What is the item with the least calories at Subway?

January 11, 2026 •

2 min read

Subway offers a wide range of customizable options, which means calorie counts can vary significantly depending on your choices. The item with the least calories at Subway is the Veggie Delite Salad, which contains only 50 calories before adding any dressing.

Quick Summary

The Veggie Delite Salad is the item with the lowest calories at Subway, at just 50 calories without dressing. Other low-calorie options include custom-built salads or specific six-inch subs on whole-grain bread with minimal additions.

Key Points

Least Calories Item: The Veggie Delite Salad, at just 50 calories before any dressing is added.
Low-Calorie Sub: A 6-inch Veggie Delite sub on 9-grain wheat bread with fresh veggies is one of the lowest-calorie sandwiches available.
Best Protein Options: For adding lean protein, opt for oven-roasted turkey breast, Black Forest ham, or rotisserie-style chicken.
Strategic Customization: Skip the cheese and creamy sauces, and load up on fresh vegetables to keep calories low.
Size Matters: Opting for a 6-inch sub over a footlong is an easy way to cut the calorie count in half.
Sauce Choices: Select low-calorie condiments like yellow mustard, vinegar, or fat-free Sweet Onion sauce instead of higher-calorie creamy options.

Understanding Calorie Count at Subway

Navigating the Subway menu for low-calorie options requires an understanding of how each component contributes to the final count. While many people focus on the bread and meat, sauces, cheese, and other additions can quickly increase a meal's total calories. The beauty of Subway is its customizable nature, allowing customers to build a meal that aligns with their dietary goals. For those looking for the absolute lowest calorie item, the answer is a simple, undressed salad. For those who prefer a sandwich, careful choices can keep the calories remarkably low.

The Lowest Calorie Item: The Veggie Delite Salad

For anyone aiming for the lowest calorie count, the Veggie Delite Salad is the clear winner. This item consists of a bed of fresh vegetables with no meat, cheese, or dressing. At just 50 calories, it is an extremely light and refreshing option. Adding toppings and dressing can quickly increase calories. Even adding cheese can dramatically increase the overall caloric value.

Other Low-Calorie Alternatives

If a salad isn't what you're craving, several other menu items and modifications can provide a low-calorie meal. The key is to be strategic with your choices. To see some low-calorie subs and customization tips, visit {Link: Facebook https://www.facebook.com/groups/lowcalorierecipessupport/posts/1900969240710063/}.

Low-Calorie Comparison Table

A table comparing some popular Subway menu items and their calories can be found on {Link: Facebook https://www.facebook.com/groups/lowcalorierecipessupport/posts/1900969240710063/}. These values are typically for standard builds without additional cheese, sauces, or extras.

Factors That Increase Calorie Count

Even with a seemingly healthy base, certain add-ons can significantly increase the calorie count. High-calorie culprits include creamy sauces, cheese, extra meats, certain breads, and footlong portions.

The Healthiest Order Strategy

To order the healthiest, lowest-calorie meal at Subway, start with a core item like the Veggie Delite Salad or a 6-inch Veggie Delite sub. Then, focus on low-calorie, fresh additions and avoid calorie-dense toppings. Choose a lean protein and load up on fresh vegetables. For dressing, opt for red wine vinegar, plain mustard, or the fat-free sweet onion sauce. By taking control of the ingredients, you can ensure your meal remains a light and healthy choice.

Conclusion

While many people perceive fast food as unhealthy, chains like Subway offer options for health-conscious diners. The item with the least calories at Subway is the Veggie Delite Salad. By starting with this base and making smart choices with your add-ons, you can enjoy a fresh, flavorful, and filling meal without compromising your dietary goals. For more details on making savvy choices, visit {Link: Facebook https://www.facebook.com/groups/lowcalorierecipessupport/posts/1900969240710063/}.

Authoritative Outbound Link: Subway's Official U.S. Nutrition Information PDF

Frequently Asked Questions

The 6-inch Veggie Delite sub, when prepared on 9-grain wheat bread with standard vegetables and no cheese or sauce, has one of the lowest calorie counts of any sandwich at approximately 230 calories.

Not necessarily. Subway wraps often have a higher calorie count than a 6-inch sub due to the larger serving size of the tortilla wrap itself. It is often a better choice for a lower calorie count to opt for a salad or a 6-inch sub on whole-grain bread.

To reduce calories, choose a 6-inch portion, opt for a salad instead of bread, pick lean protein like turkey or chicken, load up on fresh vegetables, and use low-calorie condiments like mustard, vinegar, or fat-free sauces instead of creamy dressings.

There is a significant difference. A Veggie Delite sub (with bread and veggies) is around 230 calories, while a 6-inch Veggie Patty sub is considerably higher, with some sources reporting around 390 calories or more, due to the added calories in the patty itself.

Items to be cautious of for high calories include footlong subs, creamy sauces like ranch and chipotle southwest, extra cheese, high-fat meats like pepperoni and meatballs, and sides like cookies and chips.

Yes, it is possible. For a lower-calorie breakfast, you can order a 6-inch egg white and veggie flatbread with no cheese, using lighter bread and loading up on vegetables.

Yes, Subway often provides country-specific nutritional information on its regional websites, though menu items and calorie counts may vary by location.