Healthy Subway Options (Australia)
You can still order smart at Subway. Here are the lowest-calorie Subway picks in Australia, ranked, with energy in Calories (Cal) and kilojoules (kJ) plus protein — so you can find a light meal, see what to go easy on, and order under your budget. The lightest genuine pick is Mini Leg Ham Sub at about 163 Cal.
Lowest-calorie Subway picks, ranked
Genuine single-serve foods only (no sauces, drinks or share serves), lightest first. Tap + to build an order and track it against your daily budget.
| # | Item | Chain | kJ | Cal | Add |
|---|---|---|---|---|---|
| 1 | Mini Leg Ham Sub Subway · Mini sub, white bread, salad | Subway | 680 | 163 | |
| 2 | Mini Turkey Sub Subway · Mini sub, white bread, salad | Subway | 695 | 166 | |
| 3 | Mini Veggie Delite with Avo Sub Subway · Mini sub, white bread, salad | Subway | 763 | 182 | |
| 4 | Double Choc Chip Cookie Subway · 1 cookie (45 g) | Subway | 881 | 211 | |
| 5 | Raspberry Cheesecake Cookie Subway · 1 cookie (45 g) | Subway | 885 | 212 | |
| 6 | Choc Chip Rainbow Cookie Subway · 1 cookie (45 g) | Subway | 894 | 214 | |
| 7 | Choc Chip Cookie Subway · 1 cookie (45 g) | Subway | 932 | 223 | |
| 8 | White Chip Macadamia Cookie Subway · 1 cookie (45 g) | Subway | 933 | 223 | |
| 9 | Ham, Cheese & Tomato Toastie Subway · White bread | Subway | 1,170 | 280 | |
| 10 | Creamy Garlic Herb Bread Subway · White bread | Subway | 1,180 | 282 | |
| 11 | Chipotle Quesadilla Subway · Regular white wrap | Subway | 1,200 | 287 | |
| 12 | Smashed Avo on Toast Subway · On white bread | Subway | 1,310 | 313 |
How to order healthy at Subway
Data & sources: All figures from the OFFICIAL Subway Australia nutrition PDF (Oct 2025). Energy taken from the document's kJ column; cal = round(kJ/4.184). Subs are 6-inch as built on the menu board with each recipe's default bread/cheese/salad/sauce (serving notes give the default bread). Double for an approx Footlong. GAPS: Veggie Patty 6-inch per-serve omitted (serving weight not cleanly extractable); the full wraps & salads matrix is unreliable in the PDF and omitted; no Subway-branded AU soft-drink energy data exists; no hash browns on AU menu. 🗓️ Last updated 29 June 2026. Energy in kJ & Cal (Cal = kJ ÷ 4.184).
Frequently asked
What is the healthiest thing to order at Subway in Australia?
For the lowest calories, Mini Leg Ham Sub is the lightest genuine pick at about 163 Cal (680 kJ). In general, grilled (not fried) options, salads, single items instead of meal deals, and skipping cheese, mayo and sugary drinks keep a Subway order calorie-savvy.
What is the lowest-calorie meal at Subway?
Among single-serve foods, the lightest options at Subway are Mini Leg Ham Sub (163 Cal), Mini Turkey Sub (166 Cal), Mini Veggie Delite with Avo Sub (182 Cal). Pair a light main with water or a diet drink to keep the whole meal low.
Which Subway items have the most protein for the calories?
Chicken Strips (6") gives the most protein per kilojoule at Subway (25.8g protein for 382 Cal). High-protein picks keep you full on fewer calories.
What should I avoid at Subway if I'm watching calories?
The heaviest single items here are Italian Meatball (6") (562 Cal), Chicken Caesar (6") (557 Cal), Mexican-Style Brekkie Wrap (554 Cal). These aren't "bad" — just calorie-dense — so go easy, share them, or save them for a treat.
Are these Subway calorie figures official?
Figures come from All figures from the OFFICIAL Subway Australia nutrition PDF (Oct 2025). Energy taken from the document's kJ column; cal = round(kJ/4.184). Subs are 6-inch as built on the menu board with each recipe's default bread/cheese/salad/sauce (serving notes give the default bread). Double for an approx Footlong. GAPS: Veggie Patty 6-inch per-serve omitted (serving weight not cleanly extractable); the full wraps & salads matrix is unreliable in the PDF and omitted; no Subway-branded AU soft-drink energy data exists; no hash browns on AU menu. Always check Subway's own nutrition page before relying on a number, as recipes and serving sizes change.
More Subway & calorie guides
https://caloriecheats.com/healthy-subway-australia