Lowest-Calorie Quiznos Meals (2026): Every Item Ranked

The lowest-calorie item at Quiznos (above a few calories) is Cheese, for Gyro on Flatbread, at 15 calories. The table below ranks the 30 lowest-calorie items on the US menu, with protein so you can find filling, lighter options. The list includes sides and drinks as well as mains.

Lowest-calorie items at Quiznos (US menu)

Ranked from fewest calories upward, with protein, carbs, and fat for each item:

#	Item	Category	Calories	Protein (g)	Carbs (g)	Fat (g)
1	Cheese, for Gyro on Flatbread	Toppings & Ingredients	15	0	0	1
2	Dressing, for Italian Meatball on Flatbread	Toppings & Ingredients	20	1	3	0.5
3	2 Crackers	Toppings & Ingredients	25	0	4	0.5
4	Dressing, for Spicy Monterey on Flatbread	Toppings & Ingredients	40	0	4	2.5
5	Dressing, for Black Angus Steak on Flatbread	Toppings & Ingredients	40	0	9	0
6	Raspberry Lemonade, 21 oz	Beverages	45	0	11	0
7	Dressing, for Ultimate Turkey Club on Flatbread	Toppings & Ingredients	50	0	2	5
8	Cheese, for Egg & Cheddar on Grilled Flatbread	Toppings & Ingredients	60	4	0	5
9	Raspberry Lemonade, 32 oz	Beverages	70	0	17	0
10	Dressing, for Turkey, Ranch & Swiss on Flatbread	Toppings & Ingredients	70	0	1	8
11	Dressing, for Turkey Bacon Guacamole on Flatbread	Toppings & Ingredients	70	0	1	8
12	Dressing, for The Traditional on Flatbread	Toppings & Ingredients	70	0	1	8
13	Dressing, for Mesquite on Flatbread	Toppings & Ingredients	70	0	1	8
14	Chicken Soup, Small	Soup	70	4	8	2
15	Base, for Honey Mustard on Flatbread	Toppings & Ingredients	80	21	27	7
16	Dressing, for Baja on Flatbread	Toppings & Ingredients	80	0	4	7
17	Dressing, for French Dip on Flatbread	Toppings & Ingredients	80	0	4	7
18	Dressing, for Veggie Guacamole on Flatbread	Toppings & Ingredients	90	0	2	9
19	Dressing, for Classic Italian on Flatbread	Toppings & Ingredients	90	0	2	9
20	Base, for Lobster & Seafood Salad, Half	Toppings & Ingredients	90	7	11	4
21	Chicken Noodle Soup w/ 2 Crackers, Small	Soup	95	4	12	2.5
22	Dressing, for Honey Bacon Club on Flatbread	Toppings & Ingredients	100	0	8	8
23	Dressing, for Gyro Salad Wrap	Toppings & Ingredients	100	1	1	10
24	Dressing, for Gyro Salad, Half	Toppings & Ingredients	100	2	4	7
25	Tomato Bisque Soup, Small	Soup	105	3	12	7.5
26	Dressing, for Honey Mustard on Flatbread	Toppings & Ingredients	110	0	4	10
27	Dressing, for Carbonara on Flatbread	Toppings & Ingredients	120	1	3	12
28	Broccoli Cheese Soup, Small	Soup	120	4	10	8
29	Chicken Soup, Regular	Soup	120	7	14	4
30	Dressing, for Chipotle Steak & Cheddar on Flatbread	Toppings & Ingredients	130	0	1	14

Track restaurant meals with Nutrola

Restaurant portions are easy to underestimate, and the calories add up fast. Nutrola is an AI calorie tracker built on a 1.8M+ RD-verified food and restaurant database, so you can check a menu item before you order. Log a meal by photo or by voice and you will see how it fits into your day.

Source and method

These figures come from Nutrola's 1.8M+ RD-verified food and restaurant database and reflect the US menu of Quiznos, so portion sizes and recipes can differ in other countries. Values are per item as served and are indicative, since menus and recipes change over time.

Frequently asked questions

What is the lowest-calorie item at Quiznos?

Cheese, for Gyro on Flatbread is among the lowest at 15 calories on the US menu.

What can I eat at Quiznos on a diet?

Pick from the lowest-calorie items above, favour grilled proteins and salads, and watch dressings, sauces, and sugary drinks, which add calories quickly.

Does Quiznos have low-calorie options?

Yes. The ranking above lists 30 items under the chain's lighter end, including sides and drinks alongside mains.

Summary

For a lighter choice at Quiznos, start with Cheese, for Gyro on Flatbread at 15 calories. Log it in Nutrola to keep the rest of your day on track.