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Port of Subs: high-protein, low-calorie picks

Here are the 740 Port of Subs items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Port of Subs published, as listed on nutritionix.com.

553 items are 400 calories or less. 163 have 30 g of protein or more. The most protein at 400 calories or less is Grilled Chicken Caesar Salad (37 g).

Most protein, 400 calories or less

Port of Subs: most protein at 400 calories or less
ItemCalProteinCarbsFat
Grilled Chicken Caesar Salad1 salad26037155
Grilled Chicken Salad1 salad24036154
Grilled Chicken Spinach Salad1 salad23035134
Tuna Salad1 salad350351318
Grilled Chicken Buffalo Melt - 5" Small1 small sub (5 inch)38035417
Pulled Pork Melt - 5" Small1 small sub (5 inch)400323713
Classic Sub #10 - Salad1 salad290311111
Classic Sub #10 - Lettuce Wrap1 lettuce wrap27030711
Classic Sub #13 - Salad1 salad290301015
Classic Sub #14 - Salad1 salad330301518

Most protein, 400 to 600 calories

Port of Subs: most protein between 400 and 600 calories
ItemCalProteinCarbsFat
Grilled Chicken Buffalo Melt - 8" Medium1 medium sub (8 inch)550486511
Pulled Pork Melt - 8" Medium1 medium sub (8 inch)590445919
Classic Sub #17 - Salad1 salad440401226
Pastrami Melt - 8" Medium1 medium sub (8 inch)570405919
Classic Sub #17 - Lettuce Wrap1 lettuce wrap42039826
Classic Sub #10 - 8" Medium1 medium sub (8 inch)550396513
Classic Sub #13 - 8" Medium1 medium sub (8 inch)550386417
Classic Sub #14 - 8" Medium1 medium sub (8 inch)590386820
Grilled Chicken Teriyaki Melt - 5" Small1 small sub (5 inch)42037517
Classic Sub #8 - 8" Medium1 medium sub (8 inch)540376713

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.

Port of Subs: protein per 100 calories
ItemCalProteinPer 100 cal
Grilled Chicken Spinach Salad1 salad2303515.2
Grilled Chicken Salad1 salad2403615.0
Grilled Chicken Caesar Salad1 salad2603714.2
Classic Sub #10 - Lettuce Wrap1 lettuce wrap2703011.1
Classic Sub #10 - Salad1 salad2903110.7
Tuna Salad1 salad3503510.0
Grilled Chicken Buffalo Melt - 5" Small1 small sub (5 inch)380359.2
Grilled Chicken Teriyaki Melt - 5" Small1 small sub (5 inch)420378.8
Grilled Chicken Melt - 8" Medium1 medium sub (8 inch)550488.7
Chef Salad1 salad260218.1

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Questions

What item under 1,000 calories has the most protein at Port of Subs?

Grilled Chicken Teriyaki Melt - 12" Large (1 large sub (12 inch)): 85 g protein, 990 calories, going by the chain's published nutrition.

What is a high-protein, low-calorie option at Port of Subs?

At 400 calories or less, the most protein comes from Grilled Chicken Caesar Salad (1 salad): 37 g protein, 260 calories; Grilled Chicken Salad (1 salad): 36 g protein, 240 calories; Grilled Chicken Spinach Salad (1 salad): 35 g protein, 230 calories.

Where do these Port of Subs numbers come from?

From the nutrition information Port of Subs publishes, last checked November 2, 2026. Menus and recipes change, so check with the chain when it matters.

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