Subway · ranked · Australia
Under 500 calories at Subwayranked by protein
Everything on the menu at 500 kcal or less, ranked by protein - so the list starts with the ones that are actually worth the calories rather than the ones that are simply small. Top of the list: Steak & Egg Brekkie Sub, 29.6 g of protein for 460 kcal.
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| Rank · item | Protein g | kcal | Per 100 kcal | Fat g | Carbs g |
|---|---|---|---|---|---|
| 1 Steak & Egg Brekkie Sub Breakfast | 29.6 | 460 | 6.4 | 14.8 | 48.8 |
| 2 Chicken & Bacon Ranch Subs | 28.9 | 466 | 6.2 | 21.0 | 39.1 |
| 3 Peri Peri-Style Chicken Subs | 27.9 | 378 | 7.4 | 10.4 | 41.6 |
| 4 Chicken & Bacon Ranch Wrap Wraps | 27.8 | 499 | 5.6 | 24.7 | 40.4 |
| 5 Flamin' Hot Nachos with Rotisserie-Style Chicken Sides & Snacks | 27.2 | 486 | 5.6 | 27.4 | 33.4 |
| 6 Nachos with Rotisserie-Style Chicken Sides & Snacks | 27.2 | 487 | 5.6 | 27.3 | 33.9 |
| 7 Rotisserie-Style Chicken Subs | 27.0 | 439 | 6.2 | 18.3 | 40.4 |
| 8 Peri Peri-Style Chicken Wrap Wraps | 26.8 | 411 | 6.5 | 14.0 | 42.8 |
| 9 Chicken Strips Subs | 25.7 | 382 | 6.7 | 13.3 | 38.5 |
| 10 Sweet Onion Chicken Teriyaki Subs | 25.3 | 396 | 6.4 | 8.0 | 54.5 |
| 11 Flamin' Hot Nachos with Chicken Strips Sides & Snacks | 25.1 | 466 | 5.4 | 26.7 | 32.9 |
| 12 Nachos with Chicken Strips Sides & Snacks | 25.0 | 468 | 5.3 | 26.5 | 33.3 |
| 13 Chicken Schnitzel Subs | 25.0 | 480 | 5.2 | 20.0 | 48.1 |
| 14 Chicken Strips Wrap Wraps | 24.6 | 415 | 5.9 | 17.0 | 39.8 |
| 15 Korean-Style BBQ Steak Subs | 24.3 | 394 | 6.2 | 10.6 | 47.2 |
| 16 Sweet Onion Chicken Teriyaki Wrap Wraps | 24.2 | 429 | 5.6 | 11.6 | 55.8 |
| 17 Flamin' Hot Nachos with Diced Steak Sides & Snacks | 23.8 | 499 | 4.8 | 29.4 | 34.5 |
| 18 Nachos with Diced Steak Sides & Snacks | 23.7 | 500 | 4.7 | 29.2 | 35.0 |
| 19 Chipotle Steak Melt Subs | 23.2 | 446 | 5.2 | 20.2 | 40.3 |
| 20 Korean-Style BBQ Steak Wrap Wraps | 23.1 | 426 | 5.4 | 14.2 | 48.5 |
| 21 Chicken & Bacon Ranch Salad Salads | 22.6 | 291 | 7.8 | 19.4 | 6.3 |
| 22 Italian B.M.T. Subs | 22.6 | 467 | 4.8 | 23.4 | 40.4 |
| 23 Chipotle Steak Melt Wrap Wraps | 22.1 | 479 | 4.6 | 23.8 | 41.6 |
| 24 Classic Ham & Egg Sub Breakfast | 22.0 | 391 | 5.6 | 16.0 | 38.4 |
| 25 Tuna Mayo Subs | 21.7 | 377 | 5.8 | 14.5 | 38.4 |
Where an item comes in several sizes, the smallest or default option is used here - the item page lists every size, and one product's size ladder appears once rather than three times, so the list is 25 different things. "Per 100 kcal" is the protein-density score behind the app's S to F stamps: higher means more protein for the calories.
Other lists at Subway
Highest protein at SubwayLowest calorie at SubwayUnder 300 calories
The same list at the other chains
McDonald'sKFCHungry Jack'sGuzman y GomezZambreroRed RoosterGrill'dOportoNando'sCarl's Jr.Domino'sSushi HubBoost JuiceDonut KingChatimeAll 16 chains at once