These Quiznos nutrition facts list calories, fat, saturated fat, sodium, carbs, fiber, sugar and protein for 31 menu items. Quiznos items range from 120 to 1,410 calories; the Mesquite Chicken (12 inch) has 1,180 calories and 77 g of protein.
Values are for a standard serving, or the medium or regular size where an item comes in sizes, based on the nutrition information Quiznos publishes. Recipes change, so check www.quiznos.com before you order.
Also see the Quiznos guide, or browse all restaurant nutrition facts.
Overview
Quiznos nutrition facts by category
Categories · items · calories · protein
Quiznos nutrition facts cover 6 categories, from Sub Sandwiches to Soups, with calories and protein ranges for each.
Quiznos calories and protein by category
| Category | Items | Calories | Protein |
|---|---|---|---|
| Sub Sandwiches | 9 | 910 to 1,410 | 35 to 77 g |
| Breakfast | 3 | 420 to 510 | 23 to 25 g |
| Ciabatta Toasties | 3 | 490 to 560 | 20 to 24 g |
| Salads | 3 | 510 to 550 | 26 to 36 g |
| Sides and Desserts | 9 | 120 to 680 | 2 to 30 g |
| Soups | 4 | 145 to 315 | 5 to 20 g |
Each section below lists the full Quiznos nutrition facts for that category.
Sub Sandwiches
Quiznos Sub Sandwiches Nutrition Facts
9 items
Quiznos sub sandwiches range from 910 calories for the Lobster Classic (12 inch) to 1,410 for the Classic Italian (12 inch).
Quiznos nutrition facts: Sub Sandwiches
| Item | Calories | Fat (g) | Sat fat (g) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugar (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|
| Mesquite Chicken (12 inch) | 1,180 | 49 | 17 | 3,280 | 109 | 6 | 11 | 77 |
| Lobster Classic (12 inch) | 910 | 33 | 15 | 2,540 | 120 | 7 | 10 | 35 |
| Turkey Ranch & Swiss (12 inch) | 1,060 | 40 | 13 | 3,090 | 112 | 6 | 13 | 62 |
| Tuna Melt (12 inch) | 990 | 32 | 14 | 2,770 | 114 | 5 | 9 | 66 |
| Baja Chicken (12 inch) | 1,190 | 47 | 17 | 3,510 | 115 | 5 | 18 | 75 |
| Spicy Monterey (12 inch) | 950 | 26 | 10 | 3,560 | 125 | 6 | 23 | 56 |
| Veggie Guacamole (12 inch) | 1,240 | 67 | 22 | 2,450 | 121 | 10 | 14 | 42 |
| Classic Italian (12 inch) | 1,410 | 78 | 25 | 4,150 | 117 | 6 | 17 | 60 |
| Chipotle Turkey (12 inch) | 1,230 | 59 | 17 | 3,320 | 110 | 6 | 13 | 60 |
Breakfast
Quiznos Breakfast Nutrition Facts
3 items
Quiznos breakfast range from 420 calories for the Breakfast Flatbread (Bacon Egg Cheddar) to 510 for the Biscuit (Bacon Egg Cheddar).
Quiznos nutrition facts: Breakfast
| Item | Calories | Fat (g) | Sat fat (g) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugar (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|
| Biscuit (Bacon Egg Cheddar) | 510 | 31 | 15 | 1,650 | 38 | 1 | 6 | 23 |
| Breakfast Flatbread (Bacon Egg Cheddar) | 420 | 23 | 9 | 1,070 | 31 | 1 | 4 | 24 |
| Breakfast Sub (Bacon Egg Cheddar) | 470 | 24 | 9 | 1,170 | 38 | 1 | 5 | 25 |
Ciabatta Toasties
Quiznos Ciabatta Toasties Nutrition Facts
3 items
Quiznos ciabatta toasties range from 490 calories for the Ham & Swiss Ciabatta to 560 for the Little Italy Ciabatta.
Quiznos nutrition facts: Ciabatta Toasties
| Item | Calories | Fat (g) | Sat fat (g) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugar (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|
| Ham & Swiss Ciabatta | 490 | 21 | 5 | 1,210 | 58 | 2 | 9 | 20 |
| Little Italy Ciabatta | 560 | 29 | 9 | 1,580 | 52 | 2 | 5 | 23 |
| Southwest Club Ciabatta | 510 | 24 | 4.5 | 1,430 | 49 | 2 | 4 | 24 |
Salads
Quiznos Salads Nutrition Facts
3 items
Quiznos salads range from 510 calories for the Chef Salad (Full) to 550 for the Honey Mustard Chicken Salad (Full).
Quiznos nutrition facts: Salads
| Item | Calories | Fat (g) | Sat fat (g) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugar (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|
| Honey Mustard Chicken Salad (Full) | 550 | 39 | 10 | 1,350 | 20 | 4 | 14 | 36 |
| Apple Harvest Chicken Salad (Full) | 540 | 28 | 5 | 910 | 52 | 7 | 39 | 26 |
| Chef Salad (Full) | 510 | 36 | 10 | 1,820 | 16 | 4 | 8 | 33 |
Sides and Desserts
Quiznos Sides and Desserts Nutrition Facts
9 items
Quiznos sides and desserts range from 120 calories for the Baked Lays to 680 for the Birthday Cake Donut Holes.
Quiznos nutrition facts: Sides and Desserts
| Item | Calories | Fat (g) | Sat fat (g) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugar (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|
| Baked Lay's Barbecue Chips | 140 | 4 | 1 | 220 | 24 | 2 | 4 | 2 |
| Baked Lays | 120 | 2 | 0 | 135 | 23 | 2 | 2 | 2 |
| Birthday Cake Donut Holes | 680 | 22 | 8 | 1,590 | 38 | 4 | 9 | 30 |
| Cheetos | 310 | 21 | 4 | 500 | 26 | 1 | 2 | 3 |
| Chocolate Brownie | 310 | 16 | 3.5 | 150 | 40 | 2 | 24 | 4 |
| Chocolate Chunk Cookie | 390 | 19 | 11 | 170 | 54 | 1 | 31 | 4 |
| Cinnamon Sugar Cookie | 400 | 17 | 11 | 290 | 58 | 1 | 33 | 4 |
| Garden Salsa Sun Chips | 210 | 9 | 1 | 220 | 27 | 4 | 4 | 4 |
| Harvest Cheddar Sun Chips | 210 | 9 | 2 | 320 | 27 | 4 | 3 | 4 |
Soups
Quiznos Soups Nutrition Facts
4 items
Quiznos soups range from 145 calories for the Chicken Noodle Soup (Regular) to 315 for the Chili (Regular).
Quiznos nutrition facts: Soups
| Item | Calories | Fat (g) | Sat fat (g) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugar (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|
| Broccoli Cheese Soup (Regular) | 245 | 15 | 9 | 1,455 | 22 | 1 | 6 | 6 |
| Tomato Bisque Soup (Regular) | 210 | 13 | 7 | 1,090 | 25 | 2 | 9 | 5 |
| Chicken Noodle Soup (Regular) | 145 | 5 | 1.5 | 1,475 | 18 | 1 | 2 | 7 |
| Chili (Regular) | 315 | 11 | 2.5 | 1,055 | 38 | 10 | 8 | 20 |
Best picks
Healthiest Quiznos items
Lowest calorie, most protein, lowest sodium
The healthiest Quiznos picks by the numbers are the Tomato Bisque Soup (Regular) for the fewest calories, the Mesquite Chicken (12 inch) for the most protein and the Apple Harvest Chicken Salad (Full) for the least sodium.
- 1
Lowest calorie
Tomato Bisque Soup (Regular) (210), Broccoli Cheese Soup (Regular) (245), Chili (Regular) (315).
- 2
Quiznos protein picks
Mesquite Chicken (12 inch) (77 g), Baja Chicken (12 inch) (75 g), Tuna Melt (12 inch) (66 g).
- 3
Lowest sodium
Apple Harvest Chicken Salad (Full) (910 mg), Chili (Regular) (1,055 mg), Breakfast Flatbread (Bacon Egg Cheddar) (1,070 mg).
- 4
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FAQ
Quiznos nutrition facts FAQs
Q1Where can I find Quiznos nutrition facts?
On this page, which lists Quiznos nutrition facts for 31 items.
Q2How many calories are in a Mesquite Chicken (12 inch)?
1,180 calories.
Q3What is the lowest calorie Quiznos item?
The Tomato Bisque Soup (Regular), at 210 calories, among main items.
Q4What is the highest calorie Quiznos item?
The Classic Italian (12 inch), at 1,410 calories.
Q5Which Quiznos item has the most protein?
The Mesquite Chicken (12 inch), with 77 g.
Q6Which Quiznos item has the least sodium?
The Apple Harvest Chicken Salad (Full), with 910 mg among main items.
Q7Are the values for a medium size?
Yes, where an item comes in sizes the medium or regular size is listed.
Q8How do I total a Quiznos meal?
Add the calories of each item from the tables on this page.
Q9How much sodium should I have in a day?
The FDA daily value is 2,300 mg.
Q10Do these numbers include sauces?
Only where a sauce is part of the standard recipe; sauces listed separately add more.
Q11How often is this page updated?
We recheck the values when the menu changes; last updated October 2026.
Q12Where can I find more Quiznos guides?
On our Quiznos guide page, which lists every MenuWithPrice guide for Quiznos.
