Subway vs McDonald'sCalories & kilojoules compared
The classic Aussie face-off. Here's how Subway and McDonald's stack up on calories and kilojoules — averages, the lightest picks, the worst offenders and the highest-protein items. On average per listed item, Subway comes out lighter, but what you order matters far more than the logo.
| Subway | McDonald's | |
|---|---|---|
| Items listed | 59 | 76 |
| Avg kJ / item* | 1,241 | 1,557 |
| Lightest meal pick | Mini Leg Ham Sub (163 Cal) | Hash Brown (141 Cal) |
| Heaviest single item | Italian Meatball (6") (562 Cal) | Chicken McNuggets 24 pack (1,033 Cal) |
| Most protein | Chicken Caesar (6") (36.3g) | Chicken McNuggets 24 pack (62.4g) |
*Rough average across each chain's listed items — affected by menu mix, not a strict healthiness score. 🗓️ Data last updated 29 June 2026.
Signature items, side by side
Frequently asked
Is Subway or McDonald's healthier?
Neither is "healthier" outright — it depends what you order. By average energy per listed item Subway comes out lower, but both have light and very heavy options. Grilled chicken, salads and single burgers are the calorie-savvy picks at either.
What's the lowest-calorie option at Subway and McDonald's?
At Subway, Mini Leg Ham Sub (~163 Cal); at McDonald's, Hash Brown (~141 Cal). See each chain's page for the full list.
Which has more protein, Subway or McDonald's?
Subway's highest-protein single item is Chicken Caesar (6") (36.3g); McDonald's's is Chicken McNuggets 24 pack (62.4g).