American casual
Subway under 400 calories
35 Subway menu items under 400 calories, sorted by protein-per-calorie. Useful when you're eating out on a deficit.
The 35 dishes below are every Subway item we track that comes in at or under 400 calories. They're ranked by protein-per-calorie so you can spot the macro-friendly picks fast.
Item
kcal
P
C
F
Big Bombay34% protein per calorie28224g13g15g
Chicken Tikka32% protein per calorie34528g43g7g
Chicken Breast31% protein per calorie34026g42g7g
Rotisserie Style Chicken28% protein per calorie31022g38g8g
Turkey28% protein per calorie31222g41g7g
Ham and Turkey28% protein per calorie32723g42g7g
Chipotle Cheesy Bites28% protein per calorie14510g16g14g
Tex Mexan27% protein per calorie38626g18g23g
Meatballs Snack Bowl26% protein per calorie23015g19g14g
Ham26% protein per calorie32421g42g8g
Baked Beans Snack Pot26% protein per calorie1097g18g0g
Philly Steak24% protein per calorie29718g48g4g
Nacho Chicken Bites (6 Pieces)24% protein per calorie27016g21g13g
Honey Mustard Deli Toastie23% protein per calorie36221g41g12g
Footlong Margherita Slice23% protein per calorie29617g25g15g
Tuna Mayonaise22% protein per calorie40022g43g16g
Poached Egg and Cheese22% protein per calorie29416g37g9g
Ham and Cheese21% protein per calorie38020g39g16g
Bacon21% protein per calorie30616g37g11g
Footlong Cheesy Garlic Slice21% protein per calorie30816g20g18g
Italian B.M.T21% protein per calorie38620g41g16g
Footlong Pepperoni Slice20% protein per calorie35318g25g21g
Lincolnshire Sausage18% protein per calorie35316g39g15g
BLT18% protein per calorie31714g38g13g
Triple Cheese16% protein per calorie34514g44g13g
Falafel (Trial stores only)14% protein per calorie36013g52g12g
Veggie Delite14% protein per calorie2278g42g2g
Falafel Bites (Trial stores only)12% protein per calorie2267g26g13g
Waffle Fries (Regular)7% protein per calorie1843g23g8g
Waffle Fries (Large)6% protein per calorie2764g34g12g
Hash Browns (6 pieces)4% protein per calorie1842g22g11g
Rainbow Cookie4% protein per calorie2142g28g10g
Chocolate Chunk Cookie4% protein per calorie2142g28g10g
White Macadamia Nut Cookie4% protein per calorie2152g27g10g
Vegan Double Chocolate Cookie4% protein per calorie2202g27g11g
Scan the Subway menu in healmeal.
Point at the menu live and healmeal ranks the dishes that fit your remaining macros.
