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

The lowest-calorie item at Subway (above a few calories) is Buffalo Sauce, at 5 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 Subway (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	Buffalo Sauce	Toppings & Ingredients	5	0	1	0
2	Carrots	Toppings & Ingredients	5	0	1	0
3	Housemade Dill Pickles	Toppings & Ingredients	5	0	1	0
4	Mushrooms	Toppings & Ingredients	5	0	1	0
5	Parmesan Cheese	Toppings & Ingredients	5	1	0	0.5
6	Tomatoes	Toppings & Ingredients	5	0	2	0
7	Mustard, Yellow or Deli Brown	Toppings & Ingredients	5	0	1	0
8	Sauerkraut	Toppings & Ingredients	10	0	2	0
9	Pico De Gallo	Toppings & Ingredients	15	0	3	0
10	Sweet Peppers	Toppings & Ingredients	15	0	3	0
11	Ketchup	Toppings & Ingredients	20	0	6	0
12	Sweet Chili Sauce	Toppings & Ingredients	30	0	9	0
13	Honey Mustard Sauce, Fat Free	Toppings & Ingredients	30	0	7	0
14	Apple Slices, 1 Package	Appetizers & Sides	35	0	9	0
15	Barbecue Sauce	Toppings & Ingredients	35	0	9	0
16	Subway Vinaigrette, for 6 in Sandwiches	Toppings & Ingredients	40	0	1	4
17	American Cheese	Toppings & Ingredients	40	2	1	3.5
18	Mozzarella, Shredded	Toppings & Ingredients	40	3	0	3
19	Sweet Onion Sauce, Fat Free	Toppings & Ingredients	40	0	9	0
20	Creamy Sriracha	Toppings & Ingredients	40	0	2	3.5
21	Oil	Toppings & Ingredients	45	0	0	5
22	Light Mayonnaise	Toppings & Ingredients	50	0	1	5
23	Smoky Hickory Sauce	Toppings & Ingredients	50	0	7	3
24	Monterey Cheddar, Shredded	Toppings & Ingredients	50	3	0	4.5
25	Pepperjack	Toppings & Ingredients	50	3	0	4
26	Provolone	Toppings & Ingredients	50	4	0	4
27	Swiss	Toppings & Ingredients	50	4	0	4.5
28	Turkey Breast	Toppings & Ingredients	50	9	2	1
29	Avocado	Toppings & Ingredients	60	1	3	5
30	Cheddar	Toppings & Ingredients	60	4	0	4.5

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 Subway, 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 Subway?

Buffalo Sauce is among the lowest at 5 calories on the US menu.

What can I eat at Subway 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 Subway 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 Subway, start with Buffalo Sauce at 5 calories. Log it in Nutrola to keep the rest of your day on track.