Subway

Grilled Chicken Salad Calories & Nutrition — Subway

Subway Grilled Chicken Salad: 230 cal, 28g protein, 11g carbs, 9g fat per with cheese, no dressing. Full nutrition breakdown, lighter ordering swaps, and the fastest way to track it.

By Bento Bunny Team

Ordering the Grilled Chicken Salad? At Subway, it comes to 230 calories, with 28g of protein, 11g of carbs, and 9g of fat per serving (with cheese, no dressing). Here's the complete macro picture, sibling-item comparisons, and tracking notes.

Where the calories come from

Splitting the 230 calories by macro: 47% from protein, 19% from carbs, and 34% from fat. In the Grilled Chicken Salad, protein leads at roughly 47% of calories (28g) — unusually protein-forward for a fast-food item, and useful if you're trying to hit a daily protein target while eating out.

Lighter swaps and ordering tips

Dressing logged separately; a packet of ranch adds ~250 kcal.

Keep in mind that published numbers describe the standard build — every added sauce, swapped side, or upsized portion moves the totals from the table above.

Other salads & bowls at Subway

ItemCaloriesProteinCarbsFat
Grilled Chicken Salad23028g11g9g
Oven Roasted Turkey No Bready Bowl24028g14g9g
Italian B.M.T. Salad29016g12g21g

The fastest way to log a Subway order

Official numbers like the ones above describe a textbook grilled chicken salad — not the one with extra cheese or the sauce you asked for on the side. Instead of hunting through a database for the closest match, take a photo in Bento Bunny: the app recognises what's actually on the tray, estimates portions, and files the macros into your day. On iOS 26+ the AI runs entirely on-device.

Start tracking with Bento Bunny

AI calorie tracking — just Type what you eat.

Frequently Asked Questions

How many calories are in the Subway Grilled Chicken Salad?
The Grilled Chicken Salad at Subway contains 230 calories (with cheese, no dressing), made up of 28g of protein, 11g of carbohydrates, and 9g of fat.
How much protein is in the Grilled Chicken Salad?
The Grilled Chicken Salad provides 28g of protein, which is roughly 56% of the FDA daily value of 50g.
Is the Grilled Chicken Salad healthy? How does it fit a 2,000-calorie day?
At 230 calories, the Grilled Chicken Salad takes up about 12% of a 2,000-calorie day. Whether it "fits" depends on the rest of your day: the macro split is 28g protein / 11g carbs / 9g fat, so plan the surrounding meals around whichever number is hardest for you to hit.
What's the easiest way to track the Grilled Chicken Salad?
Photo-based logging is the fastest path — Bento Bunny recognises your Grilled Chicken Salad from a single picture, including customizations the standard database entry misses, and adds the macros to your day automatically.