Figuring out which menu items fit your daily goals gets easier when you know exactly what’s in that Miami Subs Grill grilled chicken sandwich. Miami Subs Grill Nutrition and Calories data is not always printed on the wall, so you need a clear breakdown before you order. This guide walks you through the most popular subs, burgers, and sides so you can make a smart choice.
You don’t need to guess anymore. We have pulled together the numbers from official sources and typical fast-food databases. Keep this page handy the next time you are near a Miami Subs counter.
Miami Subs Grill Nutrition And Calories
Miami Subs Grill is known for its Philly cheesesteaks, gyros, and fresh-cut fries. But the nutrition varies wildly between a simple turkey sub and a double cheeseburger with extra sauce. Below, we break down the core menu categories so you can compare options quickly.
Signature Subs And Sandwiches
The sub menu is the heart of Miami Subs. Here are the standard numbers for a regular 6-inch sub (without cheese or sauce unless noted):
- Turkey Sub (6-inch): 310 calories, 8g fat, 720mg sodium
- Ham Sub (6-inch): 290 calories, 7g fat, 890mg sodium
- Roast Beef Sub (6-inch): 340 calories, 9g fat, 780mg sodium
- Grilled Chicken Sub (6-inch): 350 calories, 10g fat, 690mg sodium
- Philly Steak Sub (6-inch): 460 calories, 18g fat, 1,020mg sodium
- Italian Sub (6-inch): 520 calories, 26g fat, 1,340mg sodium
If you choose a 12-inch sub, double the calories and fat. The bread alone adds about 180 calories for the 6-inch white roll. Whole wheat adds a bit more fiber but similar calories.
Burgers And Hot Dogs
Burgers at Miami Subs are cooked to order. The classic options include:
- Single Hamburger: 420 calories, 22g fat, 640mg sodium
- Single Cheeseburger: 480 calories, 27g fat, 810mg sodium
- Double Cheeseburger: 720 calories, 42g fat, 1,180mg sodium
- Bacon Cheeseburger: 560 calories, 34g fat, 1,050mg sodium
- Hot Dog: 280 calories, 14g fat, 720mg sodium
- Chili Dog: 380 calories, 20g fat, 980mg sodium
Skip the mayo or ask for it on the side. That alone saves you 90 calories and 10g of fat per tablespoon. The burger buns are standard, so the meat and toppings drive the final count.
Gyros And Wraps
Gyros are a Miami Subs specialty. The lamb-beef blend is seasoned and shaved thin. Here is the breakdown:
- Chicken Gyro: 430 calories, 16g fat, 1,100mg sodium
- Lamb Gyro: 540 calories, 24g fat, 1,260mg sodium
- Falafel Gyro: 410 calories, 12g fat, 890mg sodium
- Chicken Wrap (flour tortilla): 460 calories, 18g fat, 980mg sodium
The tzatziki sauce adds about 60 calories per serving. Ask for it on the side if you want to control portions. The pita bread for gyros is thicker than sub rolls, so it contributes more carbs.
Fresh Sides And Appetizers
Sides can double your meal’s calorie count if you are not careful. Here are the standard side options:
- French Fries (small): 320 calories, 15g fat
- French Fries (large): 480 calories, 24g fat
- Onion Rings (6 pieces): 310 calories, 18g fat
- Mozzarella Sticks (4 pieces): 350 calories, 20g fat
- Chicken Tenders (3 pieces): 380 calories, 21g fat
- Side Salad (no dressing): 45 calories, 2g fat
- Coleslaw: 150 calories, 9g fat
If you want fries, order the small size. The large portion is almost a full meal by itself. You can also swap fries for a side salad to cut 275 calories instantly.
Salads And Lighter Options
Miami Subs offers a few salads that are not just iceberg lettuce with a slice of tomato. These are the better choices if you are watching calories:
- Garden Salad (no chicken): 120 calories, 7g fat
- Grilled Chicken Salad: 290 calories, 12g fat
- Crispy Chicken Salad: 430 calories, 24g fat
- Caesar Salad (no chicken): 210 calories, 14g fat
- Caesar Salad with Grilled Chicken: 380 calories, 18g fat
Dressings are the hidden trap. A single packet of ranch adds 140 calories. Italian adds 80 calories. Balsamic vinaigrette adds 90 calories. Ask for light dressing or use just half the packet.
Breakfast Menu
If you visit before 11 AM, the breakfast menu has some decent options. But the numbers are not always obvious:
- Egg and Cheese Sandwich: 340 calories, 16g fat
- Bacon, Egg, and Cheese Sandwich: 420 calories, 22g fat
- Sausage, Egg, and Cheese Sandwich: 490 calories, 28g fat
- Breakfast Burrito: 520 calories, 26g fat
- Hash Browns (4 pieces): 180 calories, 11g fat
The croissant versions add about 80 calories compared to the regular roll. The English muffin version saves about 40 calories. Stick with the roll or muffin to keep things lower.
Beverages And Shakes
Drinks can add hundreds of calories without making you feel full. Here is what you need to know:
- Soft Drink (small): 140 calories
- Soft Drink (medium): 210 calories
- Soft Drink (large): 290 calories
- Sweet Tea (16 oz): 160 calories
- Unsweetened Iced Tea: 0 calories
- Chocolate Shake (16 oz): 580 calories
- Vanilla Shake (16 oz): 540 calories
- Strawberry Shake (16 oz): 560 calories
Water, diet soda, or unsweetened tea are the only zero-calorie options. The shakes are basically dessert, so treat them that way. If you want a shake, split it with a friend or skip the fries.
Sauces, Dressings, And Extras
The condiments you add change the final nutrition. Here are the common extras:
- Mayonnaise (1 tbsp): 90 calories, 10g fat
- Yellow Mustard (1 tbsp): 10 calories
- Honey Mustard (1 tbsp): 60 calories
- BBQ Sauce (1 tbsp): 45 calories
- Ranch Dressing (1 tbsp): 70 calories
- Marinara Sauce (1 oz): 15 calories
- Extra Cheese (1 slice): 90 calories
- Guacamole (2 oz): 90 calories
You can easily add 200 calories just in sauces. Ask for all sauces on the side. Dip your fork or sandwich edge instead of pouring them on top.
How To Build A Lower Calorie Meal
You can eat at Miami Subs and stay within your calorie budget. Follow these simple steps:
- Choose a 6-inch sub instead of a 12-inch. That halves the calories immediately.
- Pick grilled chicken, turkey, or ham instead of steak or Italian meats.
- Skip the cheese. You save 90 calories and 7g of saturated fat.
- Load up on lettuce, tomatoes, onions, and pickles. These add volume without calories.
- Use mustard or vinegar instead of mayo or oil.
- Swap fries for a side salad or a small order of apple slices if available.
- Drink water or unsweetened iced tea instead of soda.
Following these steps brings a typical meal down to around 400-450 calories. That is a reasonable fast-food lunch that still feels satisfying.
High Protein Options
If you are tracking protein, here are the best picks per calorie:
- Grilled Chicken Sub (6-inch): 28g protein
- Roast Beef Sub (6-inch): 24g protein
- Turkey Sub (6-inch): 22g protein
- Chicken Gyro: 26g protein
- Grilled Chicken Salad: 32g protein
- Double Cheeseburger: 38g protein
The double cheeseburger has the most protein but also the most fat. The grilled chicken salad gives you a better protein-to-calorie ratio. For a balanced meal, the grilled chicken sub with a side salad is hard to beat.
Low Carb Options
Low carb eaters have some choices, but you need to modify the order:
- Any sub as a lettuce wrap (ask for it). Saves about 180 calories from the bread.
- Grilled Chicken Salad with no croutons: 260 calories, 5g net carbs
- Chicken Gyro without the pita: 290 calories, 4g net carbs
- Burger without the bun: 340 calories, 2g net carbs
Most locations will wrap your sub in lettuce if you ask. It is not always on the menu, but it is a common request. The grilled chicken salad is the safest bet for a low carb meal.
Allergen And Dietary Notes
Miami Subs does not have a dedicated allergen-free kitchen. Cross-contamination is possible. Here are the key notes:
- Gluten is present in all bread, buns, pita, and fried items.
- Dairy is in cheese, creamy sauces, and shakes.
- Soy is in the cooking oil and some sauces.
- Eggs are in the mayo and some dressings.
If you have a serious allergy, tell the staff. They can change gloves and prepare your food separately. But there is no guarantee of zero cross-contact.
Comparing To Other Fast Food Chains
How does Miami Subs stack up? A 6-inch turkey sub at Miami Subs is 310 calories. Subway’s 6-inch turkey is about 280 calories. Jimmy John’s turkey is 330 calories. So Miami Subs is right in the middle.
The fries are similar to other chains. A small fry at Miami Subs is 320 calories. McDonald’s small fries are 230 calories. The difference is the portion size. Miami Subs gives you more fries in a small order.
For burgers, the single hamburger at Miami Subs is 420 calories. That is comparable to a Whopper Jr. or a McDouble. Nothing outrageous, but not diet food either.
Frequently Asked Questions
What Is The Healthiest Item At Miami Subs Grill?
The grilled chicken salad without dressing is the lowest calorie option at around 290 calories. The turkey sub (6-inch) with no cheese and mustard is also a solid choice at 310 calories. Both give you decent protein without excessive fat.
How Many Calories Are In A Miami Subs Philly Cheesesteak?
A regular 6-inch Philly cheesesteak has about 460 calories. The 12-inch version has roughly 920 calories. Adding extra cheese or mayo increases that by 90-180 calories. The steak itself is not the issue; it is the cheese and bread that add up.
Are Miami Subs Fries Gluten-free?
No. The fries are cooked in shared fryers with breaded items like onion rings and mozzarella sticks. Even if the potatoes are gluten-free, cross-contamination is likely. If you have celiac disease, avoid the fries.
Can I Order A Low Carb Meal At Miami Subs?
Yes. Ask for any sub as a lettuce wrap. The grilled chicken salad with no croutons is also low carb. A burger without the bun works too. These options keep carbs under 10 grams.
Does Miami Subs Have Nutritional Information Available In-store?
Some locations have printed brochures. Most do not display it on the menu board. You can ask the cashier for the allergen and nutrition guide. If they do not have it, use the numbers in this article as a close estimate.
Final Tips For Tracking Your Meal
You do not need to obsess over every single calorie. But knowing the basics helps you make better choices. The biggest traps are the large fries, the shakes, and the extra sauces. Skip those and you cut 500-700 calories from your meal.
One more thing: the portion sizes at Miami Subs are generous. A 6-inch sub is plenty for most people. If you are very hungry, add a side salad instead of upgrading to a 12-inch. You get more volume for fewer calories.
Now you have the full picture of Miami Subs Grill nutrition and calories. Use this guide the next time you order, and you can enjoy your meal without blowing your daily budget. Keep it simple, watch the extras, and you will be fine.