🥪 Sandwiches & Subs · 201 menu items

Quiznos calories and nutrition

Large restaurant chains in the United States are required to publish calorie counts and nutrition figures for their standard menu items. This page gathers the published figures for 201 items on the Quiznos menu in one place: calories, protein, carbohydrates and fat, with fiber and sodium where the chain reports them. Every table is sorted so the lightest options surface first.

The lightest order listed is the Chicken Noodle, Small at 70 calories. The strongest protein-to-calorie ratio belongs to the Mesquite Full Salad: 43 g of protein in 560 calories. 98 of the 171 food orders on the Quiznos menu (drinks and add-ons aside) come in under 500 calories.

Menu items listed

201

Lightest order

70 cal

Chicken Noodle, Small

Under 500 calories

of 171 food orders

Most protein per calorie

7.7 g

per 100 cal · Mesquite Full Salad

Lowest-calorie orders at Quiznos

The eight lightest food orders on the Quiznos menu, with the macronutrients behind each figure.

Item	Section	Calories	Protein	Carbs	Fat
Chicken Noodle, Small	Entrées	70	4 g	8 g	2 g
Chicken Noodle, Regular	Entrées	120	7 g	14 g	4 g
Broccoli Cheese, Small	Entrées	120	4 g	10 g	8 g
Chili, Small	Entrées	160	11 g	19 g	5 g
Tomato Basil Bisque, Small	Entrées	160	2 g	12 g	12 g
Chocolate Chunk Cookie, 1.5 oz	Desserts	190	0 g	29 g	8 g
Classic Tater Tots	Sides	210	3 g	25 g	11 g
Broccoli Cheese, Regular	Entrées	220	6 g	18 g	14 g

Most protein per calorie at Quiznos

Grams of protein per 100 calories, among food orders of 150 calories or more. A high ratio means more of each calorie goes to protein.

Item	Calories	Protein	Protein / 100 cal
Mesquite Full Salad	560	43 g	7.7 g
Black Angus Steakhouse Full Salad	510	37 g	7.3 g
Ultimate Turkey Club Full Salad	530	37 g	7 g
Italian Meatball Full Salad	620	43 g	6.9 g
Chili, Regular	290	20 g	6.9 g
Chili, Small	160	11 g	6.9 g
Mesquite 4" Sub	400	27 g	6.8 g
Italian Meatball Half Salad	330	22 g	6.7 g

Leading pick: Mesquite Full Salad, 43 g protein in 560 cal.

What fits a calorie budget

How many food orders at Quiznos fit under three common ceilings, drinks and add-ons aside.

Under 300 calories

food orders

Under 500 calories

food orders

Under 700 calories

128

food orders

Cindar runs the same count against a personal budget that moves through the day: what fits at noon after a light breakfast is not what fits at eight after a large lunch.

Every Quiznos item in the database, by section, lightest first.

Sandwiches & Wraps108 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Kids Triple Cheese 4" Sub	230	12 g	23 g	10 g	1 g	420 mg
Kids Triple Cheese Sammie	260	12 g	29 g	11 g	1 g	400 mg
Lobster & Seafood Salad 4" Sub	300	12 g	40 g	11 g	2 g	850 mg
Lobster & Seafood Salad Sammie	300	11 g	34 g	13 g	4 g	810 mg
Spicy Monterey 4" Sub	300	19 g	41 g	8 g	2 g	1,140 mg
Spicy Monterey Sammie	300	18 g	35 g	10 g	4 g	1,120 mg
Classic Italian Sammie	330	18 g	37 g	26 g	1 g	1,240 mg
Ham, Egg, & Cheddar Sammie	330	0 g	29 g	16 g	3 g	860 mg
Tuna Melt 4" Sub	330	22 g	38 g	11 g	2 g	930 mg
Tuna Melt Sammie	330	21 g	32 g	13 g	4 g	880 mg
Ham, Egg, & Cheddar Sub	340	0 g	36 g	14 g	1 g	900 mg
Steak, Egg, & Cheddar Sammie	340	0 g	29 g	16 g	3 g	780 mg
Turkey Ranch & Swiss 4" Sub	340	20 g	37 g	12 g	2 g	980 mg
Turkey Ranch & Swiss Sammie	340	19 g	31 g	16 g	4 g	970 mg
Steak, Egg, & Cheddar Sub	350	0 g	35 g	14 g	1 g	820 mg
Bacon, Egg, & Cheddar Sammie	360	0 g	27 g	19 g	3 g	760 mg
Traditional Club 4" Sub	360	20 g	38 g	15 g	2 g	1,110 mg
Bacon, Egg, & Cheddar Sub	370	0 g	34 g	17 g	1 g	810 mg
Traditional Club Sammie	370	19 g	32 g	18 g	4 g	1,100 mg
Ultimate Turkey Club 4" Sub	370	23 g	37 g	14 g	2 g	1,200 mg
Ultimate Turkey Club Sammie	370	22 g	30 g	17 g	4 g	1,190 mg
Egg & Cheddar Sammie	380	0 g	28 g	22 g	3 g	650 mg
Egg & Cheddar Sub	380	0 g	35 g	20 g	1 g	690 mg
Hickory Smoked Burnt Ends 4" Sub	380	19 g	45 g	14 g	0 g	1,010 mg
Black Angus Steakhouse 4" Sub	390	23 g	44 g	13 g	2 g	1,010 mg
Black Angus Steakhouse Sammie	390	23 g	39 g	15 g	4 g	1,000 mg
Chipotle Turkey 4" Sub	390	19 g	36 g	18 g	2 g	1,010 mg
Apple Harvest 4" Sub	400	16 g	49 g	16 g	3 g	690 mg
Baja 4" Sub	400	26 g	38 g	16 g	1 g	1,190 mg
Chipotle Turkey Sammie	400	18 g	30 g	23 g	4 g	1,010 mg
French Dip 4" Sub	400	22 g	40 g	16 g	2 g	1,670 mg
French Dip Sammie	400	21 g	34 g	19 g	4 g	1,650 mg
Mesquite 4" Sub	400	27 g	37 g	17 g	2 g	1,110 mg
Apple Harvest Sammie	410	15 g	43 g	20 g	5 g	670 mg
Baja Sammie	410	25 g	32 g	19 g	3 g	1,190 mg
Mesquite Sammie	410	26 g	30 g	20 g	4 g	1,110 mg
Veggie Guacamole 4" Sub	410	14 g	41 g	22 g	3 g	810 mg
Chipotle Steak & Cheddar 4" Sub	420	20 g	36 g	22 g	2 g	990 mg
Ham, Egg, & Cheddar Biscuit	420	0 g	32 g	25 g	1 g	1,230 mg
Honey Bacon Club 4" Sub	420	24 g	44 g	16 g	2 g	1,170 mg
Peppercorn Steak 4" Sub	420	20 g	38 g	21 g	2 g	920 mg
Steak, Egg, & Cheddar Biscuit	420	0 g	31 g	25 g	1 g	1,150 mg
Turkey Bacon Guacamole 4" Sub	420	24 g	39 g	18 g	3 g	1,240 mg
Turkey Bacon Guacamole Sammie	420	23 g	33 g	22 g	5 g	1,240 mg
Veggie Guacamole Sammie	420	13 g	34 g	25 g	5 g	800 mg
Honey Bacon Club Sammie	430	23 g	39 g	19 g	4 g	1,150 mg
Honey Mustard 4" Sub	430	27 g	40 g	18 g	2 g	1,000 mg
Southwest Chicken 4" Sub	430	22 g	36 g	22 g	3 g	1,000 mg
Bacon, Egg, & Cheddar Biscuit	440	0 g	30 g	28 g	1 g	1,130 mg
Carbonara 4" Sub	440	27 g	36 g	21 g	2 g	1,110 mg
Chipotle Steak & Cheddar Sammie	440	19 g	30 g	26 g	4 g	980 mg
Honey Mustard Sammie	440	26 g	34 g	21 g	4 g	980 mg
Peppercorn Steak Sammie	440	19 g	32 g	26 g	4 g	910 mg
Southwest Chicken Sammie	440	21 g	30 g	27 g	4 g	1,000 mg
Classic Italian 4" Sub	450	21 g	40 g	23 g	3 g	1,350 mg
Carbonara Sammie	460	26 g	30 g	25 g	3 g	1,100 mg
Egg & Cheddar Biscuit	460	0 g	31 g	31 g	1 g	1,020 mg
Italian Meatball 4" Sub	460	26 g	44 g	21 g	4 g	1,010 mg
Italian Meatball Sammie	460	25 g	38 g	23 g	6 g	970 mg
Sausage, Egg, & Cheddar Sammie	550	0 g	28 g	39 g	3 g	1,130 mg
Sausage, Egg, & Cheddar Sub	550	0 g	35 g	37 g	1 g	1,170 mg
Spicy Monterey 8" Sub	600	38 g	81 g	15 g	4 g	2,270 mg
Lobster & Seafood Salad 8" Sub	610	24 g	80 g	22 g	5 g	1,690 mg
Sausage, Egg, & Cheddar Biscuit	630	0 g	31 g	48 g	1 g	1,500 mg
Tuna Melt 8" Sub	660	44 g	76 g	22 g	3 g	1,850 mg
Turkey Ranch & Swiss 8" Sub	670	39 g	73 g	25 g	4 g	1,870 mg
Traditional Club 8" Sub	720	39 g	76 g	30 g	4 g	2,220 mg
Hickory Smoked Burnt Ends 8" Sub	740	37 g	85 g	28 g	0 g	2,030 mg
Ultimate Turkey Club 8" Sub	740	47 g	73 g	29 g	4 g	2,400 mg
French Dip 8" Sub	760	42 g	79 g	30 g	4 g	2,510 mg
Chipotle Turkey 8" Sub	770	38 g	72 g	37 g	4 g	2,030 mg
Black Angus Steakhouse 8" Sub	780	47 g	88 g	27 g	4 g	2,010 mg
Apple Harvest 8" Sub	790	32 g	97 g	32 g	7 g	1,380 mg
Baja 8" Sub	800	52 g	76 g	32 g	3 g	2,370 mg
Mesquite 8" Sub	800	53 g	73 g	33 g	4 g	2,230 mg
Veggie Guacamole 8" Sub	810	28 g	81 g	44 g	7 g	1,610 mg
Honey Bacon Club 8" Sub	830	47 g	88 g	32 g	4 g	2,340 mg
Chipotle Steak & Cheddar 8" Sub	840	39 g	73 g	44 g	4 g	1,960 mg
Peppercorn Steak 8" Sub	840	40 g	76 g	42 g	4 g	1,830 mg
Turkey Bacon Guacamole 8" Sub	840	49 g	79 g	37 g	7 g	2,490 mg
Honey Mustard 8" Sub	850	53 g	80 g	36 g	4 g	1,990 mg
Southwest Chicken 8" Sub	860	43 g	73 g	45 g	5 g	2,000 mg
Carbonara 8" Sub	890	54 g	73 g	42 g	3 g	2,220 mg
Classic Italian 8" Sub	890	38 g	79 g	48 g	5 g	2,540 mg
Lobster & Seafood Salad 12" Sub	910	35 g	120 g	33 g	7 g	2,540 mg
Spicy Monterey 12" Sub	920	54 g	124 g	25 g	6 g	3,440 mg
Italian Meatball 8" Sub	930	53 g	88 g	43 g	8 g	2,020 mg
Tuna Melt 12" Sub	990	66 g	114 g	32 g	5 g	2,770 mg
Turkey Ranch & Swiss 12" Sub	1,010	58 g	110 g	38 g	7 g	2,840 mg
Traditional Club 12" Sub	1,100	58 g	114 g	46 g	6 g	3,360 mg
Hickory Smoked Burnt Ends 12" Sub	1,110	56 g	126 g	42 g	0 g	3,040 mg
Ultimate Turkey Club 12" Sub	1,120	70 g	109 g	44 g	6 g	3,640 mg
French Dip 12" Sub	1,140	62 g	119 g	45 g	6 g	3,370 mg
Black Angus Steakhouse 12" Sub	1,170	70 g	134 g	40 g	6 g	3,060 mg
Chipotle Turkey 12" Sub	1,170	57 g	108 g	58 g	7 g	3,080 mg
Apple Harvest 12" Sub	1,210	47 g	147 g	50 g	10 g	2,100 mg
Mesquite 12" Sub	1,210	79 g	109 g	51 g	6 g	3,370 mg
Baja 12" Sub	1,220	78 g	114 g	49 g	4 g	3,610 mg
Veggie Guacamole 12" Sub	1,240	42 g	121 g	67 g	10 g	2,450 mg
Classic Italian 12" Sub	1,260	61 g	115 g	63 g	8 g	3,760 mg
Turkey Bacon Guacamole 12" Sub	1,260	72 g	116 g	57 g	10 g	3,760 mg
Honey Bacon Club 12" Sub	1,270	71 g	133 g	50 g	6 g	3,530 mg
Chipotle Steak & Cheddar 12" Sub	1,290	59 g	110 g	68 g	6 g	2,990 mg
Peppercorn Steak 12" Sub	1,290	60 g	114 g	66 g	6 g	2,780 mg
Honey Mustard 12" Sub	1,300	80 g	120 g	55 g	6 g	3,010 mg
Southwest Chicken 12" Sub	1,310	65 g	109 g	70 g	8 g	3,040 mg
Carbonara 12" Sub	1,350	82 g	110 g	65 g	5 g	3,360 mg
Italian Meatball 12" Sub	1,390	79 g	132 g	64 g	11 g	3,030 mg

Entrées8 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Chicken Noodle, Small	70	4 g	8 g	2 g	0 g	780 mg
Broccoli Cheese, Small	120	4 g	10 g	8 g	1 g	760 mg
Chicken Noodle, Regular	120	7 g	14 g	4 g	1 g	1,400 mg
Chili, Small	160	11 g	19 g	5 g	6 g	550 mg
Tomato Basil Bisque, Small	160	2 g	12 g	12 g	0 g	500 mg
Broccoli Cheese, Regular	220	6 g	18 g	14 g	1 g	1,380 mg
Chili, Regular	290	20 g	34 g	10 g	10 g	980 mg
Tomato Basil Bisque, Regular	290	4 g	21 g	21 g	0 g	900 mg

Salads & Bowls47 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Side Garden Salad	270	2 g	9 g	26 g	2 g	640 mg
Lobster & Seafood Salad Half Salad	300	8 g	12 g	24 g	3 g	980 mg
Black Angus Steakhouse Half Salad	310	19 g	31 g	12 g	3 g	980 mg
Spicy Monterey Half Salad	320	15 g	10 g	24 g	2 g	1,220 mg
Turkey Ranch & Swiss Half Salad	320	16 g	8 g	25 g	2 g	990 mg
Italian Meatball Half Salad	330	22 g	17 g	21 g	4 g	720 mg
Traditional Club Half Salad	340	15 g	9 g	28 g	2 g	1,120 mg
Apple Harvest Salad Half Salad	350	9 g	29 g	22 g	3 g	300 mg
Italian Salad Half Salad	350	16 g	9 g	45 g	3 g	1,170 mg
Ultimate Turkey Club Half Salad	370	19 g	6 g	29 g	2 g	1,210 mg
Mesquite Half Salad	380	22 g	7 g	29 g	2 g	1,130 mg
French Dip Half Salad	390	18 g	17 g	28 g	3 g	1,580 mg
Lobster & Seafood Salad Full Salad	390	15 g	21 g	28 g	5 g	1,440 mg
Turkey Bacon Guacamole Half Salad	400	20 g	9 g	31 g	4 g	1,260 mg
Tuna Melt Half Salad	420	18 g	12 g	34 g	2 g	1,170 mg
Veggie Guacamole Half Salad	420	9 g	12 g	37 g	4 g	870 mg
Chef Salad Half Salad	430	16 g	8 g	37 g	1 g	1,120 mg
Spicy Monterey Full Salad	430	29 g	18 g	28 g	4 g	1,920 mg
Turkey Ranch & Swiss Full Salad	430	29 g	12 g	30 g	4 g	1,390 mg
Honey Bacon Club Half Salad	450	19 g	27 g	29 g	2 g	1,110 mg
Chipotle Turkey Half Salad	470	14 g	7 g	43 g	2 g	1,070 mg
Honey Mustard Half Salad	470	22 g	17 g	35 g	2 g	880 mg
Traditional Club Full Salad	480	29 g	15 g	35 g	4 g	1,740 mg
Black Angus Steakhouse Full Salad	510	37 g	37 g	24 g	5 g	1,510 mg
Carbonara Half Salad	510	24 g	11 g	42 g	2 g	1,130 mg
Chipotle Steak & Cheddar Half Salad	510	15 g	7 g	47 g	2 g	1,040 mg
Apple Harvest Salad Full Salad	520	19 g	48 g	29 g	8 g	500 mg
Southwest Chicken Half Salad	520	17 g	7 g	47 g	3 g	1,060 mg
French Dip Full Salad	530	33 g	22 g	34 g	5 g	1,970 mg
Ultimate Turkey Club Full Salad	530	37 g	10 g	38 g	4 g	1,900 mg
Baja Half Salad	540	21 g	8 g	47 g	2 g	1,300 mg
Peppercorn Steak Half Salad	540	16 g	10 g	48 g	3 g	890 mg
Mesquite Full Salad	560	43 g	11 g	38 g	4 g	1,740 mg
Chef Salad Full Salad	590	32 g	13 g	46 g	2 g	1,860 mg
Chipotle Turkey Full Salad	590	28 g	11 g	49 g	5 g	1,560 mg
Veggie Guacamole Full Salad	590	18 g	20 g	50 g	7 g	1,150 mg
Tuna Melt Full Salad	600	35 g	19 g	44 g	4 g	1,760 mg
Turkey Bacon Guacamole Full Salad	600	39 g	18 g	42 g	7 g	2,010 mg
Honey Bacon Club Full Salad	620	37 g	33 g	37 g	4 g	1,810 mg
Italian Meatball Full Salad	620	43 g	28 g	40 g	8 g	1,350 mg
Honey Mustard Full Salad	650	43 g	22 g	43 g	4 g	1,440 mg
Chipotle Steak & Cheddar Full Salad	670	30 g	13 g	56 g	4 g	1,500 mg
Peppercorn Steak Full Salad	680	30 g	16 g	55 g	5 g	1,320 mg
Southwest Chicken Full Salad	680	34 g	13 g	57 g	6 g	1,540 mg
Carbonara Full Salad	700	46 g	15 g	51 g	4 g	1,740 mg
Italian Salad Full Salad	700	31 g	18 g	57 g	5 g	2,230 mg
Baja Full Salad	730	42 g	15 g	56 g	3 g	2,030 mg

Sides3 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Classic Tater Tots	210	3 g	25 g	11 g	0 g	410 mg
Loaded Tater TotS	320	11 g	25 g	19 g	0 g	790 mg
Cheesy Garlic Bread 4''	440	15 g	42 g	24 g	3 g	1,020 mg

Desserts5 items

Item	Calories	Carbs	Fat	Fiber	Sodium
Chocolate Chunk Cookie, 1.5 oz	190	29 g	8 g	1 g	150 mg
Oatmeal Raisin Cookie, 3 oz	360	58 g	12 g	3 g	200 mg
Chocolate Chunk Cookie, 3 oz	400	57 g	18 g	2 g	240 mg
Cinnamon Sugar Cookie, 3 oz	400	58 g	17 g	1 g	310 mg
Chocolate Brownie, 3 oz	440	56 g	23 g	2 g	270 mg

Drinks12 items

Item	Calories	Carbs	Sodium
Minute Maid Light Lemonade 20oz	10	3 g	70 mg
Minute Maid Light Lemonade 32oz	15	5 g	115 mg
Sprite 20oz	240	61 g	115 mg
Coca-Cola 20oz	250	67 g	65 mg
Fanta Orange 20oz	260	67 g	65 mg
Barq's Root Beer 20oz	270	73 g	90 mg
Raspberry Lemonade 20 oz	270	74 g	65 mg
Sprite 30oz	380	97 g	180 mg
Coca-Cola 32 oz	410	107 g	100 mg
Fanta Orange 32oz	410	108 g	105 mg
Barq's Root Beer 32oz	430	116 g	140 mg
Raspberry Lemonade 32 oz	440	119 g	105 mg

Extras18 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Black Olives	10	0 g	0 g	1 g	0 g	55 mg
Sautéed Veggies	10	0 g	0 g	1 g	0 g	10 mg
Yellow Mustard	15	1 g	1 g	1 g	1 g	180 mg
3 oz. Portion Au Jus	35	2 g	0 g	3 g	0 g	830 mg
Provolone	40	4 g	0 g	3 g	0 g	60 mg
Guacamole 100g	45	0 g	2 g	4 g	1 g	75 mg
Lite Mayo	45	0 g	2 g	5 g	0 g	170 mg
Turkey Breast	45	9 g	0 g	0 g	0 g	400 mg
Swiss	50	4 g	1 g	4 g	0 g	25 mg
Buttermilk Ranch	60	0 g	1 g	6 g	0 g	160 mg
Cheddar	60	4 g	0 g	5 g	0 g	90 mg
Ham	60	9 g	3 g	2 g	0 g	550 mg
Red Wine Vinaigrette	80	0 g	1 g	8 g	0 g	180 mg
Rosemary Parmesan 4"	140	5 g	25 g	3 g	1 g	270 mg
Artisan Wheat 4"	150	6 g	29 g	2 g	3 g	260 mg
Jalapeno Cheddar 4"	150	6 g	26 g	2 g	1 g	260 mg
Sammie	160	5 g	26 g	4 g	3 g	300 mg
Artisan White 4"	170	6 g	33 g	2 g	1 g	340 mg

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.

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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 September 6, 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.

Lowest-calorie orders at Quiznos

Most protein per calorie at Quiznos

What fits a calorie budget

Full Quiznos menu with calories

Sandwiches & Wraps108 items

Entrées8 items

Salads & Bowls47 items

Sides3 items

Desserts5 items

Drinks12 items

Extras18 items

The same figures, matched to the calories left in a day.

More sandwiches & subs

About this data