High-Protein Subway: Protein Bowls, Subs and Pockets Ranked

The highest-protein order at Subway is a footlong 5 Meat Italian, with 78 g of protein, though it also has 1,320 calories. For a high-protein Subway meal with far fewer calories, the Subway Club Protein Bowl has 45 g of protein for 410 calories. The Grilled Chicken Protein Bowl has 48 g for 620 calories and less sodium than any other bowl with 30 g of protein or more.

To compare these with the other chains at your own limits, use the free Protein Finder: it filters all five menus by protein and calories and shows sodium alongside.

These are Subway’s US numbers from its official nutrition table dated October 2026, checked on 22 October 2026. Subway lists subs as 6-inch values and says a footlong is two 6-inch servings. Its wraps and Protein Bowls use a footlong portion of meat, which is why they carry more protein than a 6-inch sub with the same meat. Menus in the UK, Australia and other countries are different.

Subway Protein Bowls ranked by protein

The Subway Protein Bowl with the most protein is the 5 Meat Italian, with 65 g, but it also has 930 calories and 3,110 mg of sodium. The Subway Club Protein Bowl gives the most protein for its calories: 45 g for 410.

Protein Bowls are Subway’s fillings served without bread. Subway’s values for each bowl include a footlong portion of meat plus lettuce, spinach, tomatoes, onions, green peppers, cucumbers and olives. Subway notes that they don’t include dressing or cheese unless noted.

Protein per 100 cal is the grams of protein you get for every 100 calories: protein divided by calories, times 100. The higher the number, the leaner the order.

Protein Bowl	Calories	Protein (g)	Protein per 100 cal	Carbs (g)	Sodium (mg)
5 Meat Italian	930	65	7.0	17	3,110
Chicken & Bacon Ranch	760	55	7.2	14	1,740
Steak & Bacon	720	54	7.5	16	1,680
Grilled Chicken	620	48	7.7	11	950
Roast Beef	590	46	7.8	14	1,480
Chipotle Philly	600	46	7.7	15	2,170
Meatball Pepperoni with MVP Parmesan Vinaigrette	1,010	46	4.6	38	2,830
Subway Club	410	45	11.0	16	2,270
Honey Mustard Chicken	570	45	7.9	18	1,770
Steak Philly	630	43	6.8	14	1,940
Sweet Onion Chicken Teriyaki	470	42	8.9	40	1,850
All American Club	680	41	6.0	15	2,320
Meatball Marinara with MVP Parmesan Vinaigrette	850	40	4.7	36	2,250
Big Hot Pastrami*	870	40	4.6	15	3,270
Tuna	730	39	5.3	9	1,120
B.M.T.	800	38	4.8	14	2,230
Oven-Roasted Turkey	540	37	6.9	10	1,540
Spicy Italian	930	37	4.0	13	2,540
Turkey & Ham*	540	36	6.7	12	1,570
Buffalo Chicken*	380	35	9.2	14	2,420
Black Forest Ham	560	35	6.3	13	1,610
Cold Cut Combo	650	33	5.1	11	1,870
Pizza Sub*	580	29	5.0	17	1,910
Veggie Patty*	540	22	4.1	44	1,540
B.L.T.*	560	22	3.9	10	880

Checked against Subway’s official nutrition information on 22 October 2026. *At participating locations.

Fourteen of the 25 bowls have 40 g of protein or more. Two of the lean-looking ones come with a catch. The Sweet Onion Chicken Teriyaki bowl has 33 g of sugars, 26 g of them added, and the Buffalo Chicken bowl has 2,420 mg of sodium.

Best 6-inch Subway subs for protein, and the footlong math

The 6-inch Subway sub with the most protein is the 5 Meat Italian, with 39 g for 660 calories. As a footlong it doubles to 78 g of protein and 1,320 calories, the most protein of any single order in Subway’s US table.

Subway gives 6-inch values and says to double them for a footlong, so we doubled every row below. Protein per 100 calories is the same at both lengths.

Sub	6-inch calories	6-inch protein (g)	Protein per 100 cal	Footlong calories	Footlong protein (g)
5 Meat Italian	660	39	5.9	1,320	78
Steak & Bacon	590	36	6.1	1,180	72
Chicken & Bacon Ranch	580	35	6.0	1,160	70
Meatball Pepperoni	670	32	4.8	1,340	64
Subway Club	500	31	6.2	1,000	62
Grilled Chicken	510	31	6.1	1,020	62
Honey Mustard Chicken	480	30	6.3	960	60
Chipotle Philly	490	30	6.1	980	60
Roast Beef	490	30	6.1	980	60
Sweet Onion Chicken Teriyaki	430	29	6.7	860	58
Buffalo Chicken*	460	29	6.3	920	58
Steak Philly	510	28	5.5	1,020	56
All American Club	540	28	5.2	1,080	56
Tuna	560	27	4.8	1,120	54
Big Hot Pastrami*	620	27	4.4	1,240	54
Oven-Roasted Turkey & Ham*	460	26	5.7	920	52
Meatball Marinara	550	26	4.7	1,100	52
B.M.T.	590	26	4.4	1,180	52
Spicy Italian	660	26	3.9	1,320	52
Oven-Roasted Turkey	470	25	5.3	940	50
Black Forest Ham	480	25	5.2	960	50
Cold Cut Combo	520	24	4.6	1,040	48
Pizza Sub*	480	21	4.4	960	42
Veggie Patty*	470	19	4.0	940	38
B.L.T.*	480	18	3.8	960	36
Veggie Delite	310	16	5.2	620	32

Checked against Subway’s official nutrition information on 22 October 2026. *At participating locations.

If you want a high-protein sandwich with less sodium, the 6-inch Grilled Chicken has 830 mg, the least of any regular 6-inch sub with 30 g of protein or more. The leanest regular 6-inch is the Sweet Onion Chicken Teriyaki at 6.7 g of protein per 100 calories, though it has 20 g of sugars.

Subway Protein Pockets: protein and calories

Subway’s Protein Pockets have 21 to 24 g of protein for 320 to 480 calories. The Baja Chicken and Peppercorn Ranch Chicken pockets lead with 24 g of protein for 330 calories each.

Each pocket is a filled 9-inch wrap. Subway’s values include the wrap, cheese, select fresh vegetables and the suggested sauce.

Protein Pocket	Calories	Protein (g)	Protein per 100 cal	Carbs (g)	Sodium (mg)
Baja Chicken	330	24	7.3	30	750
Peppercorn Ranch Chicken	330	24	7.3	30	800
Italian Trio	480	22	4.6	32	1,580
Turkey & Ham	320	21	6.6	32	1,260

Checked against Subway’s official nutrition information on 22 October 2026.

The pocket wrap on its own has 150 calories and 4 g of protein, half the calories of Subway’s 12-inch wrap. The Italian Trio is the outlier here, with 480 calories and 1,580 mg of sodium for 22 g of protein.

Subway wraps: why they have more protein than a 6-inch sub

A Subway wrap has more protein than a 6-inch sub with the same meat because Subway builds its wraps with a footlong portion of meat. The Grilled Chicken wrap has 48 g of protein and 680 calories, against 31 g and 510 calories for the 6-inch Grilled Chicken sub.

Subway’s wrap values include the 12-inch wrap, cheese, select fresh vegetables and that footlong meat portion. Here is the same grilled chicken in every format Subway lists it in.

Grilled Chicken order	Calories	Protein (g)	Protein per 100 cal	Sodium (mg)
Fresh Fit 6-inch sub	300	26	8.7	570
Salad	450	26	5.8	580
6-inch sub	510	31	6.1	830
Fresh Fit footlong	600	52	8.7	1,140
Protein Bowl	620	48	7.7	950
Wrap	680	48	7.1	1,240
Footlong sub	1,020	62	6.1	1,660

Checked against Subway’s official nutrition information on 22 October 2026. Footlong rows are Subway’s 6-inch values doubled. Fresh Fit values include multigrain bread and all the fresh vegetables. Salad values include cheese but not dressing.

The wrap and the Protein Bowl have the same 48 g of protein, and the bowl has 60 fewer calories. A regular footlong reaches 62 g but 1,020 calories, while the Fresh Fit footlong has 52 g for 600. The salad uses a 6-inch portion of chicken, so it has 26 g of protein for 450 calories.

The highest-protein wraps are the 5 Meat Italian (65 g, 1,000 calories), Steak & Bacon (58 g, 880) and Chicken & Bacon Ranch (55 g, 840). The leanest wrap is the Grilled Chicken at 7.1 g of protein per 100 calories.

Best high-protein Subway orders under 500 calories

The best high-protein Subway order under 500 calories is the Subway Club Protein Bowl, with 45 g of protein for 410 calories. Next come the Sweet Onion Chicken Teriyaki Protein Bowl (42 g, 470 calories) and the Buffalo Chicken Protein Bowl (35 g, 380 calories).

Here are the Protein Bowls and 6-inch subs with at least 25 g of protein and under 500 calories.

Order	Calories	Protein (g)	Protein per 100 cal	Sodium (mg)
Subway Club Protein Bowl	410	45	11.0	2,270
Sweet Onion Chicken Teriyaki Protein Bowl	470	42	8.9	1,850
Buffalo Chicken Protein Bowl*	380	35	9.2	2,420
6-inch Honey Mustard Chicken	480	30	6.3	1,240
6-inch Chipotle Philly	490	30	6.1	1,440
6-inch Roast Beef	490	30	6.1	1,100
6-inch Sweet Onion Chicken Teriyaki	430	29	6.7	1,250
6-inch Buffalo Chicken*	460	29	6.3	1,650
Fresh Fit 6-inch Grilled Chicken	300	26	8.7	570
6-inch Oven-Roasted Turkey & Ham*	460	26	5.7	1,110
Fresh Fit 6-inch Roast Beef	300	25	8.3	780
6-inch Oven-Roasted Turkey	470	25	5.3	1,120
6-inch Black Forest Ham	480	25	5.2	1,160

Checked against Subway’s official nutrition information on 22 October 2026. *At participating locations.

The Subway Club Protein Bowl gives the most protein per calorie of any bowl, sub, wrap or pocket in Subway’s US table, at 11.0 g per 100 calories. Its weak spot is sodium. The Dietary Guidelines for Americans advise less than 2,300 mg a day for people 14 and older, and this one bowl has 2,270 mg, or 99% of that.

If sodium matters to you, two picks stand out. The Fresh Fit 6-inch Grilled Chicken has 26 g of protein, 300 calories and 570 mg of sodium. The Grilled Chicken Protein Bowl has 48 g of protein, 620 calories and 950 mg. At the other end, a footlong 5 Meat Italian has 3,820 mg of sodium, 166% of the daily limit.

How bread and cheese change protein at Subway

Bread changes the calories at Subway more than the protein. A 6-inch Hearty Multigrain has 9 g of protein for 200 calories, the best ratio of any 6-inch bread, while Italian Herbs & Cheese has 10 g for 250 calories.

The Artisan Flatbread has the least protein, 6 g for 220 calories, and the Artisan Italian has 8 g for 210. Double these for a footlong. The 12-inch wrap has 300 calories and 8 g of protein.

The four sliced and shredded cheeses add 4 to 7 g of protein to a 6-inch sub. Monterey Cheddar adds the most, 7 g for 110 calories and 170 mg of sodium. American adds 4 g for 80 calories but brings 420 mg of sodium, and Pepperjack adds 5 g with 480 mg.

The meat is where the protein is. Subway lists each 6-inch portion on its own: grilled chicken is 80 calories and 16 g of protein, steak 110 calories and 17 g, and oven-roasted turkey 50 calories and 11 g. Subway says to double these for a footlong or a wrap.

Comparing chains? Our high-protein fast food guide ranks the best orders across chains, and high-protein McDonald’s does the same for McDonald’s. If you often eat where there’s no nutrition table, our roundup of restaurant menu scanner apps compares apps that read a menu for you. And if you regularly order the same Subway build, you can enter its numbers once in MacroScout and log it again later with one tap from your recent meals, both on the free plan.

This article is for general information and is not medical advice. Talk to your doctor before changing your diet, especially if you have a health condition.