125 of 206 food orders · Updated
Subway orders under 500 calories
125 Subway orders come in under 500 calories. Here they are, most protein first.
Under 500 calories
125
food orders
Most protein
42 g
Steak & Cheese Protein Bowl · 380 cal
Lightest
70 cal
Chicken Noodle
Subway under 500 calories
Every Subway order at or under 500 calories, most protein first.
| Item | Section | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Steak & Cheese Protein Bowl | — | 380 | 42 g | 12 g | 19 g |
| Grilled Chicken on Plain Wrap | Sandwiches & Wraps | 470 | 42 g | 54 g | 11 g |
| Roast Beef on Plain Wrap | Sandwiches & Wraps | 500 | 38 g | 58 g | 14 g |
| Rotisserie-Style Chicken on Plain Wrap | Sandwiches & Wraps | 500 | 38 g | 54 g | 15 g |
| Buffalo Chicken Protein Bowl | — | 380 | 36 g | 13 g | 21 g |
| Grilled Chicken Protein Bowl | — | 200 | 35 g | 9 g | 4 g |
| Sweet Onion Chicken Teriyaki Protein Bowl | — | 330 | 34 g | 41 g | 5 g |
| Oven Roasted Chicken on Plain Wrap | Sandwiches & Wraps | 470 | 34 g | 57 g | 13 g |
| Oven Roasted Turkey on Plain Wrap | Sandwiches & Wraps | 430 | 32 g | 54 g | 10 g |
| Rotisserie-Style Chicken Protein Bowl | — | 220 | 31 g | 8 g | 8 g |
| #8 The Great Garlic | Sandwiches & Wraps | 470 | 31 g | 38 g | 24 g |
| #1 The Philly | Sandwiches & Wraps | 480 | 31 g | 37 g | 25 g |
| Roast Beef Protein Bowl | — | 230 | 30 g | 12 g | 7 g |
| Protein Bowl — TurkeyHigh protein | — | 340 | 30 g | 17 g | 16 g |
| #2 The Outlaw | Sandwiches & Wraps | 440 | 30 g | 37 g | 21 g |
| Oven Roasted Turkey & Ham on Plain Wrap | Sandwiches & Wraps | 440 | 30 g | 56 g | 11 g |
| 6" Buffalo Chicken (with Grilled Chicken) Fresh Melt | Sandwiches & Wraps | 450 | 30 g | 40 g | 22 g |
| 6" Sweet Onion Chicken Teriyaki Fresh Melt | Sandwiches & Wraps | 460 | 30 g | 57 g | 14 g |
| Chicken & Bacon Ranch (with Rotisserie-Style Chicken and Peppercorn Ranch Sauce) Salad | Salads & Bowls | 490 | 30 g | 13 g | 36 g |
| 6" Steak, Egg & Cheese | Sandwiches & Wraps | 450 | 29 g | 38 g | 22 g |
| #11 Subway Club | Sandwiches & Wraps | 460 | 29 g | 41 g | 20 g |
| #7 The MexiCali (with Sliced Avocado) | Sandwiches & Wraps | 480 | 29 g | 40 g | 25 g |
| #7 The MexiCali (with Smashed Avocado) | Sandwiches & Wraps | 500 | 29 g | 40 g | 27 g |
| 6" Steak & Cheese (with American cheese and Mayo) Fresh Melt | Sandwiches & Wraps | 500 | 29 g | 39 g | 28 g |
| Rotisserie Chicken 6"High protein | — | 320 | 28 g | 41 g | 6 g |
| 6" Steak, Egg White & Cheese | Sandwiches & Wraps | 350 | 28 g | 38 g | 12 g |
| 6" Rotisserie-Style Chicken Fresh Melt | Sandwiches & Wraps | 410 | 28 g | 41 g | 16 g |
| 6" Steak, Egg White & Cheese Flatbread | Sandwiches & Wraps | 420 | 28 g | 45 g | 14 g |
| #9 The Champ | Sandwiches & Wraps | 440 | 28 g | 37 g | 22 g |
| Black Forest Ham on Plain Wrap | Sandwiches & Wraps | 440 | 28 g | 58 g | 11 g |
| 6" Roast Beef Fresh Melt | Sandwiches & Wraps | 480 | 28 g | 46 g | 21 g |
| Oven Roasted Chicken Protein Bowl | — | 200 | 27 g | 11 g | 6 g |
| Chopped Salad — Rotisserie ChickenHigh protein | — | 210 | 27 g | 11 g | 7 g |
| #5 Bella Mozza | Sandwiches & Wraps | 420 | 27 g | 41 g | 18 g |
| 6" Big Hot Pastrami | Sandwiches & Wraps | 470 | 27 g | 38 g | 26 g |
| #4 Supreme Meats | Sandwiches & Wraps | 500 | 26 g | 41 g | 28 g |
| Oven Roasted Turkey Protein Bowl | — | 150 | 25 g | 8 g | 3 g |
| 6" Steak & Cheese (with American cheese) | Sandwiches & Wraps | 320 | 25 g | 37 g | 10 g |
| Steak & Cheese 6" | — | 380 | 25 g | 41 g | 13 g |
| 6" Oven Roasted Turkey Fresh Melt | Sandwiches & Wraps | 380 | 25 g | 41 g | 14 g |
| Italian B.M.T. Protein Bowl | — | 410 | 25 g | 13 g | 29 g |
| #10 All-American Club | Sandwiches & Wraps | 450 | 25 g | 39 g | 24 g |
| 6" Italian B.M.T. Fresh Melt | Sandwiches & Wraps | 470 | 25 g | 41 g | 26 g |
| 6" Grilled Chicken | Sandwiches & Wraps | 280 | 24 g | 40 g | 4 g |
| 6" Buffalo Chicken (with Grilled Chicken) | Sandwiches & Wraps | 340 | 24 g | 39 g | 12 g |
| 6" Sweet Onion Chicken Teriyaki | Sandwiches & Wraps | 340 | 24 g | 54 g | 4 g |
| Big Hot Pastrami Salad | Salads & Bowls | 370 | 24 g | 14 g | 26 g |
| 6" Bacon, Egg & Cheese | Sandwiches & Wraps | 460 | 24 g | 37 g | 26 g |
| Oven Roasted Turkey & Ham Protein Bowl | — | 160 | 23 g | 10 g | 4 g |
| 6" Rotisserie-Style Chicken | Sandwiches & Wraps | 300 | 23 g | 39 g | 6 g |
| 6" Black Forest Ham, Egg White & Cheese | Sandwiches & Wraps | 320 | 23 g | 38 g | 10 g |
| 6" Bacon, Egg White & Cheese | Sandwiches & Wraps | 370 | 23 g | 38 g | 15 g |
| 6" Black Forest Ham, Egg White & Cheese Flatbread | Sandwiches & Wraps | 390 | 23 g | 45 g | 12 g |
| 6" Black Forest Ham, Egg & Cheese | Sandwiches & Wraps | 410 | 23 g | 38 g | 21 g |
| 6" Bacon, Egg White & Cheese Flatbread | Sandwiches & Wraps | 430 | 23 g | 44 g | 17 g |
| 6" Black Forest Ham on Artisan Italian Fresh Melt | Sandwiches & Wraps | 450 | 23 g | 40 g | 25 g |
| 6" Black Forest Ham, Egg & Cheese Flatbread | Sandwiches & Wraps | 480 | 23 g | 44 g | 23 g |
| Steak & Cheese Salad | Salads & Bowls | 210 | 22 g | 12 g | 9 g |
| 6" Roast beef | Sandwiches & Wraps | 300 | 22 g | 41 g | 5 g |
| B.L.T. Protein Bowl | — | 360 | 22 g | 10 g | 26 g |
| 6" Cold Cut Combo Fresh Melt | Sandwiches & Wraps | 400 | 22 g | 39 g | 20 g |
| Black Forest Ham Protein Bowl | — | 170 | 21 g | 12 g | 5 g |
| 6" Oven Roasted Chicken | Sandwiches & Wraps | 280 | 21 g | 41 g | 5 g |
| Beef Chili with Beans | Entrées | 360 | 21 g | 21 g | 22 g |
| Bacon, Egg & Cheese Flatbread | — | 420 | 21 g | 41 g | 19 g |
| Pepperoni Flatizza | Pizza | 470 | 21 g | 45 g | 22 g |
| Cold Cut Combo Protein Bowl | — | 260 | 20 g | 9 g | 16 g |
| 6" Oven Roasted Turkey | Sandwiches & Wraps | 260 | 20 g | 39 g | 3 g |
| Buffalo Chicken (with Grilled Chicken) Salad | Salads & Bowls | 300 | 20 g | 13 g | 19 g |
| Italian BMT 6" | — | 410 | 20 g | 44 g | 16 g |
| Meatball Marinara 6" | — | 480 | 20 g | 60 g | 17 g |
| Grilled Chicken Salad | Salads & Bowls | 130 | 19 g | 10 g | 3 g |
| Sweet Onion Chicken Teriyaki Salad | Salads & Bowls | 260 | 19 g | 43 g | 4 g |
| 6" Oven Roasted Turkey and Ham | Sandwiches & Wraps | 270 | 19 g | 40 g | 4 g |
| 6" Egg & Cheese | Sandwiches & Wraps | 380 | 19 g | 36 g | 20 g |
| Veggie Flatizza | Pizza | 430 | 19 g | 49 g | 17 g |
| 6" Spicy Italian | Sandwiches & Wraps | 430 | 19 g | 39 g | 24 g |
| 6" Egg & Cheese Flatbread | Sandwiches & Wraps | 450 | 19 g | 43 g | 22 g |
| Tuna 6" | — | 480 | 19 g | 41 g | 25 g |
| Rotisserie-Style Chicken Salad | Salads & Bowls | 150 | 18 g | 10 g | 5 g |
| Turkey Breast 6" (no cheese, veggies)High protein | — | 250 | 18 g | 40 g | 3 g |
| 6" Black Forest Ham | Sandwiches & Wraps | 270 | 18 g | 41 g | 4 g |
| 6" Egg White & Cheese | Sandwiches & Wraps | 290 | 18 g | 37 g | 9 g |
| 6" Egg White & Cheese Flatbread | Sandwiches & Wraps | 350 | 18 g | 44 g | 11 g |
| Cheese Flatizza | Pizza | 410 | 18 g | 45 g | 17 g |
| 6" Pizza Sub | Sandwiches & Wraps | 420 | 18 g | 41 g | 23 g |
| Roast Beef Salad | Salads & Bowls | 150 | 17 g | 12 g | 4 g |
| 6" Cold Cut Combo | Sandwiches & Wraps | 280 | 17 g | 38 g | 10 g |
| 6" B.L.T | Sandwiches & Wraps | 330 | 17 g | 37 g | 14 g |
| Oven Roasted Chicken Salad | Salads & Bowls | 130 | 16 g | 11 g | 4 g |
| Meatball Marinara Salad | Salads & Bowls | 300 | 16 g | 23 g | 17 g |
| Tuna Salad | Salads & Bowls | 310 | 15 g | 10 g | 24 g |
| Oven Roasted Turkey & Ham Salad | Salads & Bowls | 110 | 14 g | 11 g | 3 g |
| Oven Roasted Turkey Salad | Salads & Bowls | 110 | 14 g | 10 g | 2 g |
| Italian B.M.T. Salad | Salads & Bowls | 240 | 14 g | 12 g | 15 g |
| Pizza Sub Salad | Salads & Bowls | 310 | 14 g | 16 g | 23 g |
| Spicy Italian Salad | Salads & Bowls | 310 | 14 g | 12 g | 23 g |
| Veggie Patty Protein Bowl | — | 380 | 14 g | 41 g | 19 g |
| 6" Veggie Patty | Sandwiches & Wraps | 380 | 14 g | 56 g | 11 g |
| Black Forest Ham Salad | Salads & Bowls | 120 | 13 g | 12 g | 3 g |
| B.L.T. Salad | Salads & Bowls | 210 | 13 g | 11 g | 14 g |
| 6" Veggie Delite (on Artisan Italian with Mayo) Fresh Melt | Sandwiches & Wraps | 390 | 13 g | 38 g | 23 g |
| Cold Cut Combo Salad | Salads & Bowls | 160 | 12 g | 10 g | 9 g |
| Oven Roasted Turkey, Kids | Sandwiches & Wraps | 160 | 11 g | 26 g | 2 g |
| Turkey (includes Pepper Jack Cheese and Mayonnaise) | Burgers | 180 | 11 g | 17 g | 9 g |
| Black Forest Ham, Kids | Sandwiches & Wraps | 170 | 10 g | 27 g | 3 g |
| Veggie Delite on Plain Wrap | Sandwiches & Wraps | 330 | 10 g | 57 g | 8 g |
| Ham & Jack (includes Pepper Jack Cheese) | Burgers | 140 | 9 g | 18 g | 4 g |
| Broccoli Cheddar | Entrées | 200 | 9 g | 16 g | 16 g |
| Loaded Baked Potato with Bacon | Entrées | 200 | 9 g | 17 g | 14 g |
| Veggie Patty Salad | Salads & Bowls | 220 | 9 g | 26 g | 10 g |
| Italian Spice (includes American Cheese and MVP Parmesan Vinaigrette) | Burgers | 230 | 9 g | 19 g | 15 g |
| Little Cheesesteak (includes American Cheese and Baja Chipotle Sauce) | Burgers | 160 | 8 g | 19 g | 7 g |
| Veggie Delite 6"Low calorie | — | 200 | 8 g | 39 g | 2 g |
| Chicken Noodle | Entrées | 70 | 7 g | 6 g | 3 g |
| Biscuit & Gravy | Sides | 340 | 6 g | 39 g | 18 g |
| Muffin, Apple Cinnamon | Donuts & Bakery | 450 | 6 g | 53 g | 24 g |
| Veggie Delite, Kids | Sandwiches & Wraps | 140 | 5 g | 26 g | 2 g |
| Muffin, Blueberry Crumb | Donuts & Bakery | 410 | 5 g | 59 g | 17 g |
| Hash Browns | Sides | 190 | 3 g | 24 g | 9 g |
| Oatmeal Raisin Cookie | Desserts | 200 | 3 g | 30 g | 8 g |
| Chocolate Chip Cookie | Desserts | 210 | 2 g | 30 g | 10 g |
| Raspberry Cheesecake | Desserts | 210 | 2 g | 29 g | 9 g |
| White Chip Macadamia Nut Cookie | Desserts | 210 | 2 g | 28 g | 10 g |
| Applesauce | Sides | 70 | 0 g | 16 g | 0 g |
The full Subway 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 — Subway included. Meals log by photo, receipt or a line of text. Free on iPhone and Android.
About this data
Most figures on this page (256 of 266 items) are the values recorded for Subway in the 2022 edition of MenuStat, a public archive of chain-restaurant nutrition disclosures, and may have been revised by the restaurant since; the remaining 10 come from the chain's current published nutrition information, as compiled in the Cindar restaurant database.
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.
Subway and related marks are trademarks of their respective owners. Cindar and Hestia Studios are not affiliated with, sponsored by or endorsed by Subway; the name appears here only to identify the restaurant these figures describe.
Corrections and removal requests: support@hestia.fit.