Subway B.M.T. Salad (no dressing): 530 calories
- 21gProtein
- 13gCarbs
- 45gFat
- 1,220mgSodium
Add it to an order in the calculator
Official U.S. values from Subway U.S. Nutrition Information (October 2026), last checked October 25, 2026. Restaurants change recipes, so values in your area can differ. For allergens, see Subway official allergen information.
Subway B.M.T. Salad nutrition facts
| Item | Calories | Protein | Carbs | Fat | Sodium | Sat. fat | Sugar | Fiber | % of 2,000 cal |
|---|---|---|---|---|---|---|---|---|---|
| B.M.T. Salad (no dressing) | 530 | 21g | 13g | 45g | 1,220mg | 13g | 5g | 4g | 27% |
The Subway B.M.T. Salad (no dressing) is about 27% of a 2,000-calorie day and 53% of the 2,300mg daily sodium limit in the U.S. Dietary Guidelines.
How the B.M.T. Salad ranks
- The B.M.T. Salad (no dressing) is the highest in calories of the 8 items in the Subway “Salads” menu, and 8th for protein per calorie.
- Across the 62 items of the same kind we track at 6 chains, it is the 27th lightest; their average is 545 calories.
How to make a Subway order lighter
- Order the Sweet Onion Teriyaki Chicken Salad (no dressing) instead: 230 fewer calories, 23g protein.
- Order the Oven-Roasted Turkey Salad (no dressing) instead: 130 fewer calories, 20g protein.
- Order the Tuna Salad (no dressing) instead: 130 fewer calories, 21g protein.
How long it takes to burn off
For a 155 lb person, the Subway B.M.T. Salad (no dressing) takes about 120 minutes of brisk walking, 55 minutes of running (5 mph) or 55 minutes of cycling. Figures from Harvard Health’s calories-burned table; heavier people burn calories faster.
Compared with other restaurants
Similar-calorie salads at other chains (same size where the chain has one):
- Panera Bread Asian Sesame Chicken Salad (Whole): 530 calories, 29g protein
- QDOBA Citrus Lime Chicken Salad: 540 calories, 31g protein
- Chick-fil-A Market Salad (with grilled chicken and Zesty Apple Cider Vinaigrette): 550 calories, 28g protein
- KFC Caesar Side Salad: 40 calories, 3g protein
- Dairy Queen Side Salad: 20 calories, 1g protein
Questions people ask
The Subway B.M.T. Salad (no dressing) has 530 calories, with 21g of protein, 13g of carbs and 45g of fat, according to the restaurant’s official U.S. nutrition information.
The Sweet Onion Teriyaki Chicken Salad (no dressing) has 300 calories, 230 fewer, and still keeps most of the protein.
More Subway calories
6" B.M.T. · 6" Oven-Roasted Turkey · 6" Tuna · 6" Meatball Marinara · 6" Sweet Onion Teriyaki Chicken · 6" Cold Cut Combo · 6" Veggie Delite · 6" Grilled Chicken · 6" Spicy Italian · 6" Steak Philly · 6" Black Forest Ham · 6" Subway Club · 6" Chicken & Bacon Ranch · 6" Roast Beef · 6" Chipotle Philly · 6" All American Club · 6" 5 Meat Italian · 6" Meatball Pepperoni · 6" Buffalo Chicken · 6" Steak & Bacon · 6" Honey Mustard Chicken · 6" Big Hot Pastrami · 6" B.L.T. · 6" Oven-Roasted Turkey & Ham · 6" Pizza Sub · 6" Veggie Patty · Baja Chicken Protein Pocket · Italian Trio Protein Pocket · Peppercorn Ranch Chicken Protein Pocket · Turkey & Ham Protein Pocket · 6" Bacon, Egg & Cheese · 6" Egg & Cheese with Black Forest Ham · 6" Egg & Cheese · 6" Steak, Egg & Cheese · Grilled Chicken Salad · Veggie Delite Salad · Steak Philly Salad · Chicken & Bacon Ranch Salad · Sweet Onion Teriyaki Chicken Salad · Oven-Roasted Turkey Salad · Tuna Salad · Grilled Chicken Protein Bowl · Chicken & Bacon Ranch Protein Bowl · Steak Philly Protein Bowl · Sweet Onion Teriyaki Chicken Protein Bowl · Oven-Roasted Turkey Protein Bowl · B.M.T. Protein Bowl · Chocolate Chip Cookie · Hash Browns · Double Chocolate Cookie · Oatmeal Raisin Cookie · White Chip Macadamia Nut Cookie · Raspberry Cheesecake Cookie · Broccoli Cheddar Soup · Loaded Baked Potato Soup with Bacon