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Macro Friendly Subway Orders: Every Sub Under 500 Calories Ranked

Danielle Lima Posted: Updated:
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There are going to be days when tracking macros means pulling into a fast food drive-thru — and ain’t nothing wrong with that. The good news? Subway is one of the most macro-friendly fast food options out there, and with a little know-how, you can walk out with a high-protein meal that actually fits your goals. This guide breaks down the best Subway orders by protein, calories, and fat so you can stop guessing and just eat.

What is “macro friendly?”

  • High protein and moderate carbs and fat
  • Lean protein sources at every meal
  • Options you can customize to hit your numbers

How to Order Smart at Subway

Before we get into the picks, here are a few tricks to maximize your meal:

Load up on volume without the calories. Add green peppers, double lettuce, black olives, red onions, and banana peppers to bulk up your sandwich without touching your calorie budget. Salt, pepper, and red wine vinegar add flavor for basically zero calories.

Double the protein. Ask for double meat — it’s the single best upgrade you can make when tracking macros.

Skip the bread for fewer carbs. Any sandwich can be made into a “No Bready Bowl” or salad. A grilled chicken salad with double chicken, jalapeños, and honey mustard comes in at around 270 calories with 35g of protein.

Be strategic with sauces. Sauce adds up fast — here’s the full breakdown from lowest to highest calories:

SauceCaloriesFatCarbs
Red Wine Vinegar00g0g
Frank’s Red Hot Sauce50g0g
Yellow Mustard100g0g
Sweet Onion Teriyaki300g7g
BBQ Sauce300g7g
Creamy Sriracha404g0g
Oil455g0g
Oil & Vinegar455g2g
Honey Mustard605g3g
MVP Parmesan Vinaigrette606g1g
Baja Chipotle707g1g
Giardiniera809g1g
Peppercorn Ranch808g1g
Roasted Garlic Aioli808g1g
Mayonnaise10011g0g
Text recommending to load up on the veggies and add low calorie sauce.

Best Subway Orders by Goal

Highest Protein Under 500 Calories

SandwichCaloriesProteinFatCarbs
Grilled Chicken Wrap47042g11g54g
Oven Roasted Turkey Wrap43032g10g54g
#33 Teriyaki Blitz45030g14g53g
6″ Black Forest Ham28030g4g42g

Lowest Fat Options

SandwichCaloriesProteinFatCarbs
6″ Oven Roasted Turkey27022g4g40g
6″ Black Forest Ham28030g4g42g
6″ Grilled Chicken29027g4g40g
6″ Sweet Onion Chicken Teriyaki35026g4g55g

Lowest Calorie Options

SandwichCaloriesProteinFatCarbs
6″ Oven Roasted Turkey27022g4g40g
6″ Black Forest Ham28030g4g42g
6″ Grilled Chicken29027g4g40g
6″ Rotisserie-Style Chicken31025g6g40g

What I Would Order

Graphic suggesting a six-inch black forest ham sub personalized with double ham, pickles, jalapenos, honey mustard, salt, and pepper for 410 calories.

A 6″ Black Forest Ham, double the ham, jalapeños, pickles, honey mustard, salt and pepper. Simple, filling, and actually delicious.

CaloriesProteinFatCarbs
Base sandwich28030g4g42g
With customizations41040g10g46g

It’s filling, packed with protein, and the jalapeños and honey mustard make it actually taste good. 10/10 would recommend.

Skip the Chips — Get a Side Salad

Graphic suggesting a side salad rather than a cookie or chips.

Instead of a cookie or chips, add a side salad and top it with salt and pepper, oil and vinegar, or honey mustard. It adds volume and nutrients without blowing your calorie budget.

Full Menu: Every Option Under 500 Calories

Nutrition facts are from Subway.com and don’t include sauce or cheese unless noted.

SandwichCaloriesProteinFatCarbsFiber
6″ Oven Roasted Turkey27022g4g40g5g
6″ Black Forest Ham28030g4g42g5g
6″ Grilled Chicken29027g4g40g5g
6″ Rotisserie-Style Chicken31025g6g40g5g
6″ Roast Beef31025g5g42g5g
6″ Cold Cut Combo32017g10g41g3g
6″ Sweet Onion Chicken Teriyaki35026g4g55g5g
6″ Steak (with American Cheese)36026g10g40g2g
6″ BLT37018g15g40g2g
6″ Buffalo Chicken38025g12g42g3g
6″ Italian BMT40019g16g43g3g
6″ Meatball Marinara44020g18g50g4g
6″ Tuna47020g25g40g2g
6″ Spicy Italian47019g24g42g3g
Oven Roasted Turkey Wrap43032g10g54g3g
Black Forest Ham Wrap44028g11g58g3g
Grilled Chicken Wrap47042g11g54g3g
#16 All-Pro Sweet Onion Teriyaki43030g11g55g4g
#33 Teriyaki Blitz45030g14g53g4g
#17 Garlic Roast Beef48030g21g43g2g
#2 The Outlaw49030g22g40g2g
#15 Titan Turkey49030g23g40g2g
#1 The Philly50028g25g41g2g

These are my top picks for macro-friendly Subway orders — whether you’re in a weight loss phase, hitting a protein goal, or just trying to make a smart call at a fast food restaurant. The menu is more flexible than most people think, and a few small swaps can make a big difference.

What’s your go-to macro-friendly Subway order? Drop it in the comments — I’m always looking for new combos to try!

3 Comments

  1. Thank you for breaking this down! I suddenly had to go on a low fat diet and I live out of hotels 4 days a week. This was a godsend because it doesn’t just have generic “healthy options,” but actually tells me which are low in fat.

  2. Thank you, I really appreciate the amount of work you put into explaining the variety of things you can get at Subway and how to make it delicious and fit your macros!

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