Thinking about a Subway salad instead of a sub? Subway serves most of its sandwich fillings as salads, on lettuce and vegetables instead of bread. We looked at all 25 salads in Subway’s official nutrition guide to see which ones are truly light, which have the most protein, and how much you really save compared with a 6-inch sub.
The short answer: a salad cuts carbs a lot, about 30 grams. Calories drop much less than most people expect, because the meat, cheese and sauce stay the same.
Every Subway salad, ranked by calories
Here they all are, from the fewest calories to the most, with real prices from one store.
| Salad | Calories | Protein | Carbs | Sodium | Price* |
|---|---|---|---|---|---|
| Veggie Delite | 140 | 9 g | 10 g | 290 mg | — |
| Sweet Onion Chicken Teriyaki | 300 | 23 g | 33 g | 1,090 mg | $9.39 |
| Veggie Patty | 300 | 13 g | 28 g | 810 mg | — |
| Pizza Sub | 320 | 17 g | 14 g | 990 mg | — |
| Honey Mustard Chicken | 370 | 25 g | 18 g | 1,050 mg | — |
| Chipotle Philly | 400 | 25 g | 14 g | 1,250 mg | — |
| Oven-Roasted Turkey | 400 | 20 g | 11 g | 870 mg | — |
| Tuna | 400 | 21 g | 10 g | 600 mg | $8.89 |
| Turkey & Ham | 400 | 20 g | 12 g | 890 mg | — |
| Black Forest Ham | 410 | 20 g | 13 g | 910 mg | $8.59 |
| B.L.T. | 420 | 13 g | 11 g | 540 mg | — |
| Roast Beef | 430 | 25 g | 13 g | 840 mg | $9.99 |
| Subway Club | 440 | 25 g | 14 g | 1,300 mg | $10.39 |
| Steak Philly | 450 | 24 g | 13 g | 1,070 mg | $9.99 |
| Grilled Chicken | 450 | 26 g | 12 g | 580 mg | — |
| Cold Cut Combo | 460 | 19 g | 11 g | 1,040 mg | $5.99 |
| All American Club | 470 | 23 g | 13 g | 1,270 mg | — |
| Big Hot Pastrami | 470 | 23 g | 14 g | 1,840 mg | — |
| Chicken & Bacon Ranch | 490 | 30 g | 14 g | 1,010 mg | $10.19 |
| Steak & Bacon | 510 | 32 g | 15 g | 1,070 mg | — |
| Meatball Marinara | 520 | 22 g | 25 g | 1,310 mg | $8.69 |
| B.M.T. | 530 | 21 g | 13 g | 1,220 mg | — |
| Spicy Italian | 600 | 21 g | 13 g | 1,410 mg | — |
| 5 Meat Italian | 600 | 34 g | 14 g | 1,660 mg | $11.39 |
| Meatball Pepperoni | 600 | 25 g | 25 g | 1,600 mg | — |
- Lightest: the Veggie Delite Salad, at 140 calories, but with only 9 grams of protein.
- Lightest with meat: Sweet Onion Chicken Teriyaki (300 calories, 23 grams of protein). Its sauce adds sugar, so it has 33 grams of carbs, the most of any meat salad.
- Heaviest: Spicy Italian, 5 Meat Italian and Meatball Pepperoni, at 600 calories each.
Where these numbers come from
All nutrition numbers come from Subway’s official US nutrition guide, also on our Subway nutrition page. We left out the Buffalo Chicken Salad because the guide lists it with more calories than the matching 6-inch sub, which looks like an error in the source. If you add or change dressing, the numbers change.
*Prices come from Subway’s online menu for one store in Buena Vista, Colorado, checked in November 2026. A dash means that store didn’t list the salad. Prices vary by location. Read more in our editorial policy.
Subway salad vs 6-inch sub: what you save
Here is the same filling as a 6-inch sub and as a salad:
| Filling | 6-inch sub | Salad |
|---|---|---|
| Grilled Chicken | 510 cal · 43 g carbs · 830 mg | 450 cal · 12 g carbs · 580 mg |
| Oven-Roasted Turkey | 470 cal · 42 g carbs · 1,120 mg | 400 cal · 11 g carbs · 870 mg |
| Roast Beef | 490 cal · 44 g carbs · 1,100 mg | 430 cal · 13 g carbs · 840 mg |
| Tuna | 560 cal · 42 g carbs · 920 mg | 400 cal · 10 g carbs · 600 mg |
| Steak Philly | 510 cal · 43 g carbs · 1,320 mg | 450 cal · 13 g carbs · 1,070 mg |
| Chicken & Bacon Ranch | 580 cal · 44 g carbs · 1,230 mg | 490 cal · 14 g carbs · 1,010 mg |
| Spicy Italian | 660 cal · 44 g carbs · 1,660 mg | 600 cal · 13 g carbs · 1,410 mg |
The big difference is carbs. A Grilled Chicken 6-inch sub has 43 grams of carbs, and the salad only 12. Calories drop by just 60, from 510 to 450. Tuna saves the most: 160 calories (560 to 400).
A salad also has less sodium in every pair we checked. The Grilled Chicken Salad has 580 mg, against 830 mg for the 6-inch sub. That makes it one of the lowest-sodium meals at Subway.
Salads with the most protein per calorie
If you want a salad that keeps you full, look at protein per calorie. These salads all have at least 20 grams of protein.
| Salad | Protein | Calories | Protein per 100 cal |
|---|---|---|---|
| Sweet Onion Chicken Teriyaki | 23 g | 300 | 7.7 g |
| Honey Mustard Chicken | 25 g | 370 | 6.8 g |
| Steak & Bacon | 32 g | 510 | 6.3 g |
| Chipotle Philly | 25 g | 400 | 6.2 g |
| Chicken & Bacon Ranch | 30 g | 490 | 6.1 g |
| Roast Beef | 25 g | 430 | 5.8 g |
| Grilled Chicken | 26 g | 450 | 5.8 g |
| Subway Club | 25 g | 440 | 5.7 g |
The Sweet Onion Chicken Teriyaki Salad leads with 7.7 grams of protein per 100 calories. For the most protein overall, the Steak & Bacon Salad has 32 grams for 510 calories. For even more protein in a bowl, see our Subway Protein Bowl guide: bowls have double meat and much more protein.
Best salads at Subway for low carb
Most of them have 10 to 15 grams of carbs. The lowest are the Tuna Salad and Veggie Delite Salad (10 grams each) and the Oven-Roasted Turkey Salad (11 grams). Salads with sweet sauces or meatballs have more: Sweet Onion Chicken Teriyaki has 33 grams, and the two meatball salads 25 grams each. See more ideas in our low carb fast food guide.
How much does a Subway salad cost?
At the store we checked, salads cost $5.99 (Cold Cut Combo) to $11.39 (5 Meat Italian). A Grilled Chicken salad wasn’t priced there. Compare more prices on our Subway menu prices page and check the deals page for app offers.
How to order a lighter salad at Subway
- Choose lean protein: grilled chicken, turkey, roast beef or tuna.
- Pick your dressing carefully, or ask for less. Creamy dressings add calories fast.
- Load up on vegetables. They add volume with very few calories.
- Watch the cheese and bacon, which add saturated fat and sodium.
- Compare items with our calorie finder.
Does Subway publish allergen information?
Yes. Subway’s official guide lists allergens. Salads don’t have bread, but fillings, cheese and dressings can contain milk, egg, soy, fish (tuna) or wheat. Food is prepared on shared surfaces, so cross-contact is possible. Tell the staff about any allergy.
Subway salad: frequently asked questions
How many calories are in a Subway salad?
Between 140 and 600 calories. Most salads with meat have 370 to 530 calories.
What is the healthiest salad at Subway?
The Grilled Chicken Salad: 450 calories, 26 grams of protein, 12 grams of carbs and 580 mg of sodium. For fewer calories, the Sweet Onion Chicken Teriyaki Salad has 300.
Is a salad healthier than a sub at Subway?
It has far fewer carbs and less sodium, but only 60 to 160 fewer calories than a 6-inch sub with the same filling.
Which salad has the most protein at Subway?
The 5 Meat Italian Salad has 34 grams and the Steak & Bacon Salad 32 grams.
The bottom line
A Subway salad is a great low-carb, lower-sodium choice. Pick grilled chicken or tuna, watch the dressing, and you have a filling meal under 450 calories. See every Subway item on our Subway menu page.
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