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

Sub sandwich

 

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A popular subway sandwich franchise headquartered in Reno, Nevada, Port of Subs establishments are located throughout the western U.S. Known as your “Neighborhood Sandwich Shop,” this 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.

At Port of Subs, you'll also find a varied menu that includes hot subs, garden salads, healthy wraps, and sides ranging from macaroni salad to freshly baked cookies.

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, RD, CDE

Navigating the Menu

The majority of the Port of Subs menu offers hot specialty and classic subs contain a high amount of sodium and gluten. However, this establishment offers an ability to customize sandwiches, allowing you to add fresh vegetable and lean protein toppings. You can also order garden salads and an assorted number of wheat and healthy lettuce wraps.

For hearty breakfast eaters, Port of Subs offers egg-filled wraps and subs that come with your choice of protein.

Most Nutritious Option
  • 5 Inch Bacon, Lettuce, and Tomato Sub on Wheat (Signature Hot Subs)

  • 5 Inch Roasted Chicken and Provolone Sub on Wheat (Classic Subs)

  • Spinach Salad (Salads)

  • Roast beef, Turkey, and Provolone Lettuce Wrap (Wraps)

  • Baked Lays (Sides)

  • 5 Inch Smoked Ham and Egg American Sub on Wheat (Breakfast)

Least Nutritious Option
  • 12 Inch Meatball, Marinara Sauce, Provolone on Sourdough (Signature Hot Subs)

  • X-Large Tuna and Provolone on Sourdough (Classic Subs)

  • Tuna Salad (Salads)

  • Tuna and Provolone Wheat Wrap (Wraps)

  • 12 oz Macaroni Salad (Sides)

  • 12 Inch Turkey Sausage and Egg American Sub on Sourdough Sub (Breakfast)

Healthiest Option

If you’re looking for the healthiest option at Port of Subs, the Spinach Salad offers the highest amount of vitamins and minerals combined with the lowest number of calories. You’ll also find the salad amenable for those following vegetarian, low-sodium, and low-fat diets.

With less than half a gram of saturated fat, the Spinach Salad's ingredients include a bed of spinach, and toppings of tomato, onion, cucumber, and olives. Although low in protein, the salad only has eight grams of carbohydrates, and you won’t consume any cholesterol. 

Signature Hot Subs

The Signature Hot Subs offered at Port of Subs include a number of specialty sandwiches with a range of ingredients, including meatballs, grilled cheese, and teriyaki chicken. You can get the subs on white, wheat (the healthiest option), sourdough, and flatbread.
Most Nutritious Option

5 Inch Bacon, Lettuce, and Tomato (BLT) Sub on Wheat

The small BLT on wheat has 306 calories, 11.2 g fat, 5.3 g saturated fat, 37 g carbohydrates, 21 g protein, and 1,322 mg sodium. You can eat this classic American sandwich and stay relatively healthy, as the sub contains a low amount of calories and saturated fat.

Least Nutritious Option

12 Inch Meatball, Marinara Sauce, and Provolone on Sourdough

The classic large meatball on sourdough contains 1,516 calories, 69.5 g fat, 23.2 g saturated fat, 146 g carbohydrates, 83 g protein, and 3,816 mg sodium. If you prefer a red meat option, the NY Steak and Provolone Sub has approximately 500 calories less and 60 grams of fat less per serving.

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 as follows:

  • 5 inch small
  • 8 inch medium
  • 12 inch large
  • X-large

For the healthiest Classic Subs, look for lean proteins, such as the following:

  • Turkey
  • Roast beef
  • Smoked ham
  • Roasted chicken

You’ll also want to order the wheat bread as this contains the least amount of calories and sodium.

Most Nutritious Option

5 Inch Roasted Chicken and Provolone Sub on Wheat

The small roasted chicken on wheat contains 338 calories, 9 g fat, 2.9 g saturated fat, 38 g carbohydrates, 28 g protein, and 1,013 mg sodium.

The vegetarian option, which you might think is the healthiest option, actually isn't. The vegetarian sub contains three types of cheese (Swiss, provolone, and smokey cheddar), and this makes for a sandwich that is high in both calories and fat. 

Least Nutritious Option

X-Large Tuna and Provolone on Sourdough
The X-Large tuna on sourdough with provolone has 2,593 calories, 106.8 g fat, 24.3 g saturated fat, 258 g carbohydrates, 148 g protein, and 4,684 mg sodium. If you prefer tuna, ordering a small on wheat will save you 1,100 calories, or you should split up the extra large sandwich for multiple meals.

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 lessen your carb intake.

Ordering these popular salad toppings will add the following calories:

  • Croutons: 20
  • Crackers: 80
  • 1 oz Ranch dressing: 110
  • Caesar dressing: 1 oz 110
  • Creamy Italian: 1 oz 100

Most Nutritious Option

Spinach Salad

The Spinach Salad has 64 calories, 2.5 g fat, 0.5 g saturated fat, 8 g carbohydrates, 3 g protein, and 195 mg sodium. This salad is the healthiest option on the menu; you can also add grilled chicken as a topping for a protein-rich meal (which will add 210 calories).

Least Nutritious Option

Tuna Salad

The Tuna Salad contains 444 calories, 28.3 g fat, 4.8 g saturated fat, 15 g carbohydrates, 33 g protein, and 763 mg sodium. If you prefer a salad with meat, the Chef salad has ham and turkey, and only has a little under 200 calories.

Wraps

You can order the Classic Subs as a lettuce or wheat wrap and the Signature Hot Subs as a wheat wrap. Each lettuce wrap contains only six to 13 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.

Most Nutritious Option

Roast beef, Turkey, and Provolone Lettuce Wrap

The roast beef in the lettuce wrap has 277 calories, 11.6 g fat, 4 g saturated fat, 6 g carbohydrates, 37 g protein, and 863 mg sodium. The 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.

Least Nutritious Option

Tuna and Provolone Wheat Wrap

The tuna in a wheat wrap has 809 calories, 43.4 g fat, 14.3 g saturated fat, 59 g carbohydrates, 48 g protein, and 1,499 mg 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

Port of Subs has a number of sides, ranging from packages of popular brands of chips to potato salad and macaroni salad scoops. Baked chips and Smartfood White Cheddar Popcorn are the healthiest options; and the two salads (potato and macaroni) are the least nutritious.

Most Nutritious Option

Baked Lays

An individual package of Baked Lays has 130 calories, 2 g fat, 0 g saturated fat, 26 g carbohydrates, 2 g protein, and 150 mg sodium. If you prefer fried chips, you’ll add an extra 110 calories for the standard Lays.

Least Nutritious Option

12 oz Macaroni Salad

The macaroni salad has 769 calories, 61 g fat, 11.6 g saturated fat, 65 g carbohydrates, 12 g protein, and 1,864 mg sodium. If you want a side salad, an eight-ounce potato salad will save you approximately 430 calories when compared to the 12-ounce macaroni.

Breakfast

Port of Subs offers three breakfast sub options:

  • Smoked Ham, Egg, American
  • Peppered Bacon, Egg, American
  • Turkey Sausage, Egg, American

You can order them on white, wheat, sourdough, flatbread, and a wheat wrap ranging in sizes from 5 to 12 inches.

Most Nutritious Option

5 Inch Smoked Ham and Egg American on Wheat Sub

The ham and egg on wheat is the most nutritious of the three subs with 389 calories, 14.8 g fat, 6.2 g saturated fat, 38 g carbohydrates, 25 g protein, and 1,203 mg sodium.

Least Nutritious Option

12 Inch Turkey Sausage and Egg American Sub on Sourdough Sub
The turkey sausage and egg on sourdough contains 1,326 calories, 54.1 g fat, 20.4 g saturated fat, 124 g carbohydrates, 74 g protein, and 2,657 mg sodium. Choosing white or wheat bread for a 12-inch sub instead will save you a little under 150 calories. 

Diet-Specific Options

At Port of Subs, you can stick to a number of specific diets, as you control the toppings and type of bread (from subs to wheat wraps or flatbread). You can also turn any classic sub into a salad and save on carbs, as well as stave off gluten from the bread.

If you follow any of these specialty diets, you can find friendly menu items:

  • Vegetarian
  • Gluten-Free
  • Low-sodium
  • Low-fat

Vegetarian

Despite its large offerings of meat sandwiches, Port of Subs has vegetarian options. You will, however, find following a vegan diet challenging, as the vegetarian items contain dairy.

Vegetarian items include the following:

  • Vegetarian, Provolone, Swiss, Smokey Cheddar Sub
  • Kids American Cheese
  • Garden Salad
  • Spinach Salad
  • Potato Salad
  • Macaroni Salad
  • Broccoli Cheese Soup
  • Vegetable Garden Soup

Gluten-Free Diet

Although subs contain gluten, Port of Subs has lettuce wraps and salads (and you can turn all classic subs into a salad).

Gluten-free items include the following:

  • Any classic sub as a lettuce wrap
  • Chef's Salad
  • Any classic sub as a salad
  • Garden Salad
  • Grilled Chicken Salad
  • Grilled Chicken Spinach Salad
  • Spinach Salad
  • Potato Salad
  • Chicken Tortilla Soup

Low-Sodium Diet

Port of Subs offers alternatives that can create low-sodium meals, such as the following:

  • Garden Salad
  • Grilled Chicken Spinach Salad
  • Spinach Salad
  • Grilled Chicken Spinach Salad
  • Tuna, Provolone on Wheat and Lettuce Wrap
  • Turkey, Provolone on Wheat and Lettuce Wrap
  • Vegetarian, Provolone, Swiss, Smokey Cheddar on Lettuce Wrap

Low-Fat Diet

By ordering lean proteins and vegetables on subs, salads, and wraps, you can stave off the fat.

Low-fat items include the following:

  • Ham, Turkey, Provolone on Wheat, Flatbread, Lettuce Wrap, and Salad
  • Turkey, Provolone on Wheat, Flatbread, Lettuce Wrap, and Salad
  • Roast beef, Turkey, Provolone on Wheat, Flatbread, Lettuce Wrap, and Salad
  • Garden Salad
  • Grilled Chicken Spinach Salad
  • Spinach Salad
  • Grilled Chicken Spinach Salad

Food Allergies and Safety

For anyone with common food allergies, Port of Subs offers menu items that can fit within your allergen-specific needs. However, you need stay mindful of any potential cross contamination in the kitchen. If you feel any trepidation, you should avoid this restaurant.

To stay vigilant with your allergies, you can perform the following:

  • Ask if the staff member preparing your meal can switch to new plastic gloves to avoid any potential cross contamination.
  • Modify your order. For example, ask for a lettuce wrap instead of bread if you have a gluten intolerance.
  • Review Port of Sub’s allergen information off the website. You can choose from nine different allergens and the website will display recommendations.

A Word From Verywell

Port of Subs large menu is customizable, allowing most diners to order a meal that meets their allergen- and diet-specific needs, preferred flavor profiles, and health goals. With alternatives such as lettuce and wheat wraps, an ability to turn any classic sub into a salad, and small size sandwiches, you can create a healthy meal from Port of Subs's offerings.

If you order a side, stick to baked chips or popcorn and avoid the calorie-laden macaroni and potato salads.

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