Best under-500-calorie Subway Order
The most protein that fits in 500 calories, for a lighter meal or a day when most of your budget is spent elsewhere.
The order
Order Subway Club Protein Bowl. That comes to 410 calories and 44g protein, with 43% of the calories coming from protein.
| Item | Amount | Calories | Protein | Carbs | Fat | |
|---|---|---|---|---|---|---|
| Subway Club Protein Bowl | 418 g | 410 | 44g | 16g | 21g | |
| Total | Total | 410 | 44g | 16g | 21g | |
2 other options
Each one is the best order built around a different main choice, so you can pick by taste.
Sweet Onion Teriyaki Chicken Protein Bowl
470 calories, 42g protein, 41g carbs, 18g fat. Compared with the order above: −2g protein, +60 calories.
Swaps Subway Club Protein Bowl for Sweet Onion Teriyaki Chicken Protein Bowl.
Seasoned Steak & Fresh Avocado Sandwich 6-inch
430 calories, 35g protein, 45g carbs, 14g fat. Compared with the order above: −9g protein, +20 calories.
Swaps Subway Club Protein Bowl for Seasoned Steak & Fresh Avocado Sandwich 6-inch.
How this order was chosen
We tried every Subway sub, wrap or bowl a person would realistically order from the published menu (sub, wrap, bowl or salad) and kept the ones with 500 calories or fewer. Among those, the order with the most protein wins, but an item only earns its place if it adds at least 1g of protein for every 50 calories. Without that rule the winner fills up with sides that add a gram or two of protein and a lot of calories. Drinks are left out; pair the meal with a zero-calorie one.
- Totals use Subway's published recipe for each sub, including its standard cheese and sauce. Swapping the sauce or dropping the cheese changes them; build the exact version in the calculator.
- A footlong is two 6-inch subs.
Nutrition from Zolt's Subway menu data, last reviewed 2026-08-19. Portions in the restaurant vary, so log what you were actually served.