3, retrieved October 23, 2026. Recipes, portion sizes and regional menus change; the restaurant's own current publication controls where the two differ. Figures are provided for general information and are not medical or dietary advice.
Quiznos and related marks are trademarks of their respective owners. Cindar and Hestia Studios are not affiliated with, sponsored by or endorsed by Quiznos; the name appears here only to identify the restaurant these figures describe.
Corrections and removal requests: support@hestia.fit.