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

Quiznos

A chain of popular subway restaurants found throughout the world, from North America to Asia to Europe, Quiznos specializes in toasted sandwiches available in three sizes—4, 8, and 12 inches. You can either order menu items with pre-set ingredients or customize your toppings to fit your dietary needs. Quiznos also offers three types of salads, two soups, and kids' meals with cheese and a choice of protein.

Because of its limited offerings outside of sub sandwiches, 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

Selecting your items before you head to Quiznos will help you make nutritious selections. Quiznos offers an online menu that includes sandwiches, salads, and soups with fewer than 500 calories per serving. You can also order food for pick up, which might remove the temptation to choose something with a high number of calories and saturated fat once you arrive.

What to Order & Avoid at Quiznos
Most Nutritious Items  Least Nutritious Items
Classic Italian Salad (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)
Turkey & Cheese Meal (Kids Meal) Triple Cheese Melt (Kids Meal)

Most Nutritious Option

The most nutritious sub sandwich on the Quiznos menu that is lowest in calories and saturated fat, 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 including the Classic Italian, Chef, and Honey Mustard Chicken Salad, ranging in calories from 350 to 700. All options contain meat, and most have a high amount of saturated fat. You can order the salads in either half or full size. The half-size is not a proper half-size and does not cut the calories in half. Rather, the half sizes have about 30% less fat and calories. Because of their high content of saturated fat, you will be able to consume more nutrients by ordering a sub loaded with vegetables.

✓ Classic Italian Salad

The classic Italian salad contains a number of flavors and textures with toppings such as pepperoni, salami, spicy capicola, smoked ham, provolone cheese, black olives, onions, banana peppers, and tomatoes while the dressing is a vinaigrette. A half-portion size has 350 calories, 45g saturated fat. 9g carbohydrates, 16g protein, 1170mg sodium.

✗ Chef Salad

The Quiznos chef salad has the following ingredients: romaine lettuce, ham, bacon, turkey, Swiss cheese, tomatoes, cucumbers, and buttermilk ranch dressing. In a half-size portion, you will consume 430 calories, 37g fat, 9g saturated fat, 8g carbohydrates, 16g protein, and 1,120mg sodium. To save on fat, you could ask to switch the buttermilk dressing with a vinaigrette.

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, of which the 4 inch is the smallest you can order (8-inch and 12-inch are the other options). 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 to give the sub its name. A 4-inch size will provide 300 calories, 8g fat, 3g saturated fat, 41g carbohydrates, 19g protein, and 1,140mg sodium.

✗ Classic Italian

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

Steak Subs

Unlike typical sub restaurants, Quiznos offers a number of steak sandwiches, which include the following: black Angus, peppercorn, French dip, and chipotle steak. Although red meat normally contains a higher amount of fat and calories than other proteins, stick with the 4-inch black angus steakhouse sub. This option has fewer calories than some of the chicken subs.

✓ 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 & cheddar sub with 420 calories, 22g fat, 6g saturated fat, 36g carbohydrates, 20g protein, and 990mg sodium.

Chicken Subs

Quiznos offers subs that focus on a particular protein. Poultry enthusiasts can choose from a number of chicken subs: mesquite, the baja chicken, chicken carbonara, honey mustard chicken, and Southwest. These subs are not considered the most popular, but they do offer a healthy dose of protein for fewer calories than a number of classic sub options.

✓ Mesquite Chicken

The mesquite chicken is the most nutritious chicken sub and contains 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 stave off the calories and fat, you can switch the ranch dressing for mustard and skip the bacon.

✗ Chicken Carbonara

The chicken carbonara is the least nutritious option, with toppings such as chicken, bacon, cheese, mushrooms, and parmesan alfredo sauce. The 4-inch size will give you 440 calories, 21g fat, 6g saturated fat, 36g carbohydrates, 27g protein, and 1,110mg sodium. A 12-inch sub contains 1,350 calories, almost as much as you'll eat in a day.

Kids' Meals

The limited Quiznos kids' menu includes a choice of a turkey and cheese meal, ham and cheese meal, and triple cheese melt. Kids can also choose between chips or a cookie, and the three meals include a kid's drink.

✓ Turkey & Cheese Meal

The turkey and cheese meal is the most nutritious option of the three. With nutrient-dense turkey breast, the small sub contains 225 calories, 5.5g fat, 3g saturated fat, 25g carbohydrates, 18g protein, and 730mg sodium.

✗ Triple Cheese Melt

The triple cheese melt contains 260 calories, 11g fat, 4.5g saturated fat, 29g carbohydrates, 12g protein, and 400mg sodium, and is the least nutritious offering. If your child wants to order the cheese melt, skipping the cookie and ordering water or milk can help balance out this option.

Soups

Quiznos offers two soups—broccoli cheese and chicken noodle. Depending on the season, Quiznos might have other soup flavors on the menu.

✓ 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 chicken noodle size 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.

Diet-Specific Options

Quiznos offers options to diners following low-carb and vegetarian diets. Anyone following a gluten free lifestyle will find very few menu items. 

Keto

  • Chef Salad
  • Honey Mustard Chicken Salad
  • Classic Italian Salad
  • French Dip Sammie

For high-fat, low-carb options, the salads contain protein and cheese, and switching to a sammie will give you carbs, but they are considerably lower than a traditional sub.

Low-Carb

  • Chef Salad
  • Honey Mustard Chicken Salad
  • Classic Italian Salad
  • Au Jus Dip
  • Chicken Noodle Soup
  • Classic Italian Sammie
  • Mesquite Chicken Sammie

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.

Vegetarian

  • Cheesy Garlic Bread
  • Potato Chips
  • Veggie Guacamole Sub (the only vegetarian sub on the menu)
  • Broccoli Cheese Soup
  • Tater Tots

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.

Food Allergies and Safety

Those with a gluten or wheat allergy will find the menu challenging, as the Quiznos bread contains allergens. Also, many dishes contain cheese, and anyone with a dairy allergy or who is lactose intolerant will find only a few friendly items. Before visiting, you should peruse the Quiznos' allergen information menu, and always ask questions before ordering any dish.

A Word From Verywell

As a sub restaurant, Quiznos does not offer many vegetarian, low-carb, or gluten-free dishes, but you can eat nutritiously by loading up on lean proteins and veggies on your sandwiches. You should skip the fried sides and stick to the 4-inch size subs. You can also order liquid condiments on the side to control how much you consume.

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