What to Eat at Quiznos: Healthy Menu Choices and Nutrition Facts

Quiznos

A chain of popular sub restaurants found throughout the world, Quiznos specializes in toasted sandwiches available in three sizes—4, 8, and 12 inches. You can order menu items with pre-set ingredients, or customize your sandwich fillings to fit your dietary needs.

Because of its limited offerings outside of sub sandwiches (a few salads and soups only), you won't find many gluten-free or low-carb items on the menu. Of the pre-set sandwiches, only one is vegetarian and none are vegan.

What Experts Say

“Quiznos offers subs that have a range of calories, and the largest size available generally offers about half of the calories that many people may consume in a whole day. Some, such as those involving steak, are relatively high in saturated fat. If you're looking for options that contain some fiber to help you stay full and maintain a healthy weight, there are some salads available, as well as a veggie guacamole sub.”
Jinan Banna, RD, PhD

Navigating the Menu

In addition to its sandwiches, Quiznos also offers three types of salads, two soups, and kids' meals. You can also order many sandwiches as sammies (with flatbread instead of a baguette) or a salad (swapping out the baguette for a lettuce base). Selecting your items beforehand will help you make nutritious selections. Quiznos offers an online menu to help you decide.

What to Order & Avoid at Quiznos
Most Nutritious Items Least Nutritious Items
Apple Harvest (Salads) Chef Salad (Salads)
Spicy Monterey (Classic Subs) Classic Italian (Classic Subs)
Black Angus Steakhouse (Steak Subs) Chipotle Steak & Cheddar (Steak Subs)
Mesquite Chicken (Chicken Subs) Chicken Carbonara (Chicken Subs)
Chicken Noodle (Soups) Broccoli Cheese (Soups)
Tater Tots (Sides) Cheesy Garlic Bread (Sides)
Chocolate Chunk Cookie (Desserts) Chocolate Brownie (Desserts)
Turkey & Cheese Meal (Kids Meal) Triple Cheese Melt (Kids Meal)

Most Nutritious Option

The most nutritious sub sandwich on the Quiznos menu is the spicy Monterey classic sub, which contains only 300 calories and 3 grams of saturated fat in a 4-inch size.

Salads

Quiznos offers three "chef-inspired" salads: Italian, chef, and apple harvest. ranging in calories from 350 to 700. All options contain meat, and most have a high amount of saturated fat. To maximize nutrition, order a sub with lean protein and lots of veggie fillings instead of a salad.

You can order the salads in either half or full size, but note that the half sizes have about 30% less fat and calories than the full sizes (not 50% less).

✓ Apple Harvest

The apple harvest salad contains a number of flavors and textures: romaine lettuce, chicken, pumpkin seeds, craisins, apples, tomatoes, cucumber, honey mustard, and an apple cider vinaigrette. A half-portion size has 350 calories, 22g fat, 3.5g saturated fat. 29g carbohydrates, 9g protein, 300mg sodium.

✗ Chef Salad

The Quiznos chef salad has romaine lettuce, ham, bacon, turkey, Swiss cheese, tomatoes, cucumbers, and buttermilk ranch dressing. A half-size portion has 430 calories, 37g fat, 9g saturated fat, 8g carbohydrates, 16g protein, and 1,120mg sodium. To reduce fat, swap in vinaigrette instead of the buttermilk ranch.

Classic Subs

The classic subs at Quiznos are the most popular items on the menu, containing classic toppings of salami, turkey, cheese, ham, and tuna salad. Quiznos has several sizes available. To keep calorie count low, order liquid condiments on the side, skip the cheese, and stick to the 4-inch size.

✓ Spicy Monterey

The spicy Monterey sub features two types of lean protein, turkey and ham, and the standard sub toppings of provolone cheese, lettuce, tomato, and pickles, as well as the four-pepper spicy chili sauce that gives the sub its name. A 4-inch size provides 300 calories, 8g fat, 3g saturated fat, 41g carbohydrates, 19g protein, and 1,140mg sodium.

✗ Classic Italian

The classic Italian sub has the most calories and sodium of the classic subs at Quiznos. The 4-inch size has 450 calories, 23g fat, 8g saturated fat, 40g carbohydrates, 21g protein, and 1,350mg sodium.

Steak Subs

Quiznos offers a number of steak sandwiches, including black Angus, peppercorn, French dip, and chipotle steak. Although red meat normally contains more fat and calories than other proteins, the 4-inch black angus steakhouse sub. This option has fewer calories than some of the chicken subs at Quiznos.

✓ Black Angus Steakhouse

The 4-inch black Angus steakhouse sub has 390 calories, 13g fat, 6g saturated fat, 44g carbohydrates, 23g protein, and 1,010mg sodium. With black Angus steak, mushrooms, and onions, this sub offers a high dose of protein and vegetables.

✗ Chipotle Steak & Cheddar

The least nutritious steak option is the chipotle steak and cheddar sub, with 420 calories, 22g fat, 6g saturated fat, 36g carbohydrates, 20g protein, and 990mg sodium.

Chicken Subs

Quiznos offers a number of chicken subs: mesquite, Baja chicken, chicken carbonara, honey mustard chicken, and Southwest. These subs offer a healthy dose of protein for fewer calories than many of the other classic sub options.

✓ Mesquite Chicken

The mesquite chicken sub comes with bacon, grilled chicken, cheddar cheese, lettuce, tomatoes, onions, and ranch dressing. The 4-inch size has 400 calories, 17g fat, 6g saturated fat, 37g carbohydrates, 27g protein, and 1,110mg sodium. To reduce calories and fat, switch the ranch dressing for mustard and skip the bacon.

✗ Chicken Carbonara

The chicken carbonara sub is made with chicken, bacon, cheese, mushrooms, and parmesan Alfredo sauce. The 4-inch size provides 440 calories, 21g fat, 6g saturated fat, 36g carbohydrates, 27g protein, and 1,110mg sodium. A 12-inch sub contains 1,350 calories, which can approach a day's worth for some people.

Kids' Meals

The limited Quiznos kids' menu offers a choice of a turkey and cheese sub, ham and cheese sub, or triple cheese melt. Kids' meals come with chips a cookie, or applesauce, as well as a drink (soda, juice, or milk).

✓ Turkey & Cheese Meal

With nutrient-dense turkey breast, the small sub contains 225 calories, 5.5g fat, 3g saturated fat, 25g carbohydrates, 18g protein, and 730mg sodium. Kids can also add veggie toppings, such as lettuce, pickles, tomatoes, and bell peppers.

✗ Triple Cheese Melt

The triple cheese melt contains 260 calories, 11g fat, 4.5g saturated fat, 29g carbohydrates, 12g protein, and 400mg sodium. If your child wants to order the cheese melt, an applesauce side will help balance the meal.

Soups

Quiznos offers two soups—broccoli cheese and chicken noodle. Depending on the season, Quiznos might have other soup flavors on the menu. They are available in small and regular sizes and in some locations, you can choose to have your soup served in a bread bowl.

✓ Chicken Noodle

A cup of chicken noodle soup has 70 calories, 2g fat, 1g saturated fat, 8g carbohydrates, 4g protein, and 780mg sodium. A regular size chicken noodle only has 120 calories.

✗ Broccoli Cheese

A cup of broccoli cheese soup has 120 calories, 8g fat, 5g saturated fat, 10g carbohydrates, 4g protein, and 760mg sodium. The larger size contains 220 calories and 1,380mg sodium.

Sides

Quizno's offers a small menu of sides to pair with your meal. Choose between cheesy garlic bread, tater tots (both classic and loaded), a side garden salad, and chips.

✓ Tater Tots

The lowest-calorie option on the sides menu, surprisingly, is the order of classic tater tots. A single serving has 210 calories, 11g fat, 3g saturated fat, 25g carbohydrates, 3g protein, and 410mg sodium.

✗ Cheesy Garlic Bread

Quizno's cheesy garlic bread order will add nearly 440 calories to your meal—as much as a sandwich, in some cases. One serving of this side, which includes a garlic and herb topping, provolone cheese, and marinara sauce, also has 24g fat, 8g saturated fat, 42g carbohydrates, 15g protein, and 1,020mg sodium.

Desserts

Quizno's features a small dessert menu. For a sweet addition to your meal, choose between a chocolate chunk cookie, cinnamon sugar cookie, oatmeal raisin cookie, and a chocolate brownie.

✓ Chocolate Chunk Cookies

The restaurant has two different chocolate chunk cookies. Opt for the smaller, 1.5-ounce chocolate chunk cookie for 190 calories, 8g fat, 4g saturated fat, 29g carbohydrates, 2g protein, and 150mg sodium.

✗ Chocolate Brownie

The chocolate brownie at Quizno's has 440 calories, 23g fat, 6g saturated fat, 56g carbohydrates, 5g protein, and 270mg sodium. For another sweet option, consider the cinnamon sugar cookie for 400 calories or the oatmeal raisin cookie for 360 calories.

Diet-Specific Options

Quiznos offers options for diners following low-carb and vegetarian diets. Anyone who must avoid gluten will find very few menu items, although bread-less subs are a possibility. 

Gluten-Free

To avoid gluten at Quizno's, you can order any sandwich in salad form. You'll receive the same sandwich toppings, just on a bed of greens instead of bread. The salads are another option for patrons who need to avoid gluten.

  • Chef salad
  • Honey mustard chicken salad
  • Classic Italian salad

Low-Carb

As a sandwich shop, you won't find many low-carb options on the menu, but you can substitute a flatbread for a traditional sub roll, or order your sandwich as a salad (all the fillings and toppings, served on a bed of greens instead of bread). Or, choose a more traditional salad.

  • Chef salad
  • Honey mustard chicken salad
  • Classic Italian salad
  • Chicken noodle soup
  • Classic Italian sammie
  • Mesquite chicken sammie

Vegetarian

If you want a sub, you can find a vegetarian option at Quiznos. The restaurant offers the veggie guacamole classic sub with toppings that include two different kinds of cheese, cucumbers, olives, peppers, lettuce, tomatoes, onions, and avocados. But, you won't find any vegan-friendly options.

  • Cheesy garlic bread
  • Potato chips
  • Veggie guacamole sub (the only vegetarian sub on the menu)
  • Broccoli cheese soup
  • Tater tots

Food Allergies and Safety

If you have food allergies, check the Quiznos' allergen information menu. It identifies menu items containing several allergens, including some beyond the top 8:

  • Milk
  • Eggs
  • Fish
  • Shellfish
  • Tree nuts
  • Peanuts
  • Soybeans
  • Wheat
  • Unrefined oil
  • Grains
  • Seeds
  • Gluten
  • Sulfites
  • MSG
  • HVP (hydrolyzed vegetable protein)
  • Colorings
  • Crustaceans
  • Mollusks

Quiznos Allergen Statement

"Product may be produced on shared equipment with other product containing allergens. Quiznos attempts to provide ingredient information regarding its products that is as complete as possible... Variations may occur due to difference in suppliers, ingredient substitutions, recipe revisions and/or product production at the restaurant... All items are prepared in common areas and may contain trace amounts of ingredients contained in other products."

A Word From Verywell

As a sub restaurant, Quiznos does not offer many vegetarian, low-carb, or gluten-free dishes, but you can load up on lean proteins and veggies on your sandwiches (or even skip the bread altogether). With lots of choices for fillings and toppings, you can create a meal that works well for your tastes and needs.

By Jennifer Purdie, M.Ed
Jennifer Purdie, M.Ed, is a certified personal trainer, freelance writer, and author of "Growth Mindset for Athletes, Coaches and Trainers."