What is the lowest calorie chicken at Subway?

November 24, 2025 •

2 min read

Subway's chicken options vary significantly in their caloric content, according to recent nutritional data. Identifying the lowest calorie choice is crucial for health-conscious consumers. This guide will help you determine the lowest calorie chicken at Subway and how to create a healthy meal.

Quick Summary

This article explores the lowest-calorie chicken choices available at Subway, offering a detailed look at their nutritional content. It compares popular chicken fillings and provides advice on building a healthy sandwich. Discover tips to reduce calorie and fat intake.

Key Points

Grilled Chicken is the Lowest Calorie Option: It contains the fewest calories of all Subway's chicken fillings.
Choose Low-Calorie Sauces: Select sauces like mustard or Sweet Onion Teriyaki to keep calories low.
Select the Right Bread: Opt for 9-grain wheat, Flatbread, or a Protein Bowl to reduce calories.
Maximize Vegetable Intake: Load up on non-starchy vegetables for volume and fiber.
Avoid High-Calorie Additions: Skipping cheese and bacon helps to cut unnecessary calories.

Understanding Subway's Chicken Menu: A Low-Calorie Guide

Fast food can present challenges for those aiming to maintain a low-calorie diet. Subway offers various chicken options. However, their nutritional profiles are not the same. Understanding these differences is the first step toward a healthier choice.

The Lowest Calorie Chicken Option: Grilled Chicken

The Grilled Chicken is the lowest calorie chicken at Subway. A 6-inch sub on 9-grain wheat bread with standard vegetables (lettuce, tomatoes, onions, green peppers, cucumbers), and no cheese or high-fat sauces contains approximately 290 calories. The Grilled Chicken has a lean profile. Its low processing makes it a good source of protein with minimal added calories.

Comparing Chicken Fillings: Calories and Nutrition

To better understand the Grilled Chicken's low-calorie status, it's helpful to compare it to other chicken fillings. Nutritional information can vary, so always consult Subway's official nutritional guide for the most accurate data. Here's a comparison for a 6-inch sub:


Subway Chicken Fillings Comparison Table (6-inch sub, 9-grain wheat, veggies only)	Chicken Filling	Calories (approx.)	Fat (g) (approx.)	Protein (g) (approx.)	Notes
Grilled Chicken	290	4	27	Lean and low-fat option.
Rotisserie-Style Chicken	310	6	25	Slightly higher in fat and calories.
Sweet Onion Chicken Teriyaki	350	4	26	High in sugar and carbs from the sauce.
Chicken Strips (UK Menu)	324	N/A	N/A	Varies by region; often has more processing.

Crafting the Ultimate Low-Calorie Chicken Meal at Subway

Selecting the chicken is only the beginning. The key to a low-calorie Subway meal is customizing your order. Here’s how to build a satisfying meal:

Choose the Right Bread: The lowest-calorie breads include 6-inch 9-grain wheat or Flatbread. Protein Bowls or salads are good alternatives, eliminating bread.
Load Up on Vegetables: Vegetables like lettuce, spinach, cucumbers, green peppers, onions, and tomatoes are low in calories and high in fiber.
Use Low-Calorie Sauces: Avoid creamy, high-fat sauces. Choose Sweet Onion Teriyaki, Yellow Mustard, or an oil and vinegar blend.
Skip Extras: Cheese and bacon can increase calorie and sodium intake. For a leaner choice, forgo the cheese, or select a low-fat variety.

Other Low-Calorie Tips

Consider other menu items for variety. A chicken salad is an excellent low-carb, high-protein alternative. The Chicken Noodle Soup is also a surprisingly low-calorie choice, but its high sodium content should be noted. For more detailed nutrition information, visit Subway's official website.

Conclusion: Making Smart Choices at Subway

For those seeking the lowest calorie chicken at Subway, the Grilled Chicken is the top choice. When combined with the right bread or ordered as a salad, loaded with vegetables and low-calorie sauces, it can be a cornerstone of a healthy meal. Customization is key to a healthy Subway meal. Informed decisions about bread, fillings, and condiments will allow you to enjoy a delicious meal while meeting dietary goals.

Frequently Asked Questions

The Grilled Chicken at Subway has the fewest calories. It is a lean protein source and contributes to a lighter meal when combined with other low-calorie ingredients.

For a low-calorie sandwich, choose Yellow Mustard, Sweet Onion Teriyaki sauce, or an oil and vinegar blend. These provide flavor without the high calories of creamy dressings.

Yes, Rotisserie-Style Chicken typically has more calories than Grilled Chicken on a 6-inch sub. The difference is not significant, but Grilled Chicken is the leaner choice.

A chicken protein bowl can be lower in calories than a sandwich, as it eliminates bread. You can control the calorie count by customizing the bowl with your choice of chicken and vegetables.

While skipping cheese is best for the lowest calories, you can include it in moderation. Provolone may be a lower-sodium choice.

Wraps at Subway often contain more calories than a 6-inch sub due to the larger portion of meat used. For fewer calories, choose a 6-inch sub or salad.

Customization is the most important factor. The choices of bread, sauces, and toppings can greatly impact the total calorie count.