Subway Italian B.M.T. Salad (regular)

Calories, kilojoules and macros.

About 14% of the 8,700 kJ average daily intake. 18 calories per gram of protein.

Can you make it leaner?

Subway only publishes the whole-item total for this one, so individual ingredients can't be removed and priced out. Lighter options in the same category are below.

Lighter salad bowls at Subway

• Veggie Delite with Avo Salad (large)11.7g protein284 cal≈ 1,190 kJ
• Chicken Classic Salad (regular)14g protein280 cal≈ 1,170 kJ
• Chipotle Steak Melt Salad (regular)17.2g protein280 cal≈ 1,170 kJ
• BBQ Southern-Style Chicken Salad (regular)11g protein272 cal≈ 1,140 kJ

All Subway items · Lowest-calorie Subway · High-protein Subway

Questions

How many calories are in a Subway Italian B.M.T. Salad (regular)?

A Subway Italian B.M.T. Salad (regular) has 289 calories (about 1,210 kJ), according to Subway Australia's published nutrition information. That's about 14% of the 8,700 kJ average adult daily intake used on Australian food labels.

How much protein is in a Subway Italian B.M.T. Salad (regular)?

It has 16.3g of protein, 7.8g of carbohydrate and 21.4g of fat.

How can I make a Subway Italian B.M.T. Salad (regular) lower in calories?

Subway only publishes the total for this item, so individual ingredients can't be priced out. Lighter salad bowls options at Subway include the Veggie Delite with Avo Salad (large) (284 cal) and Chicken Classic Salad (regular) (280 cal).

Figures from Subway Australia's published nutrition information, October 2026. kJ values are converted from calories (1 calorie = 4.184 kJ) and rounded to the nearest 10. Menus and recipes change, so figures may differ in-store.