At a glance: lightest meals & most protein

Lightest meals — top 5

Most protein — top 5

Meals average 286 kcal. The heaviest is “贅沢てりたま” at 449 kcal.

Subway Menu

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How to read the pentagon

EEnergy
PProtein
FFat
CCarbs
SSalt

The further a corner reaches, the more it covers of a day’s intake — the outer edge is half a day, the inner ring about an eighth. The scale is stretched near the centre so small amounts stay visible.

Browse all 128 items

About Subway

The sandwich chain that makes “light and high-protein” genuinely achievable when eating out. Published baseline figures per sandwich give you the starting point for your own build.

What the data shows Subway

Items: 128
Average: 134kcal
Median: 114kcal
Min 〜 Max: 1–449kcal
Protein Average: 4.9g

Average (meals): 286 kcalexcludes drinks, desserts, condiments
Within genre: lightestof 11 Burgers chains
Under 500 kcal: 100%27 of 27 meal options
Protein 20 g+: 6 optionswhile under 600 kcal

We list official nutrition for all 128 Subway menu items. It is the lightest in its genre, which makes quality easier to prioritise over quantity.

The lightest meal is “てりチキ” at 170 kcal and the heaviest is “贅沢てりたま” at 449 kcal. With only 279 kcal between them, the choice makes little difference.

A lighter meal is easy to put together, even without planning ahead.

“スパイシークラブハウス” carries the most protein at 25.4 g. Choices are limited, so it pays to decide before you order.

Figures are based on information published by Subway; no estimates are used. Last verified on 2026-09-18. Actual values may vary by location, season and preparation.

More burgers

MOS Burger180 items · avg 280 kcal Wendy's First Kitchen176 items · avg 436 kcal First Kitchen135 items · avg 352 kcal Lotteria122 items · avg 261 kcal Zetteria112 items · avg 329 kcal Burger King111 items · avg 371 kcal

See all 191 chains

Written by

Okazaemon (runs tabecal)

Sales job, late twenties. Lost 18 kg over three years without giving up eating out, with one rule: 20 g+ protein and 10 g or less fat per meal. Checks every chain’s officially published nutrition data daily. Not a nutrition professional — consult a doctor or dietitian for medical decisions. About the operator →

Where this data comes from

Source: Subway official website Figures on this page are based on the nutrition information Subway publishes. No estimates are used. We review what we list every day. Last verified on 2026-09-18.

Subway — Calories & Nutrition