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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. 540 calories is 27% of a 2,000 calorie day; pair it with a light breakfast and dinner, and skip the soda and fries.
#139 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
 Roast Beef, Protein BowlSandwiches · Protein Bowl | 610 | 48 g | 14 g | 42 g | 1,540 mg |
|---|---|---|---|---|---|
 Grilled Chicken, Protein BowlSandwiches · Protein Bowl | 620 | 48 g | 12 g | 44 g | 960 mg |
Chipotle Philly, Protein BowlSandwiches · Protein Bowl | 600 | 46 g | 16 g | 41 g | 2,180 mg |
Questions
How many calories are in the Subway B.M.T.®, Salad?
The Subway B.M.T.®, Salad has 540 calories (Salad), on the 2026 menu.
How much protein is in the B.M.T.®, Salad?
22 g of protein, or 4.1 g for every 100 calories. That ranks #139 of 151 Subway meals by protein per calorie.
How many carbs and how much fat are in the B.M.T.®, Salad?
13 g of carbs (4 g fiber, 6 g sugar) and 46 g of fat.
How much sodium is in the B.M.T.®, Salad?
1,250 mg, 54% of the 2,300 mg daily limit in the Dietary Guidelines for Americans.
Is the Subway B.M.T.®, Salad good for weight loss?
It can fit. 540 calories is 27% 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.