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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. 610 calories is 30% of a 2,000 calorie day; pair it with a light breakfast and dinner, and skip the soda and fries.
#149 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 |
Roast Beef, WrapSandwiches · Wrap | 660 | 48 g | 57 g | 27 g | 1,600 mg |
Questions
How many calories are in the Subway Spicy Italian, Salad?
The Subway Spicy Italian, Salad has 610 calories (Salad), on the 2026 menu.
How much protein is in the Spicy Italian, Salad?
22 g of protein, or 3.6 g for every 100 calories. That ranks #149 of 151 Subway meals by protein per calorie.
How many carbs and how much fat are in the Spicy Italian, Salad?
13 g of carbs (4 g fiber, 5 g sugar) and 54 g of fat.
How much sodium is in the Spicy Italian, Salad?
1,450 mg, 63% of the 2,300 mg daily limit in the Dietary Guidelines for Americans.
Is the Subway Spicy Italian, Salad good for weight loss?
It can fit. 610 calories is 30% 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.