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Quiznos: high-protein, low-calorie picks

Here are the 312 Quiznos items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Quiznos publishes (see the source).

222 items are 400 calories or less. 51 have 30 g of protein or more. The most protein at 400 calories or less is Ultimate Turkey Club - Small Sub (24 g).

Most protein, 400 calories or less

Quiznos: most protein at 400 calories or less
ItemCalProteinCarbsFat
Ultimate Turkey Club - Small Sub1 small sub360243714
Ultimate Turkey Club - Sammie1 sammie370243116
Honey Bacon Club - Sammie1 sammie380243516
Honey Bacon Club - Small Sub1 small sub380244114
Black Angus Queso Philly - Small Sub1 small sub390244016
Black Angus Steakhouse - Small Sub1 small sub380233716
Black Angus Steakhouse - Sammie1 sammie400233817
Steak, Egg, & Cheddar - Sub1 sub330213512
Turkey Ranch Swiss - Small Sub1 small sub380213816
Spicy Monterey - Small Sub1 small sub320204110

Most protein, 400 to 600 calories

Quiznos: most protein between 400 and 600 calories
ItemCalProteinCarbsFat
Mesquite - Small Sub1 small sub440273921
Honey Mustard - Small Sub1 small sub450274220
Carbonara - Small Sub1 small sub480273924
Baja - Small Sub1 small sub410263918
Mesquite - Sammie1 sammie440263322
Honey Mustard - Sammie1 sammie450263622
Baja - Sammie1 sammie410253319
Turkey Bacon Guacamole - Small Sub1 small sub420253918
Carbonara - Sammie1 sammie480253326
Turkey Bacon Guacamole - Sammie1 sammie420243320

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.

Quiznos: protein per 100 calories
ItemCalProteinPer 100 cal
Ultimate Turkey Club - Small Sub1 small sub360246.7
Ultimate Turkey Club - Sammie1 sammie370246.5
Tuna Melt - Medium Sub1 medium sub610396.4
Honey Bacon Club - Medium Sub1 medium sub770496.4
Steak, Egg, & Cheddar - Sub1 sub330216.4
Baja - Small Sub1 small sub410266.3
Honey Bacon Club - Sammie1 sammie380246.3
Spicy Monterey - Small Sub1 small sub320206.2
Black Angus Queso Philly - Medium Sub1 medium sub770486.2
Mesquite - Small Sub1 small sub440276.1

High-protein breakfast

Quiznos: high-protein breakfast items, 600 calories or less
ItemCalProteinCarbsFat
Steak, Egg, & Cheddar - Sub1 sub330213512
Steak, Egg, & Cheddar - Sammie1 sammie330202914
Steak, Egg, & Cheddar - Biscuit1 biscuit470203726
Ham, Egg, & Cheddar - Sammie1 sammie320192914
Ham, Egg, & Cheddar - Sub1 sub320193512
Ham, Egg, & Cheddar - Biscuit1 biscuit460193726
Sausage, Egg, & Cheddar - Sub1 sub470193429
Bacon, Egg, & Cheddar - Sammie1 sammie350182918

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Questions

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

Spicy Monterey - Large Sub (1 large sub): 60 g protein, 970 calories, going by the chain's published nutrition.

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

At 400 calories or less, the most protein comes from Ultimate Turkey Club - Small Sub (1 small sub): 24 g protein, 360 calories; Ultimate Turkey Club - Sammie (1 sammie): 24 g protein, 370 calories; Honey Bacon Club - Sammie (1 sammie): 24 g protein, 380 calories.

What is a high-protein breakfast at Quiznos?

Steak, Egg, & Cheddar - Sub (1 sub): 21 g protein, 330 calories; Steak, Egg, & Cheddar - Sammie (1 sammie): 20 g protein, 330 calories; Steak, Egg, & Cheddar - Biscuit (1 biscuit): 20 g protein, 470 calories.

Where do these Quiznos numbers come from?

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

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