Submarine House: high-protein, low-calorie picks

Here are the 52 Submarine House items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Submarine House publishes (see the source).

11 items are 400 calories or less. 27 have 30 g of protein or more. The most protein at 400 calories or less is Tossed Salad (16.1 g).

Most protein, 400 calories or less

Submarine House: most protein at 400 calories or less
Item	Cal	Protein	Carbs	Fat
Tossed Salad1 serving	312.5	16.1	27.6	15.5
Chicken Tenders (Kids)1 serving	200	16	18	7
Cheese Pita Pizza (Kids)1 serving	305	12	39	10.5

Most protein, 400 to 600 calories

Submarine House: most protein between 400 and 600 calories
Item	Cal	Protein	Carbs	Fat
House Tacos Chicken1 serving	555.5	46.1	62.7	12.2
Buffalo Chicken Salad1 serving	560.5	43.5	40.8	27.4
Chicken Gyro1 serving	484	43.1	49.7	11.2
Chicken Cheesesteak Salad1 serving	467.5	38	39.5	18
Half Turkey Sub1 half sub	526.5	27.1	55	19.8
Chicken Tender Salad1 serving	412.5	24.1	36.5	19
Cheesy Garlic Bread1 serving	510	23	47	23
3 Pretzel Sticks3 sticks	480	18	96	0
Teezers1 serving	466	16.3	44.3	25.6

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.

Submarine House: protein per 100 calories
Item	Cal	Protein	Per 100 cal
Traditional Wings(10)10 wings	660	69.3	10.5
Chicken Gyro1 serving	484	43.1	8.9
House Tacos Chicken1 serving	555.5	46.1	8.3
Chicken Cheesesteak Salad1 serving	467.5	38	8.1
Chicken Tenders (Kids)1 serving	200	16	8.0
Buffalo Chicken Salad1 serving	560.5	43.5	7.8
Half Chicken Cheesesteak1 half sub	639	47	7.4
Half Ham & Turkey Sub1 half sub	745.2	52.8	7.1
Chicken Tender Salad1 serving	412.5	24.1	5.9
Pecan Chicken Salad1 serving	692	39.2	5.7

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Questions

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

Traditional Wings(10) (10 wings): 69.3 g protein, 660 calories, going by the chain's published nutrition.

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

At 400 calories or less, the most protein comes from Tossed Salad (1 serving): 16.1 g protein, 312.5 calories; Chicken Tenders (Kids) (1 serving): 16 g protein, 200 calories; Cheese Pita Pizza (Kids) (1 serving): 12 g protein, 305 calories.

Where do these Submarine House numbers come from?

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

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Every Submarine House item, sorted by protein

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

Every Submarine House item, sorted by protein
Item	Cal	Protein	Carbs	Fat
House '2' Pizza - 10 inch10 inch pizza	1,793	85.5	141.5	116.9
Chicken Cheesesteak Pizza - 10 inch10 inch pizza	1,346	76.4	147	40.9
Traditional Wings(10)10 wings	660	69.3	0	46.2
Italian Cheesesteak Pizza - 10 inch10 inch pizza	1,418	67.3	147	84.6
Boneless Wings (1 LB)1 lb	846	65.8	70.5	37.6
Deluxe Pizza - 10 inch10 inch pizza	1,546.7	63.8	152.6	67.2
Cheesesteak Pizza - 10 inch10 inch pizza	1,278	61.3	147	71.6
Chicken Quesadilla1 serving	850	59	50	39.2
Half American Sub1 half sub	1,037	57.4	59	66.2
Veggie Pizza - 10 inch10 inch pizza	1,430	54.1	171	51.7
Half Ham & Turkey Sub1 half sub	745.2	52.8	59.8	34.5
Half Chicken Cheesesteak1 half sub	639	47	50.5	20.5
House Tacos Chicken1 serving	555.5	46.1	62.7	12.2
Half Pizza Sub1 half sub	1,063	45.8	65	66
Half Meatball Sub1 half sub	865	44.8	61	49.8
Buffalo Chicken Salad1 serving	560.5	43.5	40.8	27.4
Half Italian Sub1 half sub	932	43.4	53.8	62.8
Chicken Gyro1 serving	484	43.1	49.7	11.2
Half Cheese Sub1 half sub	834	41.3	57	48.5
Big Tenderloin1 serving	1,036	40.3	100.5	52.7
Spicy Chipotle Chicken Tacos1 serving	812	40	85.7	37.2
Pecan Chicken Salad1 serving	692	39.2	63.2	35.8
Works Burger1 serving	814	38.8	50.5	51.5
Teezer Burger1 serving	970	38.6	83.7	52.2
Chicken Cheesesteak Salad1 serving	467.5	38	39.5	18
Chicken Tenders & Fries1 serving	650	34.5	81	21.5
Teezer Basket1 basket	940	32.9	89.3	51.7
Cheeseburger1 serving	643	29.5	55.3	34.9
Honey Sriracha Burger1 serving	657.5	29.5	52.5	35
Half Turkey Sub1 half sub	526.5	27.1	55	19.8
Gyro1 serving	720	26.1	62.5	41.1
Half Grilled Veggie Sub1 half sub	614	24.6	78.5	17.9
Chicken Tender Salad1 serving	412.5	24.1	36.5	19
Cheesy Garlic Bread1 serving	510	23	47	23
3 Pretzel Sticks3 sticks	480	18	96	0
Teezers1 serving	466	16.3	44.3	25.6
Tossed Salad1 serving	312.5	16.1	27.6	15.5
Chicken Tenders (Kids)1 serving	200	16	18	7
Cheese Pita Pizza (Kids)1 serving	305	12	39	10.5
Cookie Sundae1 serving	1,010	11	154	38.5
House Chip Basket1 basket	750	10	95	35
Cheese Quesadilla (Kids)1 serving	280	9	30	12
Onion Ring Basket1 basket	660	8.8	96.8	26.4
Brownie Sundae1 serving	670	7	109	23.5
House Fry Basket1 basket	700	7	126	21
Fried Mushrooms1 serving	192.1	6.8	35.7	1.7
Onion Rings1 serving	330	4.4	48.4	13.2
Side Salad1 serving	82.5	4.2	17.9	0.9
House Chips1 serving	247.5	3.3	31.4	11.6
Cookie1 serving	250	3	34	11
House Fries1 serving	233	2.3	41.9	7
Brownie1 serving	160	2	23	7