The Lowest-Calorie Meals at Subway
By the MacroTray editorial team · Updated · Data: Subway U.S. Nutrition Information (October 2026)
These are the lightest complete meals at Subway, ranked from official nutrition data. Snacks, sides and drinks are left out so the comparison is fair. Every row links to its full label.
Key takeaways
- Lightest meal: 6" Veggie Delite (Fresh Fit) at 220 calories.
- Heaviest meal: Meatball Pepperoni Wrap at 1050 calories.
- Sides, sauces and drinks can add as much as the meal. Add them in the calculator to see the full total.
Lightest meals
| # | Order | Cal | Protein | Net carbs | Sodium |
|---|---|---|---|---|---|
| 1 | 6" Veggie Delite (Fresh Fit) | 220 | 10g | 36g | 360mg |
| 2 | 6" Oven Roasted Turkey (Fresh Fit) | 270 | 20g | 36g | 810mg |
| 3 | Veggie, avocadocustom build | 275 | 10g | 37g | 485mg |
| 4 | 6" Black Forest Ham (Fresh Fit) | 280 | 19g | 38g | 850mg |
| 5 | 6" Grilled Chicken (Fresh Fit) | 300 | 26g | 36g | 570mg |
| 6 | 6" Roast Beef (Fresh Fit) | 300 | 25g | 38g | 780mg |
| 7 | Sweet Onion Chicken Teriyaki® Salad | 300 | 23g | 29g | 1,090mg |
| 8 | Veggie Patty Salad | 300 | 13g | 16g | 810mg |
| 9 | 6" Veggie Delite® | 310 | 16g | 36g | 580mg |
| 10 | 6" Rotisserie-Style Chicken (Fresh Fit) | 310 | 24g | 36g | 750mg |
Highest-calorie meals to watch
| # | Order | Cal | Fat | Sodium |
|---|---|---|---|---|
| 1 | Meatball Pepperoni Wrap | 1050 | 64g | 2,820mg |
| 2 | Big Hot Pastrami Wrap | 1030 | 72g | 3,040mg |
| 3 | Spicy Italian Wrap | 1010 | 70g | 2,780mg |
| 4 | Meatball Pepperoni with MVP Parmesan Vinaigrette® Protein Bowl | 1010 | 77g | 2,830mg |
| 5 | 5 Meat Italian Wrap | 1000 | 56g | 3,350mg |
How to cut calories
- Pick a meal with protein so you stay full; very low-calorie meals with little protein often lead to snacking later.
- Choose water, unsweetened tea or diet drinks.
- Count dressings and dipping sauces; they are easy to forget.
Frequently asked questions
What is the lowest-calorie meal at Subway?
Among full meals in our data, 6" Veggie Delite (Fresh Fit) is the lightest at 220 calories.
What is the highest-calorie item at Subway?
Meatball Pepperoni Wrap is the highest-calorie meal in our data at 1050 calories.
More Subway guides
- High-Protein Subway Orders, Ranked
- Subway Keto and Low-Carb Guide
- Subway Low-Sodium Guide
- Full Subway menu nutrition