Planet Sub: high-protein, low-calorie picks

Here are the 112 Planet Sub items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Planet Sub publishes (see the source).

15 items are 400 calories or less. 55 have 30 g of protein or more. The most protein at 400 calories or less is Buffalo Chicken Lettuce Wrap (27 g).

Most protein, 400 calories or less

Planet Sub: most protein at 400 calories or less
Item	Cal	Protein	Carbs	Fat
Buffalo Chicken Lettuce Wrap1 lettuce wrap	244	27	8	10
Turkey Sub - Half (without mayo)half sub	357	23	59	4
Turkey Provolone Lettuce Wrap1 lettuce wrap	188	21	7	8
Ham and Cheese Sub - Half (without mayo)half sub	377	19	61	6
Hawaiian Sub - Half (without cheese)half sub	372	17	62	6
Cheesey Crab Sub - Half (without cheese and mayo)half sub	380	15	69	5
Planet Veggie Sub - Half (without cheese)half sub	396	13	68	7
Planet Combo Sub - Half (without cheese)half sub	358	10	61	7
Meatless Masterpiece Sub - Half (without cheese)half sub	369	10	61	8
BBQ Veggie Sub - Half (without cheese)half sub	375	10	76	4

Most protein, 400 to 600 calories

Planet Sub: most protein between 400 and 600 calories
Item	Cal	Protein	Carbs	Fat
Chipotle Chicken Wrap1 wrap	495	42	44	18
Southwest Chicken Sub - Halfhalf sub	536	39	62	14
Chicken BBQ Sub - Halfhalf sub	581	39	77	13
Chicken Club Sub - Half (without cheese and mayo)half sub	509	38	64	11
Buffalo Chicken Sub - Halfhalf sub	534	38	61	14
Tuna Lettuce Wrap1 lettuce wrap	457	35	11	27
Roast Beef Club Sub - Half (without mayo)half sub	537	35	59	17
Hawaiian Sub - Halfhalf sub	583	34	63	21
Tuna Sub - Half (without mayo)half sub	543	33	65	17
Southwest Chicken Sub - Half (without cheese)half sub	426	32	62	5

Most protein for the calories

Items of 800 calories or less with at least 15 g of protein, ranked by grams of protein per 100 calories.

Planet Sub: protein per 100 calories
Item	Cal	Protein	Per 100 cal
Turkey Provolone Lettuce Wrap1 lettuce wrap	188	21	11.2
Buffalo Chicken Lettuce Wrap1 lettuce wrap	244	27	11.1
Chipotle Chicken Wrap1 wrap	495	42	8.5
Tuna Lettuce Wrap1 lettuce wrap	457	35	7.7
Chicken Parmesan Sub - Halfhalf sub	632	48	7.6
Southwest Chicken Sub - Half (without cheese)half sub	426	32	7.5
Chicken Club Sub - Half (without cheese and mayo)half sub	509	38	7.5
Chicken Parmesan Sub - Half (without cheese)half sub	421	31	7.4
Buffalo Chicken Sub - Half (without cheese)half sub	424	31	7.3
Southwest Chicken Sub - Halfhalf sub	536	39	7.3

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Questions

What item under 1,000 calories has the most protein at Planet Sub?

BBQ Brisket Sub (1 sub): 52 g protein, 912 calories, going by the chain's published nutrition.

What is a high-protein, low-calorie option at Planet Sub?

At 400 calories or less, the most protein comes from Buffalo Chicken Lettuce Wrap (1 lettuce wrap): 27 g protein, 244 calories; Turkey Sub - Half (without mayo) (half sub): 23 g protein, 357 calories; Turkey Provolone Lettuce Wrap (1 lettuce wrap): 21 g protein, 188 calories.

Where do these Planet Sub numbers come from?

From the nutrition information Planet Sub publishes, last checked November 5, 2026. Menus and recipes change, so check with the chain when it matters.

More places to eat

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Every Planet Sub item

See all 112 items, sorted by protein

Protein, carbs and fat are in grams. Type to find an item, or tap a column to sort.

Every Planet Sub item, sorted by protein
Item	Cal	Protein	Carbs	Fat
BBQ Brisket Sub1 sub	912	52	72	44
Chicken Parmesan Sub - Halfhalf sub	632	48	63	20
Tuna Bacon Melt Sub - Halfhalf sub	827	47	66	42
Chicken Club Sub - Halfhalf sub	714	46	66	30
Tempeh Parmesan Sub - Halfhalf sub	771	45	77	34
BBQ Brisket Sub (without cheese)1 sub	802	45	72	35
Meatball Grinder Sub - Halfhalf sub	847	45	67	44
Chipotle Chicken Wrap1 wrap	495	42	44	18
Greek Chicken Wrap1 wrap	606	42	43	28
Mega Roast Beef Sub - Halfhalf sub	670	40	76	22
Jacked Chicken Ranch Sub - Halfhalf sub	748	40	64	37
Bacon Mushroom Melt Sub - Halfhalf sub	809	40	60	45
Southwest Chicken Sub - Halfhalf sub	536	39	62	14
Chicken BBQ Sub - Halfhalf sub	581	39	77	13
Tuna Bacon Melt Sub - Half (without cheese and mayo)half sub	623	39	65	23
Chicken Club Sub - Half (without cheese and mayo)half sub	509	38	64	11
Buffalo Chicken Sub - Halfhalf sub	534	38	61	14
Experience Sub - Halfhalf sub	685	38	61	31
Italian Sub - Halfhalf sub	720	37	65	34
BLT Sub - Half (without mayo)half sub	657	36	57	31
Planet Sub Sub - Halfhalf sub	698	36	61	31
BLT Sub - Halfhalf sub	757	36	58	42
Caesar Salad - Large (without bacon, chicken)large salad	823	36	37	62
Tuna Lettuce Wrap1 lettuce wrap	457	35	11	27
Roast Beef Club Sub - Half (without mayo)half sub	537	35	59	17
Roast Beef Club Sub - Halfhalf sub	637	35	60	28
Tempeh BBQ Sub - Halfhalf sub	718	35	91	27
Tempeh Reuben Sub - Halfhalf sub	790	35	79	39
Hawaiian Sub - Halfhalf sub	583	34	63	21
Beefeater Sub - Halfhalf sub	667	34	62	31
Tuna Sub - Half (without mayo)half sub	543	33	65	17
Jacked Chicken Ranch Sub - Half (without cheese)half sub	638	33	64	28
Tuna Sub - Halfhalf sub	643	33	66	28
Creamy Club Sub - Halfhalf sub	650	33	61	30
Cheese Steak Sub - Halfhalf sub	695	33	62	34
Super Hero Sub - Halfhalf sub	769	33	63	43
Southwest Chicken Sub - Half (without cheese)half sub	426	32	62	5
Turkey Club Sub - Half (without mayo)half sub	477	32	59	13
Beefeater Sub - Half (without cheese and mayo)half sub	497	32	59	14
Mega Roast Beef Sub - Half (without cheese)half sub	565	32	75	14
Turkey Club Sub - Halfhalf sub	577	32	60	24
Reuben Sub - Halfhalf sub	613	32	61	22
Green Turkey Sub - Halfhalf sub	618	32	70	23
Big Dipper Sub - Halfhalf sub	638	32	62	28
Chicken Parmesan Sub - Half (without cheese)half sub	421	31	63	5
Buffalo Chicken Sub - Half (without cheese)half sub	424	31	61	5
Chicken BBQ Sub - Half (without cheese)half sub	477	31	76	5
Creamy Club Sub - Half (without cheese and mayo)half sub	480	31	58	13
Pastrami Melt Sub - Halfhalf sub	604	31	62	22
Torpedo Sub - Halfhalf sub	683	31	61	30
Green Turkey Sub - Half (without cheese)half sub	548	30	68	17
Tijuana Taxi Sub - Halfhalf sub	599	30	62	26
Dagwood's Dream Sub - Halfhalf sub	616	30	63	27
Four Cheese Sub - Halfhalf sub	664	30	64	32
Cheesey Crab Sub - Halfhalf sub	684	30	70	32
Experience Sub - Half (without cheese)half sub	505	29	59	16
Planet Sub Sub - Half (without cheese and mayo)half sub	494	28	59	12
Tempeh Parmesan Sub - Half (without cheese)half sub	559	28	76	19
Tempeh BBQ Sub - Half (without cheese)half sub	618	28	91	19
Meatball Grinder Sub - Half (without cheese)half sub	635	28	66	29
Buffalo Chicken Lettuce Wrap1 lettuce wrap	244	27	8	10
Ham and Cheese Sub - Halfhalf sub	582	27	63	25
Planet Veggie Sub - Halfhalf sub	606	27	68	24
Meatless Masterpiece Sub - Halfhalf sub	653	27	64	31
Pesto Bello Sub - Halfhalf sub	678	27	68	33
Tempeh Reuben Sub - Half (without cheese)half sub	686	27	78	32
Roast Beef Sub - Half (without mayo)half sub	417	26	59	8
Tijuana Taxi Sub - Half (without cheese and mayo)half sub	419	26	59	8
Roast Beef Sub - Halfhalf sub	517	26	60	19
Cheese Steak Sub - Half (without cheese)half sub	595	26	62	26
Super Hero Sub - Half (without cheese)half sub	669	26	63	35
Hoagie Sub - Halfhalf sub	757	26	64	43
Planet BBQ Sub - Halfhalf sub	462	25	74	7
Bacon Mushroom Melt Sub - Half (without cheese and mayo)half sub	505	25	58	19
Big Dipper Sub - Half (without cheese)half sub	538	25	62	20
BBQ Veggie Sub - Halfhalf sub	580	25	77	20
Spicy Cheese Sub - Halfhalf sub	589	25	61	27
Pastrami Melt Sub - Half (without cheese)half sub	494	24	62	13
Reuben Sub - Half (without cheese)half sub	509	24	61	14
Turkey Sub - Half (without mayo)half sub	357	23	59	4
Turkey Sub - Halfhalf sub	457	23	60	15
Dagwood's Dream Sub - Half (without cheese)half sub	516	23	63	19
Torpedo Sub - Half (without cheese)half sub	578	23	60	22
Creamy Crab Sub - Halfhalf sub	630	23	72	28
Hoagie Sub - Half (without cheese)half sub	677	22	62	36
Turkey Provolone Lettuce Wrap1 lettuce wrap	188	21	7	8
Creamy Crab Sub - Half (without cheese and mayo)half sub	460	21	69	11
Italian Sub - Half (without cheese)half sub	508	20	65	19
Ham and Cheese Sub - Half (without mayo)half sub	377	19	61	6
Grilled Cheese Sub - Halfhalf sub	489	19	60	21
Crab Californian Sub - Halfhalf sub	551	18	78	18
California Plus Sub - Halfhalf sub	558	18	69	23
Hawaiian Sub - Half (without cheese)half sub	372	17	62	6
Planet Combo Sub - Halfhalf sub	458	17	61	15
Crab Californian Sub - Half (without cheese)half sub	481	16	76	12
California Plus Sub - Half (without cheese)half sub	488	16	67	17
Hummus Sub - Halfhalf sub	491	16	76	13
Cheesey Crab Sub - Half (without cheese and mayo)half sub	380	15	69	5
PBJ Sub - Halfhalf sub	537	15	79	18
Planet Veggie Sub - Half (without cheese)half sub	396	13	68	7
Pesto Bello Sub - Half (without cheese)half sub	468	13	68	16
Californian Sub - Halfhalf sub	468	12	66	17
House Salad - Largelarge salad	570	12	73	27
Planet Combo Sub - Half (without cheese)half sub	358	10	61	7
Meatless Masterpiece Sub - Half (without cheese)half sub	369	10	61	8
BBQ Veggie Sub - Half (without cheese)half sub	375	10	76	4
Californian Sub - Half (without cheese)half sub	398	10	64	11
Greek Salad - Largelarge salad	616	10	40	48
Grilled Cheese Sub - Half (without cheese)half sub	289	9	55	4
Spicy Cheese Sub - Half (without cheese)half sub	309	9	59	4
Four Cheese Sub - Half (without cheese)half sub	310	9	59	4
House Salad - Smallsmall salad	287	6	37	13