Subway items under 500 calories

    Subway has 136 one-person menu items under 500 calories. The lightest three are Side Salad at 15 kcal, Rotisserie-Style Chicken Protein Pot at 71 kcal, Chicken Breast Strips Protein Pot at 85 kcal.

    Ranked from 266 Subway menu items. Sharing portions, kids' items and extras are left out.

    136 items, ranked

    Subway under 500 calories: calories; protein, carbs, fat and price unlock in the app
    ItemCaloriesProteinCarbsFatMenu priceTags
    Side Salad15 kcalgggCalorie verified
    Rotisserie-Style Chicken Protein Pot71 kcalgggVerified
    Chicken Breast Strips Protein Pot85 kcalgggVerified
    Philly Steak Protein Pot86 kcalgggVerified
    Chicken Tikka Protein Pot89 kcalgggVerified
    Ham Salad89 kcalggg£VerifiedGluten-free
    5 Bean Chilli Protein Pot89 kcalgggVerified
    Rotisserie Style Chicken Salad92 kcalggg£VerifiedGluten-freeDairy-free
    Philly Steak Salad107 kcalggg£VerifiedGluten-free
    Baked Beans Snack Pot109 kcalggg£VerifiedVeganVegetarianPescatarianGluten-freeDairy-free
    Beef Chilli Protein Pot115 kcalgggVerified
    Turkey Salad119 kcalggg£VerifiedGluten-free
    Ham and Turkey Salad135 kcalgggVerified
    Oat and Raisin Cookie140 kcalgggVerified
    Chicken Breast Salad148 kcalggg£VerifiedGluten-free
    Chicken Tikka Salad152 kcalggg£VerifiedGluten-free
    5 Bean Chilli Salad152 kcalgggVerified
    Tuna Mayo Salad166 kcalggg£VerifiedPescatarianGluten-free
    Beef Chilli Salad175 kcalgggVerified
    Chicken and Bacon Salad175 kcalgggVerified
    Waffle Fries (Regular)184 kcalggg£VerifiedVeganVegetarianPescatarianDairy-free
    Hash Browns (6 pieces)184 kcalggg£VerifiedVeganVegetarianPescatarianDairy-free
    Matcha & White Chip Cookie193 kcalgggVerified
    Pumpkin Spiced Cookie194 kcalgggVerified
    Sugared Donut214 kcalggg£VerifiedVegetarianPescatarian
    Chocolate Chunk Cookie214 kcalggg£VerifiedVegetarianPescatarian
    Rainbow Cookie214 kcalggg£VerifiedVegetarianPescatarian
    Meatball Marinara Salad215 kcalggg£VerifiedGluten-free
    White Macadamia Nut Cookie215 kcalggg£VerifiedVegetarianPescatarian
    Vegan Double Chocolate Cookie220 kcalggg£VerifiedVeganVegetarianPescatarianDairy-free
    Veggie Delite Sub (6")227 kcalggg£VerifiedVeganVegetarianPescatarianDairy-free
    Meatballs Protein Pot230 kcalgggVerified
    Meatballs Snack Bowl230 kcalgggVerified
    Spiced Plant Patty Salad232 kcalggg£VerifiedVeganVegetarianPescatarianGluten-free
    Footlong Churro232 kcalggg£VerifiedVeganVegetarianPescatarianDairy-free
    Italian B.M.T Salad234 kcalgggVerified
    Veggie Delite Salad240 kcalggg£VerifiedVeganVegetarianPescatarianGluten-free
    Chocolate Donut241 kcalggg£VerifiedVegetarianPescatarian
    Mozzarella & Cheddar Bites x 5255 kcalgggVerified
    Brownie Cookie Cup266 kcalgggVerified
    Meatballs268 kcalgggCalorie verified
    Nacho Chicken Bites (6 Pieces)270 kcalgggVerified
    Waffle Fries (Large)276 kcalggg£VerifiedVeganVegetarianPescatarianDairy-free
    Poached Egg and Cheese Sub (6")294 kcalggg£VerifiedVegetarianPescatarian
    Footlong Margherita Pizza Slice296 kcalggg£VerifiedVegetarianPescatarian
    Philly Steak Sub (6")297 kcalggg£Verified
    Chicken and Bacon Sub (6")305 kcalgggVerified
    Chipotle Cheesy Bites306 kcalggg£Verified
    Bacon Sub (6")306 kcalggg£Verified
    Spicy Italian Salad306 kcalggg£VerifiedGluten-free
    Footlong Cheesy Garlic Slice308 kcalggg£VerifiedVegetarianPescatarian
    Rotisserie Style Chicken Sub (6")310 kcalggg£Verified
    Lincolnshire Sausage Sub310 kcalggg£Verified
    Ham and Cheese Saver Sub310 kcalggg£Verified
    Poached Egg and Cheese Sub310 kcalggg£VerifiedVegetarianPescatarian
    Cheese & Guacamole Sub (6")310 kcalggg£VerifiedVegetarianPescatarian
    Turkey Sub (6")312 kcalggg£Verified
    BLT Saver Sub (6")317 kcalggg£Verified
    Oreo Cookie Cup319 kcalgggCalorie verified
    Ham Sub (6")324 kcalggg£Verified
    Honey Mustard BBQ Chicken Bacon Wrap324 kcalggg£Verified
    Ham and Turkey Sub (6")327 kcalggg£Verified
    5 Bean Chilli Sub (6")328 kcalgggVerified
    5 Bean Chilli - 6-inch337 kcalgggCalorie verified
    Honey Mustard BBQ Chicken & Bacon Salad339 kcalggg£VerifiedGluten-free
    Veggie Delite Wrap339 kcalggg£VerifiedVeganVegetarianPescatarianDairy-free
    Chicken Breast Sub (6")340 kcalggg£Verified
    Chicken Tikka Sub (6")345 kcalggg£Verified
    Triple Cheese Toastie345 kcalggg£VerifiedVegetarianPescatarian
    5 Bean Chilli Loaded Waffle Fries348 kcalgggVerified
    Beef Chilli Sub (6")352 kcalgggVerified
    Footlong Pepperoni Pizza Slice353 kcalggg£Verified
    Footlong Margherita Slice353 kcalggg£VerifiedVegetarianPescatarian
    Lincolnshire Sausage Sub (6")353 kcalggg£Verified
    Poached Egg and Guacamole Sub353 kcalggg£VerifiedVegetarianPescatarian
    Poached Egg and Guacamole Sub (6")353 kcalggg£VerifiedVegetarianPescatarian
    Taco Beef Sub (6")353 kcalggg£Verified
    Rotisserie Style Chicken Wrap354 kcalggg£Verified
    Shawarma Spiced Chicken - 6-inch362 kcalgggCalorie verified
    Honey Mustard Deli Toastie362 kcalggg£Verified
    Nacho Chicken Saver Sub362 kcalggg£Verified
    Beef Chilli - 6-inch363 kcalgggCalorie verified
    BBQ Pulled Plant - 6-inch365 kcalgggCalorie verified
    Philly Steak Wrap367 kcalggg£Verified
    Ham and Cheese Saver Sub (6")380 kcalggg£Verified
    Turkey Wrap381 kcalggg£Verified
    Footlong Veggie Nachos Lightly Salted381 kcalggg£VerifiedVeganVegetarianPescatarianDairy-free
    Italian B.M.T Sub (6")386 kcalggg£Verified
    Tex Mexan Salad387 kcalggg£VerifiedGluten-free
    Chicken and Bacon Wrap390 kcalgggVerified
    Chilli Beef Brisket Loaded Waffle Fries390 kcalgggVerified
    Ham Wrap393 kcalggg£Verified
    Footlong Dipper Triple Cheese396 kcalggg£VerifiedVegetarianPescatarian
    Rotisserie Chicken & Guac Salad400 kcalggg£VerifiedGluten-free
    Tuna Mayo Sub (6")400 kcalggg£VerifiedPescatarian
    Nacho Chicken Bites (9 Pieces)405 kcalgggVerified
    Smashed Falafel - 6-inch409 kcalgggCalorie verified
    Chicken Breast Wrap410 kcalggg£Verified
    Butter & Cheese Spud413 kcalggg£VerifiedVegetarianPescatarianGluten-free
    Chicken Tikka Wrap414 kcalggg£Verified
    5 Bean Chilli Wrap414 kcalgggVerified
    Ham and Turkey Wrap415 kcalggg£Verified
    Taco Beef Wrap415 kcalggg£Verified
    Footlong Veggie Nachos Tangy Cheese415 kcalggg£VerifiedVegetarianPescatarian
    Nacho Chicken Saver Sub (6")423 kcalggg£Verified
    Spiced Plant Patty Sub (6")424 kcalggg£VerifiedVeganVegetarianPescatarian
    Taco Beef Loaded Footlong Nachos427 kcalggg£Verified
    Taco Beef Loaded Footlong Nachos Lightly Salted427 kcalggg£Verified
    Tuna Mayo Wrap427 kcalggg£VerifiedPescatarian
    Veggie Delite Spud428 kcalgggVerified
    Honey Mustard BBQ Chicken Sub (6")430 kcalggg£Verified
    Beef Chilli Wrap439 kcalgggVerified
    Lincolnshire Sausage and Bacon Sub446 kcalggg£Verified
    Lincolnshire Sausage and Bacon Sub (6")446 kcalggg£Verified
    Meatball Marinara Sub (6")447 kcalggg£Verified
    Big Cheesesteak Toastie458 kcalggg£Verified
    Rotisserie Chicken & Guac Sub (6")469 kcalggg£Verified
    Turkey & Cheese Spud469 kcalgggVerified
    Footlong Dipper Pepperoni474 kcalggg£Verified
    Meatball Marinara Wrap474 kcalggg£Verified
    Spiced Plant Patty & Cheese Spud474 kcalgggVerified
    Cadbury Caramel Muffin480 kcalggg£VerifiedVegetarianPescatarian
    Ham & Cheese Spud481 kcalgggVerified
    Rotisserie-Style Chicken & Cheese Spud484 kcalgggVerified
    Ham, Turkey & Cheese Spud485 kcalgggVerified
    Oreo Muffin485 kcalggg£VerifiedVegetarianPescatarian
    Bacon and Cheese Toastie487 kcalggg£Verified
    Footlong Dipper Taco Beef493 kcalggg£Verified
    Garlic Cheesesteak Salad493 kcalggg£VerifiedGluten-free
    Mexicana Beef Crunch Wrap493 kcalggg£Verified
    Spiced Plant Patty Wrap494 kcalggg£VerifiedVeganVegetarianPescatarian
    Tex Mexan Sub (6")498 kcalgggVerified
    Chicken Breast & Cheese Spud498 kcalggg£VerifiedGluten-free
    Italian B.M.T Wrap498 kcalgggVerified
    Spicy Italian Sub (6")498 kcalggg£Verified
    Philly Cheese Steak & Cheese Spud499 kcalggg£VerifiedGluten-free

    Blurred figures unlock in the Maclo app. The protein, carbs, fat and menu prices for every Subway item, ranked against your own calorie and protein targets.

    Unlock in the Maclo app

    Unlocked in the app

    Subway's protein, carbs, fat and prices, unlocked.

    This page shows calories. The Maclo app shows everything for every Subway item, ranked against your own targets.

    • Full macros and prices

      Every item, as each brand publishes them.

    • Ranked against your targets

      Set calories and protein once. Every menu sorts itself.

    • Deals priced as the till does

      Part by part, with the saving, under your budget.

    • Every menu on one map

      140+ brands and 13,500 London independents.

    • Your day, counted

      Log in one tap. At home, just type it.

    • Scan any printed menu

      Macros for menus nobody publishes. Pro.

    Maclo is a free iOS app that holds the full protein, carbs, fat and menu price for every item on 140+ UK restaurant menus, ranks them against your calorie and protein targets, prices meal deals as the till does, maps every menu, and logs what you eat in one tap.

    Figures from Subway's published nutrition information.

    Not affiliated with any restaurant. Brand names belong to their owners. Calorie figures are per serving as published by each brand; recipes and portions change, so check with the restaurant if a figure is critical to you. Corrections: hello@maclo.app.