Blimpie Menu Calories & Nutrition 2026
Blimpie menu calories range from about 330 for a regular Deli Trio to 1,610 for a large Blimp, so the gap between the lightest and heaviest subs is huge. Most 6-inch subs land between 410 and 560 calories, while salads start at just 30. Here’s the full breakdown of what I found, including lighter picks and Blimpie’s official nutrition PDF.
Blimpie’s been slicing subs since 1964, and the menu runs way deeper than most people expect: Italian-style subs, chicken subs, wraps, salads, soups, and those sneaky-good sides. The size you pick matters just as much as the sandwich, though. A 6-inch (regular) sub has roughly half the calories of the same sub in a 12-inch (large). Want the prices too? Check the full Blimpie menu with prices before you go.
The build is simple, which makes the nutrition easy to read. Bread, deli meats, cheese, veggies, sauces. Most of the calorie damage comes from three things: cheese, mayo-based sauces, and going large. Stick with me and I’ll walk you through the exact counts for the most popular subs, the lightest options on the menu, and how to build one that fits your day.
Blimpie Menu Calories: How Many Calories Are in a Blimpie Sub?
Most 6-inch Blimpie subs contain between 410 and 560 calories, while the same subs in large 12-inch form run roughly 820 to 1,190 calories. So if you’re wondering how many calories are in a Blimpie sub, the honest answer is: it depends mostly on size. The table below shows the ranges for the most popular subs, regular (6-inch) first, then large (12-inch).
Popular Blimpie Sub Calories
| Sub | Details | Calories |
|---|---|---|
| The Blimp | Turkey, roast beef, prosciuttini, salami, pepperoni, provolone | 820 – 1,610 |
| Blimpie Best | Ham, salami, capicola, prosciuttini, provolone | 470 – 920 |
| Philly Steak & Onion | Grilled steak, onions, melted provolone | 590 – 1,190 |
| Meatball | Meatballs, marinara, melted provolone | 560 – 1,120 |
| Club | Turkey, ham, bacon, Swiss cheese | 410 – 870 |
| BLT | Bacon, lettuce, tomato, mayo | 510 – 1,020 |
| Ham & Swiss | Classic deli ham with Swiss | 410 – 820 |
| Turkey & Provolone | Oven-roasted turkey, provolone | 410 – 820 |
| Roast Beef & Provolone | Slow-roasted beef, provolone | 430 – 860 |
| Chicken Teriyaki | Grilled chicken breast, teriyaki glaze | 450 – 900 |
| Tuna | Classic tuna salad | 460 – 920 |
| Turkey and Avocado | Turkey with avocado spread | 360 – 720 |
| Turkey and Cranberry | Turkey with cranberry spread | 350 – 700 |
| Deli Trio | Three deli meats, light build | 320 – 330 |
A couple of surprises in there. The Blimpie Best sub calories are lower than most people expect for the signature item, and Turkey and Avocado is one of the leanest full-size options at 360. The Blimp is the heavyweight champ at up to 1,610 large, thanks to five meats plus cheese. Split one and it’s really not bad at all.
What Is the Lowest Calorie Meal at Blimpie?
The lowest calorie sub at Blimpie is the regular Deli Trio at about 320 to 330 calories, followed closely by the regular Veggie & Provolone with no sauce at 330 calories. If you want the absolute lightest meal possible, a Garden salad at 30 calories (dressing not included) plus a grilled chicken topping is the way to go.
Turkey subs are your best friend here. Turkey & Provolone at 410 is solid, Turkey and Cranberry at 350 is even better, and wheat bread shaves off a few more. The Club sounds indulgent at 410 for a regular, but the turkey and ham do the heavy lifting.
Blimpie Lowest Calorie Meal Picks
These are the lightest full meals, each one a complete sandwich in regular size:
| Pick | Details | Calories |
|---|---|---|
| Deli Trio | Regular size, the lightest sub on the menu | ~330 |
| Veggie & Provolone | Regular, no sauce, loaded with veggies | 330 |
| Turkey and Cranberry | Regular size with cranberry spread | 350 |
| Turkey and Avocado | Regular size with avocado spread | 360 |
| Club | Regular size, surprisingly reasonable | 410 |
| Turkey & Provolone | Regular size, high protein for the calories | 410 |
See the turkey pattern? Default to a turkey sub in regular size and you’re in the 350-410 range with zero mental math.
Are There Healthy Options at Blimpie?
Yes, Blimpie has genuinely healthy options: salads start at just 30 calories (Garden, dressing not included), Grilled Chicken Caesar and Buffalo Chicken salads run 190-200 calories, and soups range from 80 to 250 calories. The 3-inch kids’ subs at 210-260 calories also make great light meals for adults.
The salads are the sleeper hit here. Grilled Chicken Caesar at 190 calories (dressing not included) with 27 grams of protein is a legit high-protein lunch. Just watch the dressing, that’s where restaurants get you. Ask for it on the side and use half.
Blimpie Salads, Soups & Kids’ Items
| Item | Details | Calories |
|---|---|---|
| Garden Salad | Fresh greens and veggies, dressing not included | 30 |
| Grilled Chicken Caesar Salad | Grilled chicken, parmesan, dressing not included | 190 |
| Buffalo Chicken Salad | Buffalo chicken, veggies, dressing not included | 200 |
| Tuna Salad | Tuna over fresh greens, dressing not included | 270 |
| Ultimate Club Salad | Turkey, ham, Swiss, cheddar, bacon, dressing not included | 270 |
| Chicken Gumbo Soup | Lightest soup option | 90 |
| Bean with Ham Soup | Hearty and filling | 140 |
| Chili with Bean & Beef | Highest protein soup pick | 250 |
| Kids’ Turkey & Cheese (3″) | Perfect light adult lunch | 210 |
| Kids’ Ham & Cheese (3″) | Small but satisfying | 240 |
Don’t sleep on the kids’ menu. A 3-inch Turkey & Cheese at 210 calories makes a perfect light lunch, and Blimpie wraps at 490-680 are a nice middle ground between a salad and a big sub.
Where Can I Find the Blimpie Nutrition PDF?
Blimpie’s official nutrition information is published on blimpie.com, the brand’s official website, where you’ll find the nutritionals PDF covering subs, wraps, salads, soups, breakfast items and kids’ meals. It’s the source of truth for every calorie figure in this guide.
I’d bookmark it if you’re a regular. The PDF breaks down calories, fat, saturated fat, cholesterol, sodium, carbs, fiber, sugar and protein for the full menu, so you can plan your whole order before you walk in. One heads-up: nutrition data can shift when Blimpie tweaks recipes or adds seasonal items, so the official PDF is always the most current version. The figures in this guide reflect the most recent Blimpie nutrition data available as of 2026.
5 Easy Ways to Cut Calories at Blimpie
Want the flavor without the full calorie load? These five tweaks work on almost any Blimpie order:
Simple Calorie-Saving Swaps
1. Order the regular, not the large. A 12-inch sub has roughly double the calories of the same 6-inch build. This single choice saves 400-700 calories, more than any other trick.
2. Go light on mayo-based sauces. Blimpie Special Sauce adds about 40 calories per serving, and heavy mayo or ranch can add way more. Ask for light sauce, or pick mustard or vinegar and oil instead.
3. Pick turkey over beef and salami. Turkey-based subs consistently run 50-150 calories lighter than their salami, pastrami or meatball counterparts. The Club at 410 proves you don’t have to give up bacon entirely.
4. Load up on free veggies. Lettuce, tomato, onions, peppers, they add fiber and volume for almost zero calories. A veggie-loaded sub feels way more filling than a skimpy one.
5. Try wheat bread. On several subs the wheat bread option shaves off 10-20 calories and adds a little fiber. Small win, but it stacks with the rest.
Real talk: a large Blimpie Best with extra sauce versus a regular Club with mustard is easily a 500-calorie difference, and the Club still tastes like a treat.
❓ Frequently Asked Questions
How many calories are in a Blimpie Best sub?
The Blimpie Best sub has 470 calories in the regular (6-inch) size and 920 calories in the large (12-inch) size. It’s the signature Italian-style sub with ham, salami, capicola, prosciuttini and provolone.
What is the lowest calorie sandwich at Blimpie?
The regular Deli Trio is the lowest calorie sub at Blimpie, with about 320 to 330 calories. The regular Veggie & Provolone with no sauce is close behind at 330 calories.
How many calories are in a Blimpie meatball sub?
A Blimpie meatball sub has 560 calories in the regular (6-inch) size and 1,120 calories in the large (12-inch) size, including marinara sauce and melted provolone cheese.
Does Blimpie publish nutrition information online?
Yes. Blimpie publishes a full nutritionals PDF on its official website, covering every sub, wrap, salad, soup and breakfast item with calories, fat, sodium, carbs and protein. It’s the source used for all figures in this guide.
Nutrition facts last verified: October 12, 2026, against Blimpie’s official nutrition information on blimpie.com.
So that’s the full Blimpie menu calories picture for 2026. Whether you’re going light with a Deli Trio or going big with the Blimp, at least now you know exactly what you’re getting into. Check the Blimpie menu with prices for the cost side of the equation, and browse more sandwich guides below.
