High-protein options at Subway
The Subway orders that give you the most protein for the calories, taken from the official nutrition information Subway publishes. Every number below is exactly as published.
Best protein for the calories
Items with at least 20 g of protein, ranked by protein per calorie.
| Item | Cal | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| Subway Club® Protein Bowl | 410 | 45 g | 16 g | 20 g | 2,270 mg |
| Buffalo Chicken Protein Bowl | 380 | 35 g | 14 g | 21 g | 2,420 mg |
| Sweet Onion Chicken Teriyaki® Protein Bowl | 470 | 42 g | 40 g | 18 g | 1,850 mg |
| 6" Grilled Chicken (Fresh Fit) | 300 | 26 g | 40 g | 5 g | 570 mg |
| 6" Roast Beef (Fresh Fit) | 300 | 25 g | 42 g | 4 g | 780 mg |
| Buffalo Chicken Salad | 540 | 44 g | 18 g | 34 g | 2,590 mg |
| Honey Mustard Chicken Protein Bowl | 570 | 45 g | 18 g | 36 g | 1,770 mg |
| Roast Beef Protein Bowl | 590 | 46 g | 14 g | 40 g | 1,480 mg |
| 6" Rotisserie-Style Chicken (Fresh Fit) | 310 | 24 g | 40 g | 6 g | 750 mg |
| Grilled Chicken Protein Bowl | 620 | 48 g | 11 g | 44 g | 950 mg |
Protein choices to build around
Subway lists these proteins on their own, per portion. Build your bowl, salad or burrito around one, then add sides to fit your goals.
| Item | Cal | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| Subway Club® Meats (Turkey, Ham, Roast Beef) (6" sub or salad (double for footlong or wrap)) | 100 | 17 g | 3 g | 3 g | 690 mg |
| Steak (no cheese) (6" sub or salad (double for footlong or wrap)) | 110 | 17 g | 2 g | 5 g | 450 mg |
| Grilled Chicken, Sweet Onion Teriyaki Glazed (6" sub or salad (double for footlong or wrap)) | 110 | 16 g | 9 g | 2 g | 350 mg |
| All-American Club Meats (Ham, Turkey, Bacon) (6" sub or salad (double for footlong or wrap)) | 140 | 15 g | 2 g | 7 g | 650 mg |
| Egg Patty (6" sub or salad (double for footlong or wrap)) | 180 | 10 g | 2 g | 15 g | 220 mg |
| Meatballs (6" sub or salad (double for footlong or wrap)) | 250 | 12 g | 13 g | 17 g | 700 mg |
| Tuna (6" sub or salad (double for footlong or wrap)) | 250 | 12 g | 0 g | 23 g | 310 mg |
| Pastrami (6" sub or salad (double for footlong or wrap)) | 320 | 15 g | 2 g | 29 g | 850 mg |
Most protein overall
The biggest protein totals, for days you have more calories to spend.
| Item | Cal | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| 5 Meat Italian Wrap | 1,000 | 65 g | 61 g | 56 g | 3,350 mg |
| 5 Meat Italian Protein Bowl | 930 | 65 g | 17 g | 68 g | 3,110 mg |
| Steak & Bacon Wrap | 880 | 58 g | 58 g | 46 g | 2,100 mg |
| Chicken & Bacon Ranch Wrap | 840 | 55 g | 57 g | 45 g | 1,990 mg |
| Chicken & Bacon Ranch Protein Bowl | 760 | 55 g | 14 g | 55 g | 1,740 mg |
| Steak & Bacon Protein Bowl | 720 | 54 g | 16 g | 50 g | 1,680 mg |
Find what fits your goals tonight
TableMacros checks your calorie and protein targets and shows the best orders at Subway and other restaurants near you. Free in your phone's browser.
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Subway official nutrition information (official pdf). Guide date: US Nutrition guide, October 2026. Page updated 2026-10-17.
Values are for items as served. Customizations, sizes and regional menus change them. Menus change; check the source for the latest numbers. This is general information, not medical or allergen advice.
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