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Nutrition Facts
* Percent Daily Values are based on a 2,000 calorie diet (FDA). Values from the chain's published nutrition, 2026 menu.
Good for weight loss?
It can fit. 420 calories is 21% of a 2,000 calorie day; pair it with a light breakfast and dinner, and skip the soda and fries.
#151 of 151 Subway meals by protein per calorie.
Lighter swaps at Subway
Fewer calories, similar protein
 Sweet Onion Teriyaki Chicken®, SaladSandwiches · Salad | 300 | 23 g | 33 g | 10 g | 1,100 mg |
|---|---|---|---|---|---|
 Big Hot Pastrami, SaladSandwiches · Salad | 410 | 26 g | 15 g | 30 g | 1,930 mg |
 Chipotle Philly, SaladSandwiches · Salad | 400 | 25 g | 15 g | 28 g | 1,260 mg |
More protein for about the same calories
 Subway Club®, Protein BowlSandwiches · Protein Bowl | 410 | 44 g | 16 g | 21 g | 2,280 mg |
|---|---|---|---|---|---|
Sweet Onion Teriyaki Chicken®, Protein BowlSandwiches · Protein Bowl | 470 | 42 g | 41 g | 18 g | 1,860 mg |
 Seasoned Steak & Fresh Avocado, 6-inchFresh Fit · 6-inch | 430 | 35 g | 45 g | 14 g | 1,040 mg |
Questions
How many calories are in the Subway B.L.T., Salad?
The Subway B.L.T., Salad has 420 calories (Salad), on the 2026 menu.
How much protein is in the B.L.T., Salad?
13 g of protein, or 3.1 g for every 100 calories. That ranks #151 of 151 Subway meals by protein per calorie.
How many carbs and how much fat are in the B.L.T., Salad?
11 g of carbs (4 g fiber, 6 g sugar) and 36 g of fat.
How much sodium is in the B.L.T., Salad?
550 mg, 24% of the 2,300 mg daily limit in the Dietary Guidelines for Americans.
Is the Subway B.L.T., Salad good for weight loss?
It can fit. 420 calories is 21% of a 2,000 calorie day; pair it with a light breakfast and dinner, and skip the soda and fries.
Eat at Subway. Still lose weight.
At Subway, the Ham & Turkey Stacker, 6-inch is 290 calories and the Bacon, Egg & Cheese, Footlong is 1,100. MenuTrim builds your personal plan and shows which one fits today.
- Daily calories for your goalFrom your weight, goal weight and pace.
- A protein target and a per-meal limitSo one meal out doesn't take the whole day.
- The date you'll reach your goalAn estimate from your pace, updated as you log.
- Subway orders that fit, marked15,000+ dishes at 50 chains, all from 2026 menus.
Build your plan in the app.Nutrition from Subway's published information for the 2026 menu. Recipes change; check with the restaurant if it matters. MenuTrim is not affiliated with Subway.