Subway: protein-first, smaller orders
If a full plate is more than you want, these are Subway's menu items with the most protein for their calories. Every number is copied from the nutrition information Subway publishes. They are ordering ideas, not a meal plan.
See orders near you
TableMacros uses these same published numbers to show orders at restaurants near you. Finding an order is free in your phone's browser.
Open TableMacros, freeOnly single menu items of 700 calories or less are listed. Kids' meals, combos, desserts, sauces and ingredient add-ons are left out, and nothing is added together or estimated. "Protein per 100 cal" is the item's protein divided by its calories, times 100.
Most protein per 100 calories
| Item | Calories | Protein (g) | Protein per 100 cal |
|---|---|---|---|
| Subway Club® Protein Bowl Carbs 16 g · Fat 20 g | 410 | 45 | 11 |
| Buffalo Chicken Protein Bowl Carbs 14 g · Fat 21 g | 380 | 35 | 9.2 |
| Sweet Onion Chicken Teriyaki® Protein Bowl Carbs 40 g · Fat 18 g | 470 | 42 | 8.9 |
| 6" Grilled Chicken (Fresh Fit) Carbs 40 g · Fat 5 g | 300 | 26 | 8.7 |
| 6" Roast Beef (Fresh Fit) Carbs 42 g · Fat 4 g | 300 | 25 | 8.3 |
| Buffalo Chicken Salad Carbs 18 g · Fat 34 g | 540 | 44 | 8.1 |
| Honey Mustard Chicken Protein Bowl Carbs 18 g · Fat 36 g | 570 | 45 | 7.9 |
| Roast Beef Protein Bowl Carbs 14 g · Fat 40 g | 590 | 46 | 7.8 |
Smaller items: 400 calories or less
More Subway items of 400 calories or less, with the most protein first.
| Item | Calories | Protein (g) | Protein per 100 cal |
|---|---|---|---|
| Honey Mustard Chicken Salad Carbs 18 g · Fat 24 g | 370 | 25 | 6.8 |
| Chipotle Philly Salad Carbs 14 g · Fat 29 g | 400 | 25 | 6.2 |
| 6" Rotisserie-Style Chicken (Fresh Fit) Carbs 40 g · Fat 6 g | 310 | 24 | 7.7 |
| Baja Chicken Protein Pocket Carbs 30 g · Fat 13 g | 330 | 24 | 7.3 |
| Peppercorn Ranch Chicken Protein Pocket Carbs 30 g · Fat 13 g | 330 | 24 | 7.3 |
| Sweet Onion Chicken Teriyaki® Salad Carbs 33 g · Fat 10 g | 300 | 23 | 7.7 |
| Turkey & Ham Protein Pocket Carbs 32 g · Fat 11 g | 320 | 21 | 6.6 |
| Tuna Salad Carbs 10 g · Fat 31 g | 400 | 21 | 5.2 |
Ordering tips
- Ask for sauces and dressings on the side, so you choose how much to use. They aren't included unless the item already lists them.
- If the item is more than you want, box half before you start.
- Customizations, sizes and regional recipes change the numbers.
More Subway orders, from the same published numbers: Subway on TableMacros.
Source
Subway nutrition information (Official PDF). Date recorded with the data: October 2026. Checked by TableMacros Oct 20, 2026. Menus change, so check the source before you order.
Subway is a trademark of its owner. TableMacros and Montgomery Appworks LLC are not affiliated with, endorsed by, or sponsored by Subway. The name is used only to identify whose nutrition information this page describes.
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