What to Eat at Port of Subs: Healthy Menu Choices and Nutrition Facts

Sub sandwich

 

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Known as your “Neighborhood Sandwich Shop,” Port of Subs restaurant offers 18 classic specialty subs with a choice of toppings, allowing you to create a sandwich specific to your palate preferences and dietary needs.

Port of Subs has a varied menu that includes hot subs, garden salads, healthy wraps, and sides ranging from macaroni salad to freshly baked cookies. Most entrees cost $6 to $12.

What Experts Say

“Port of Subs serves a variety of sub sandwiches that range in size. The larger the sub, the more calories, fat, and sodium. Most contain meat-based proteins, which can also be high in sodium. If you eat here regularly, try ordering a small sub and add healthy vegetables, limiting any dressings or cheese that are high in calories. You can also save calories by making your sub a lettuce wrap. The customizable salads can also be a healthy, high-fiber food choice to enjoy more often.”

Barbie Cervoni, MS. RD, CDCES, CDN

Navigating the Menu

The majority of the Port of Subs menu is comprised of hot specialty and classic subs. However, you can also customize a sandwich, allowing you to add fresh vegetable and lean protein toppings. You can also order garden salads and an assorted number of wheat and lettuce wraps.

For breakfast (or any time of day), Port of Subs offers egg-filled wraps and subs that come with your choice of protein. The menu also includes extras, sides, and desserts. Interactive nutrition tools and calculators are available at the Port of Subs website.

What to Order & Avoid at Port of Subs
 Most Nutritious Options Least Nutritious Options
5-Inch Ultimate BLT on Wheat (Signature Hot Subs) 12-Inch Meatball Marinara on Sourdough (Signature Hot Subs) 
5-Inch Classic Sub #10, Roasted Chicken and Provolone, on Wheat (Classic Subs) X-Large Classic Sub #17, Tuna and Provolone, on Sourdough (Classic Subs)
Spinach Salad (Salads) Tuna Salad (Fresh Salads)
Roast Beef, Turkey, and Provolone Lettuce Wrap (Specialty Subs & Wraps) Tuna and Provolone Wheat Wrap (Specialty Subs & Wraps)
Baked Lays (Sides and Extras) Macaroni Salad (Sides and Extras)
5-Inch Smoked Ham and Egg American Sub on Wheat (Breakfast Subs) 12-Inch Turkey Sausage and Egg American Sub on Sourdough Sub (Breakfast Subs)
Oatmeal Raisin Cookie (Desserts) Jumbo Brownie (Desserts)
4" Turkey & Provolone Sub (Kids' Meals) Provolone Grilled Cheese (Kids' Meals)

Most Nutritious Option

If you’re looking for the healthiest option at Port of Subs, the spinach salad offers the lots of vitamins and minerals and is low in calories. It's suitable for those following vegetarian, low-sodium, and low-fat diets.

Signature Hot Subs

The signature hot subs offered at Port of Subs have a range of fillings, including meatballs, grilled cheese, and teriyaki chicken.

Bread choices for these subs include white, wheat, sourdough, and flatbread. Wheat and white have about the same number of calories, but wheat has slightly less sodium and fewer carbs.

✓ 5-Inch Ultimate BLT on Wheat

The small BLT on wheat has 440 calories, 23g fat, 9g saturated fat, 37g carbohydrates, 21g protein, and 1,320mg sodium. That's if you hold the mayo, but you'll still get creaminess from provolone cheese. The sandwich comes with lettuce and tomato, and you can add more veggies too (like onions, spinach, and cucumber).

✗ 12-Inch Meatball Marinara on Sourdough

The classic large meatball on sourdough contains 1,530 calories, 71g fat, 23g saturated fat, 147g carbohydrates, 83g protein, and 3,880mg sodium. Another red meat option is the New York steak melt. In the same 12-inch size, it has fewer calories (1,160) and less fat (45g).

Classic Subs

All classic subs are made to order while you watch. They come in 18 different varieties with your choice of white, wheat, sourdough, or flatbread, and include lettuce, tomato, onion, vinegar, oil, salt, and oregano.

The Classic Sub sizes are:

  • Small: 5 inches
  • Medium: 8 inches
  • Large: 12 inches
  • X-Large: 24 inches

For the most nutritious Classic Subs, look for lean proteins, such as turkey, roast beef, smoked ham, and roasted chicken, and pair them with plenty of veggies. The wheat bread has a little less sodium than the other bread options.

✓ 5-Inch Classic Sub #10 (Roasted Chicken and Provolone) on Wheat

The small roasted chicken on wheat sub has 360 calories, 9g fat, 3g saturated fat, 39g carbohydrates, 28g protein, and 1,960mg sodium. For even fewer calories and less fat, skip the cheese. The roast beef (#7) and turkey (#8) subs offer a similar nutrition profile.

✗ X-Large Classic Sub #17 (Tuna and Provolone) on Sourdough

The X-Large tuna on sourdough with provolone has 2,340 calories, 83g fat, 18g saturated fat, 252g carbohydrates, 154g protein, and 7,920mg sodium. Switching to wheat bread and omitting the cheese lowers the calorie count to 1,810 and the fat to 65g, but the sandwich is still very high in sodium (6.990mg; this is two to three days' worth for most people).

If you love tuna, ordering a small on wheat will save you 1,100 calories. The X-large sub is 24 inches long, or almost 5 times the size of the small subs.

Salads

Most Port of Subs salads include lettuce, tomato, onion, cucumber, and olives. You can order three of them vegetarian style or add grilled chicken (an additional 210 calories) to the spinach, garden, and Caesar salad. You can also order any of the classic subs as a salad to reduce your carb intake.

✓ Spinach Salad

The spinach salad comes with spinach, black olives, red onions, cucumbers, and tomatoes. Without dressing, it has 60 calories, 2.5g fat, 0g saturated fat, 8g carbohydrates, 3g protein, and 190mg sodium.

Salad dressing options include:

  • Caesar: 220 calories and 4g fat per 2-ounce serving
  • Honey mustard: 260 calories and 4g fat per 2-ounce serving
  • Ranch: 220 calories and 4g fat per 2-ounce serving

✗ Tuna Salad

The tuna salad has 350 calories, 20g fat, 2.5g saturated fat, 12g carbohydrates, 36g protein, and 690mg sodium per serving. If you prefer a salad with meat, the chef salad has ham and turkey, and provides just under 200 calories.

Specialty Subs & Wraps

You can order the classic subs as a lettuce or wheat wrap and the signature hot subs as a wheat wrap. A lettuce wrap contains 6 to 11 grams of carbs, whereas one wheat wrap has between 54 to 60 grams of carbs.

If you’re following a low-carb diet, ordering the classic sub on a flatbread actually contains a lower amount of carbs than a wheat wrap.

✓ Roast Beef, Turkey, and Provolone Lettuce Wrap

The roast beef in the lettuce wrap has 260 calories, 12g fat, 4g saturated fat, 7g carbohydrates, 29g protein, and 2500mg sodium.  The wrap (you get it by ordering the classic sub #18 as a wrap) contains these toppings: cheese, lettuce, tomato, onion, vinegar, oil, salt, and oregano, and this option has the lowest amount of carbs than any other lettuce wrap on the menu.

✗ Tuna and Provolone Wheat Wrap

The tuna sub in a wheat wrap has 760 calories, 37g fat, 10g saturated fat, 63g carbohydrates, 50g protein, and 2,530mg sodium. The wheat wraps, although they sound healthy, actually contain more calories than the small subs. You’ll save more calories ordering a small tuna on white, wheat, sourdough, or flatbread than ordering a wheat wrap.

Sides and Extras

Port of Subs has a few side dishes available: packaged chips and potato salad and macaroni salad scoops. Some locations may also have soups, such as chicken noodle, cream of broccoli, tomato, and vegetable beef barley. If available, these can provide some extra veggies and protein for your meal.

✓ Baked Lays

An individual package of Baked Lays has 140 calories, 3.5g fat, 0.5g saturated fat, 24g carbohydrates, 2g protein, and 180mg sodium. If you prefer fried chips, the standard Lays have an additional 100 calories.

✗ 12-Ounce Macaroni Salad

The potato and macaroni salads are available in 8- and 12-ounce portions. The larger size of the macaroni salad, made with mayonnaise, has 750 calories, 52g fat, 8g saturated fat, 63g carbohydrates, 12g protein, and 1,930mg sodium.

Breakfast Subs

Port of Subs offers three breakfast sub options: ham, egg, and cheese; bacon, egg, and cheese; and turkey sausage, egg, and cheese. You can order them any time of day on white, wheat, sourdough, flatbread, or a wheat wrap, in sizes from 5 to 12 inches.

✓ 5-Inch Smoked Ham and Egg on Wheat

The ham and egg on wheat comes standard with American cheese, but you can switch it out for another cheese if you prefer. With American cheese, it has 390 calories, 15g fat, 6g saturated fat, 39g carbohydrates, 25g protein, and 1,200mg sodium.

✗ 12-Inch Turkey Sausage and Egg on Sourdough

The turkey sausage and egg on sourdough (also with American cheese) contains 1,250 calories, 50g fat, 18g saturated fat, 121g carbohydrates, 78g protein, and 2,940mg sodium. Choosing white or wheat bread saves a little under 150 calories. 

Desserts

You'll find a small selection of fresh baked desserts on the Port of Subs menu. Expect a variety of cookies and a brownie which you can add to your meal.

✓ Oatmeal Raisin Cookie

The oatmeal raisin cookie is the lowest-calorie option on the Port of Subs dessert menu. One cookie provides 480 calories, 20g fat, 11g saturated fat, 69g carbohydrates, 6g protein, 400mg sodium, and 37g sugars.

✗ Jumbo Brownie

The jumbo brownie will add well over 700 calories to your meal. In total, one brownie has 760 calories, 36g fat, 9g saturated fat, 109g carbohydrates, 6g protein, 500mg sodium, and 81g sugars.

Kids' Meals

Port of Subs offers two kids' meals options for young diners—a 4-inch sub or a grilled cheese. You can create your own sandwich with your child's choice of meats, cheese, vegetables, and sauces, Meals come with chips, a drink, and a treat such as a fruit roll-up.

✓ 4" Turkey & Provolone Sub

Order a simple turkey-and-provolone kids' sub with tomatoes, lettuce, and onion for 210 calories, 4g fat, 1.5g saturated fat, 32g carbohydrates, 12g protein, and 620mg sodium.

✗ Provolone Grilled Cheese

The other kids' meal option is the grilled cheese. You'll also get to choose your own bread and cheese. If ordering the grilled cheese with sourdough and American cheese, expect 290 calories, 9g fat, 5g saturated fat, 41g carbohydrates, 12g protein, and 790mg sodium.

Diet-Specific Options

At Port of Subs, you can stick to a number of specific diets including gluten-free, low-carb, low-fat, low-sodium, and vegetarian, but you won't find much for low-FODMAP, diabetes-friendly, or vegan diets.

You can control the toppings and type of bread (from subs to wheat wraps or flatbread). You can also turn any classic sub into a salad or lettuce wrap to reduce calories and carbs, if that is important to you.

Gluten-Free

Although white, wheat, sourdough breads, flatbreads, and wraps all contain gluten, Port of Subs offers lettuce wraps and salads (and you can turn all classic subs into a salad). Menu items without gluten ingredients include:

  • Any classic sub, except tuna, as a lettuce wrap or salad
  • Chef salad
  • Garden salad
  • Spinach salad
  • All sauces and dressings, except teriyaki
  • Potato salad

For a nutritious, gluten-free meal at Port of Subs, select a classic club sandwich and ask for it in a lettuce wrap.

Low-Carb

Low-carb offerings are similar to gluten-free choices; skip the bread and opt for a classic sub as a lettuce wrap (5g to 11g carbs) or salad (8g to 15g carbs). Try the classic sub #7 (roast beef with provolone cheese) in a lettuce wrap for only 5g carbohydrates.

  • Classic subs as a lettuce wrap or salad
  • Caesar salad (omit croutons)
  • Spinach salad
  • Garden salad

Low-Fat

By ordering lean proteins and vegetables on subs, salads, and wraps, and keeping portion sizes smaller, you can reduce the fat content of your meal. For example, the small turkey and provolone sub (classic #8) on wheat bread has 9g fat total. Other low-fat options include:

  • Classic sub #2: Ham, turkey, and provolone (choose wheat bread, flatbread, lettuce wrap, or salad)
  • Classic sub #18: Roast beef, turkey, and provolone (choose wheat bread, flatbread, lettuce wrap, or salad)
  • Garden salad
  • Grilled chicken spinach salad
  • Spinach salad
  • Grilled chicken spinach salad

Low-Sodium

While many restaurant offerings are high in sodium, Port of Subs has some lower-sodium options. The garden salad, for example, has 160mg sodium. Other options include:

  • Grilled chicken spinach salad
  • Spinach salad
  • Grilled chicken spinach salad
  • Tuna and provolone sub on wheat or lettuce wrap
  • Turkey and provolone sub on wheat or lettuce wrap
  • Vegetarian sub on lettuce wrap

Vegetarian

Despite its large offering of meat sandwiches, Port of Subs has vegetarian options too. Try the vegetarian sub (classic sub #6) with three cheeses and avocado. Other vegetarian items are:

  • Gourmet grilled cheese
  • Garden salad
  • Spinach salad

Only the garden and spinach salad (without dressing) are also vegan. Garden vegetable soup is also free of animal products and is available at some Port of Subs locations.

Food Allergies and Safety

For anyone with common food allergies, Port of Subs offers menu items that can fit your needs. View allergen information on the website to find menu items free of eggs, fish, shellfish, wheat, milk, soy, tree nuts, and peanuts; you can also use this menu to find gluten-free choices.

Port of Subs Allergen Statement

"If you have an allergy concern, please inform the manager on duty to check the ingredient listing for specific menu items. Please note that we cannot guarantee that any of our menu items are free of allergens."

A Word From Verywell

Port of Subs' large menu is customizable, so most diners can order a meal that meets their allergen- and diet-specific needs, preferred flavor profiles, and health goals. Alternatives such as lettuce and wheat wraps, an ability to turn any classic sub into a salad, and small size sandwiches, allow for a range of 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."