Subway Subs Under 500 Calories, Ranked
The lowest-calorie sub at Subway is the Mini Leg Ham, at just 163 calories (9.1 g protein) — one of several under 500. Want a lighter sub? These come in under 500 calories, ranked low to high using the official data behind our Subway calorie calculator. To keep any 6-Inch under 500, pick a lean protein, load the free salad, and swap creamy sauces for mustard, sweet onion or chilli.
Subway Subs Under 500 Calories, Ranked — full ranking
| # | Item | Calories | Protein | Protein / 100 cal |
|---|---|---|---|---|
| 1 | Mini Leg Ham | 163 | 9.1 g | 5.6 g |
| 2 | Mini Turkey | 166 | 10.0 g | 6.0 g |
| 3 | Mini Veggie Delite with Avo | 182 | 6.4 g | 3.5 g |
| 4 | Spinach & Egg | 340 | 15.7 g | 4.6 g |
| 5 | Tuna Mayo | 377 | 21.8 g | 5.8 g |
| 6 | Veggie Delite with Avo | 377 | 16.1 g | 4.3 g |
| 7 | Chicken Strips | 382 | 25.8 g | 6.8 g |
| 8 | Honey Mustard Leg Ham | 391 | 21.4 g | 5.5 g |
| 9 | Classic Ham & Egg | 391 | 22.0 g | 5.6 g |
| 10 | Turkey on Rye | 394 | 23.9 g | 6.1 g |
| 11 | Sweet Onion Chicken Teriyaki | 396 | 25.3 g | 6.4 g |
| 12 | BLT with Egg & Cheese | 434 | 19.2 g | 4.4 g |
| 13 | Pizza Melt | 450 | 21.4 g | 4.8 g |
| 14 | Seafood Sensation | 464 | 14.7 g | 3.2 g |
| 15 | Chicken & Bacon Ranch | 466 | 28.9 g | 6.2 g |
| 16 | Rotisserie-Style Chicken | 478 | 29.0 g | 6.1 g |
| 17 | BBQ Southern Style Chicken | 482 | 19.3 g | 4.0 g |
| 18 | Chipotle Steak Melt | 485 | 25.2 g | 5.2 g |
| 19 | Chicken Classic | 492 | 22.3 g | 4.5 g |
| 20 | Smashed Falafel | 498 | 18.7 g | 3.8 g |
Tap any item for its full nutrition breakdown, or build your own in the Subway calculator to see live totals as you customise.
Comparing across chains
Eating elsewhere? Browse all our fast-food nutrition guides for GYG, Zambrero, Fishbowl and Subway.
Nutrition figures are from Subway's published nutrition data and may change. Always check the latest in-store information.
Frequently asked questions
Which Subway subs are under 500 calories?
Most 6-Inch subs on lean meats or veg sit under 500 calories before extras. The ranking above lists them with exact totals; the calculator shows how cheese and sauces move the number.
How do I keep a Subway order under 500 calories?
Stick to a 6-Inch, choose a lean protein, pile on the free salad, skip the cheese, and use mustard or chilli sauce instead of creamy ones. That keeps almost any sub comfortably under 500.