10 Low Calorie Subway Meal :You want to eat healthy. You want to lose weight. But sometimes you’re in a rush, and Subway is right there.
Good news: you can absolutely eat at Subway and stay on track. The key is knowing what to order.
This guide shows you 10 low‑calorie Subway meals. All of them are under 400 calories. Some are even under 300. You’ll also learn simple tips to cut calories without sacrificing taste.
Let’s get into it.
Pro Tips to Keep Your Subway Order Low Calorie
Before we list the best meals, here are a few simple rules:
- Skip the cheese. Cheese adds about 50 calories per slice. You won’t miss it if you load up on veggies.
- Choose the right bread. 9‑Grain Wheat (210 calories) or Italian white (200 calories) are best. Avoid Italian Herbs & Cheese (260 calories).
- Go easy on sauce. Mustard and vinegar are free. Mayo, ranch, and chipotle sauce add 100+ calories per squirt. Ask for sauce on the side.
- Load up on veggies. Lettuce, spinach, tomatoes, cucumbers, onions, peppers, jalapeños – they add almost zero calories.
- Skip the combo. Chips add 200+ calories. Soda adds 150‑250 calories. Stick with water or unsweetened tea.
Now, here are the 10 best low‑calorie meals.
1. Veggie Delite (6‑inch)
Calories: 230 (9‑Grain Wheat, no cheese)
The Veggie Delite is the lowest calorie sandwich at Subway. It has no meat, just fresh vegetables. But it’s not boring. Pile on every veggie they have.
How to order: “6‑inch Veggie Delite on 9‑Grain Wheat, no cheese, with all the veggies, and mustard.”
Calories: 230
2. Turkey Breast (6‑inch)
Calories: 280 (9‑Grain Wheat, no cheese)
Turkey breast is one of the leanest meats at Subway. It’s low in fat and high in protein, which helps keep you full.
How to order: “6‑inch Turkey Breast on 9‑Grain Wheat, no cheese, add lettuce, spinach, tomatoes, cucumbers, onions, and mustard.”
Calories: 280
3. Black Forest Ham (6‑inch)
Calories: 290 (9‑Grain Wheat, no cheese)
Ham is lean and slightly sweet. It’s a classic choice that won’t break your calorie budget.
How to order: “6‑inch Black Forest Ham on 9‑Grain Wheat, no cheese, extra spinach, banana peppers, and mustard.”
Calories: 290
4. Oven Roasted Chicken (6‑inch)
Calories: 310 (9‑Grain Wheat, no cheese)
Oven roasted chicken is lean and flavorful. It’s not fried or processed like some other chicken options.
How to order: “6‑inch Oven Roasted Chicken on 9‑Grain Wheat, no cheese, add all the veggies, and honey mustard on the side.”
Calories: 310
5. Roast Beef (6‑inch)
Calories: 320 (9‑Grain Wheat, no cheese)
Roast beef has more flavor than turkey but is still lean. It’s a great option when you want something heartier.
How to order: “6‑inch Roast Beef on 9‑Grain Wheat, no cheese, add cucumbers, tomatoes, onions, and black pepper.”
Calories: 320
6. Subway Club (6‑inch)
Calories: 320 (9‑Grain Wheat, no cheese)
The Subway Club has turkey breast, roast beef, and ham. Three meats, but still under 350 calories if you skip the cheese.
How to order: “6‑inch Subway Club on 9‑Grain Wheat, no cheese, extra lettuce and onions, light mustard.”
Calories: 320
7. Rotisserie Style Chicken (6‑inch)
Calories: 340 (9‑Grain Wheat, no cheese)
Rotisserie chicken is moist and flavorful. It’s slightly lower in calories than the regular grilled chicken.
How to order: “6‑inch Rotisserie Style Chicken on 9‑Grain Wheat, no cheese, add all veggies, and a little buffalo sauce (low calorie).”
Calories: 340
8. Grilled Chicken (6‑inch)
Calories: 350 (9‑Grain Wheat, no cheese)
Grilled chicken is a solid choice. It’s a bit higher in calories than turkey, but still under 400. It’s very filling.
How to order: “6‑inch Grilled Chicken on 9‑Grain Wheat, no cheese, extra tomatoes and red onions, and a dash of black pepper.”
Calories: 350
9. Steak & Cheese (Without Cheese)
Calories: 360 (9‑Grain Wheat, no cheese)
Yes, you can order the Steak & Cheese without the cheese. The steak itself is lean. Without the cheese, it’s a decent low‑calorie option.
How to order: “6‑inch Steak & Cheese, hold the cheese, on 9‑Grain Wheat, add green peppers, onions, and extra lettuce.”
Calories: 360
10. Subway Salad Bowl (Any of the Above)
Calories: Under 300 (with no cheese and light dressing)
If you want to skip bread entirely, order any of the above meats as a salad. You’ll save about 200 calories.
How to order: “Oven Roasted Chicken salad bowl, no cheese, extra spinach, cucumbers, tomatoes, red onions, and a light drizzle of red wine vinegar.”
Calories: ~250‑300
Quick Comparison Table
| Sandwich (6‑inch, no cheese, 9‑Grain Wheat) | Calories |
|---|---|
| Veggie Delite | 230 |
| Turkey Breast | 280 |
| Black Forest Ham | 290 |
| Oven Roasted Chicken | 310 |
| Roast Beef | 320 |
| Subway Club | 320 |
| Rotisserie Style Chicken | 340 |
| Grilled Chicken | 350 |
| Steak & Cheese (no cheese) | 360 |
What to Avoid at Subway
Some sandwiches are calorie bombs. Avoid these if you’re watching your weight:
- Meatball Marinara – 570 calories (6‑inch)
- Chicken & Bacon Ranch – 610 calories (6‑inch)
- Italian B.M.T. – 540 calories (6‑inch)
- Footlong anything – a footlong doubles the calories
Also avoid chips, cookies, and sugary drinks. They can turn a healthy meal into a high‑calorie splurge.
The Bottom Line
Subway can be a great choice for weight loss – if you order smart. Stick with the sandwiches on this list. Skip the cheese. Go easy on sauce. Load up on veggies. And choose water or unsweetened tea.
The Veggie Delite is your lowest calorie option at just 230 calories. But the turkey, ham, and chicken sandwiches are also excellent choices under 350 calories.
Next time you’re at Subway, you know exactly what to order.
7. Frequently Asked Questions (FAQ)
Q: What is the lowest calorie sandwich at Subway?
A: The Veggie Delite on 9‑Grain Wheat with no cheese has just 230 calories.
Q: Is Subway good for weight loss?
A: Yes, if you choose lean meats, skip cheese, load up on veggies, and avoid high‑calorie sauces and sides.
Q: What bread has the fewest calories at Subway?
A: Italian white bread has 200 calories for a 6‑inch. 9‑Grain Wheat has 210 calories. Both are fine. Avoid Italian Herbs & Cheese (260 calories).
Q: What sauce has the fewest calories at Subway?
A: Mustard has zero calories. Vinegar has zero. Buffalo sauce has about 20 calories per squirt. Avoid mayo, ranch, and chipotle sauce.
Q: Is the Subway salad lower in calories than a sandwich?
A: Yes. Ordering any sandwich as a salad saves about 200 calories from the bread. But you might feel less full without the bread.
Q: Can I eat Subway every day and lose weight?
A: Yes, as long as you stay within your daily calorie goals and choose low‑calorie options. Mix up your orders to get different nutrients.
8. Call to Action (CTA)
Save this guide for your next Subway trip. Try the Veggie Delite with extra veggies and mustard – you might be surprised how good it tastes. Share this with a friend who’s trying to eat healthier!
Check out