Low Calorie Subway Orders Under 400 And 600 Calories

Low calorie Subway orders usually stay between 300 and 600 calories by using a 6 inch sub or salad, lean meat, and light sauces while skipping cheese or high fat add ons. This makes Subway one of the more diet-friendly fast food options when you know what to order.

Rules For Building Low Calorie Subway Orders

Follow these five rules to keep your Subway meal light:

1. Always Choose 6 Inch Over Footlong

A footlong is exactly double the calories. There's no portion size in between.

2. Pick The Right Bread

Best: Flatbread (140 cal)
Good: Multigrain (200 cal) or Italian (210 cal)
Avoid: Italian Herbs & Cheese (250 cal), Wrap (300 cal)

3. Choose Lean Proteins

Grilled chicken, turkey, ham, and rotisserie chicken are your best friends.

4. Load Up On Vegetables

All vegetables combined add roughly 15-20 calories. Get them all.

5. Skip Or Limit High-Cal Add-Ons

No cheese saves 40-60 calories
Mustard instead of mayo saves 90 calories
No bacon saves 50 calories

Subway Meals Under 400 Calories

Here are complete meals that stay under 400 calories:

1. Veggie Delite Salad (50 calories)

Veggie Delite as a salad
All vegetables included
Vinegar and pepper
Total: ~50 calories, 3g protein

The lightest option at Subway. Add grilled chicken for 110 more calories and 14g more protein.

2. Turkey Breast On Flatbread (290 calories)

6" Turkey Breast
Flatbread
All vegetables
Yellow mustard
Total: ~290 calories, 18g protein

3. Black Forest Ham On Flatbread (280 calories)

6" Black Forest Ham
Flatbread
All vegetables
Mustard
Total: ~280 calories, 17g protein

4. Grilled Chicken Salad (110 calories)

Grilled Chicken as salad
All salad vegetables
Vinegar dressing
Total: ~110 calories, 14g protein

Add a side of flatbread for 140 more calories if you need carbs.

5. Rotisserie Chicken On Flatbread (340 calories)

6" Rotisserie-Style Chicken
Flatbread
All vegetables
Mustard
Total: ~340 calories, 25g protein

Best protein-to-calorie ratio under 400 calories.

Subway Meals Under 600 Calories

These options give you more flexibility while staying moderate:

1. Turkey Breast With Cheese (400 calories)

6" Turkey Breast
Multigrain bread
Swiss cheese
All vegetables
Honey mustard
Total: ~400 calories, 23g protein

2. Rotisserie Chicken Complete (480 calories)

6" Rotisserie-Style Chicken
Multigrain bread
Canadian Cheddar
All vegetables
Chipotle Southwest
Total: ~480 calories, 30g protein

3. Sweet Onion Chicken Teriyaki (420 calories)

6" Sweet Onion Chicken Teriyaki
Italian bread
All vegetables
No extra sauce needed (it's pre-glazed)
Total: ~420 calories, 24g protein

4. Steak & Cheese Light (450 calories)

6" Steak & Cheese
Italian bread
All vegetables
Mustard (skip extra cheese sauce)
Total: ~450 calories, 24g protein

5. Double Protein Turkey (500 calories)

6" Turkey Breast with double meat
Multigrain bread
All vegetables
Honey mustard
Total: ~500 calories, 37g protein

Excellent for high protein needs without excessive calories.

How To Adapt Your Favorite High Calorie Sub

Love a sub that's too high in calories? Here's how to lighten it:

Italian BMT (Normally 410 cal)

Original: Italian bread, BMT meats, cheese, mayo Lighter Version: Flatbread, same meats, no cheese, mustard New Total: ~320 calories (saved 90 cal)

Meatball Marinara (Normally 460 cal)

Original: Italian bread, meatballs, cheese Lighter Version: Order as a salad, skip cheese New Total: ~290 calories (saved 170 cal)

Tuna (Normally 450 cal)

Original: Italian bread, tuna with mayo, cheese Lighter Version: Flatbread, tuna, no cheese, add extra veggies New Total: ~370 calories (saved 80 cal)

Chicken Rancher (Normally 560 cal)

Original: Standard build with ranch and bacon Lighter Version: Flatbread, skip bacon, light ranch or mustard New Total: ~400 calories (saved 160 cal)

Quick Calorie Reference Chart

Component	Calories	Notes
Flatbread	140	Lowest cal bread
Italian	210	Standard
Wrap	300	Highest cal
Turkey	70	Lean protein
Ham	70	Lean protein
Grilled Chicken	60	Lowest cal protein
Rotisserie Chicken	100	Best protein ratio
Tuna (with mayo)	230	High cal protein
Meatballs	240	Highest cal protein
Cheese (any)	40-60	Consider skipping
Mayo	100	Switch to mustard
Mustard	10	Best sauce
All Veggies	~20	Always say yes

How To Check Your Custom Order

Not sure about your specific combination? Use the Subway Calorie & Nutrition Calculator to build your exact sandwich. The calculator lets you:

Choose your bread, protein, cheese, and sauces
See calories update in real-time
Check sodium and other nutrients
Compare different combinations

Common Low Calorie Mistakes To Avoid

Thinking wraps are lighter - At 300 calories, wraps have more calories than most bread
Forgetting sauce calories - Mayo adds 100 cal, ranch adds 80 cal
Adding bacon "just this once" - 50 calories plus 180mg sodium
Getting the combo - Chips and cookies can add 400+ calories
Doubling cheese - Easy to accidentally add 100+ calories

Cook at Home for Even Lower Calories

While Subway offers solid low-calorie options, cooking at home gives you complete control.

Get started with:

Browse All Healthy Recipes - Filter by calories, protein, and diet type
7-Day Weight Loss Meal Plan - Complete meal prep guide

Conclusion

Keeping your Subway order under 400 or 600 calories is straightforward once you know the rules: choose 6 inch over footlong, pick flatbread or multigrain, load vegetables, and skip mayo for mustard. The best low calorie options like Turkey on Flatbread (290 cal) or Rotisserie Chicken on Flatbread (340 cal) deliver solid protein while staying light. Use our Subway Calorie & Nutrition Calculator to verify your exact order before you go.