Fast food

Subway Canada nutrition: calories and protein

Most protein: Chicken Rancher 6" sub, 36 g in 540 calories.

Little BuffPublished Oct 26, 2026Updated Oct 26, 2026

ProteinCarbsFatShare of the item’s calories from each, using 4, 4 and 9 calories per gram (21 CFR 101.9).

Subway Canada menu items, most protein first
Item	Calories	Protein	Protein per 100 cal	Fat	Carbs	Sodium
Chicken Rancher 6" subSandwiches · 6" sub, 285 g	540	36 g	6.7 g	25 g	45 g	1,150 mg
Bourbon Brisket 6" subSandwiches · 6" sub, 248 g	690	34 g	4.9 g	34 g	63 g	1,620 mg
Nashville-Style Hot Chicken 6" subSandwiches · 6" sub, 271 g	590	32 g	5.4 g	26 g	52 g	1,280 mg
Steak'n Bacon 6" subSandwiches · 6" sub, 257 g	600	31 g	5.2 g	32 g	46 g	1,490 mg
Bourbon BBQ Steak & Cheddar 6" subSandwiches · 6" sub, 231 g	520	31 g	6.0 g	18 g	55 g	1,250 mg
Rotisserie-Style Chicken Fresh Fit 6" subSandwiches · 6" sub, 258 g	450	30 g	6.7 g	20 g	41 g	780 mg
Teriyaki Crunch 6" subSandwiches · 6" sub, 298 g	540	29 g	5.4 g	15 g	68 g	1,320 mg
Classic Rotisserie-Style Chicken Power BowlSalads · 1 bowl, 361 g	580	29 g	5.0 g	28 g	56 g	1,070 mg
Rotisserie-Style Chicken 6" subSandwiches · 6" sub, 244 g	460	28 g	6.1 g	19 g	43 g	920 mg
Sweet Onion Chicken Teriyaki Fresh Fit 6" subSandwiches · 6" sub, 272 g	410	28 g	6.8 g	8 g	57 g	960 mg
Rotisserie-Style Chicken WrapWraps · 1 wrap, 276 g	550	28 g	5.1 g	24 g	55 g	1,010 mg
Meatball Marinara 6" subSandwiches · 6" sub, 301 g	510	27 g	5.3 g	21 g	55 g	1,360 mg
Great Canadian Club 6" subSandwiches · 6" sub, 235 g	470	27 g	5.7 g	20 g	49 g	1,400 mg
Classic Sweet Onion chicken Teriyaki Power BowlSalads · 1 bowl, 374 g	520	27 g	5.2 g	12 g	79 g	1,270 mg
Sweet Onion Chicken Teriyaki 6" subSandwiches · 6" sub, 258 g	410	26 g	6.3 g	7 g	59 g	1,090 mg
Steak & Cheese Fresh Fit 6" subSandwiches · 6" sub, 258 g	440	26 g	5.9 g	18 g	44 g	1,090 mg
Meatball Marinara WrapWraps · 1 wrap, 254 g	580	26 g	4.5 g	25 g	64 g	1,420 mg
Sweet Onion Teriyaki WrapWraps · 1 wrap, 290 g	500	26 g	5.2 g	12 g	71 g	1,190 mg
Classic Steak Power BowlSalads · 1 bowl, 361 g	580	26 g	4.5 g	28 g	59 g	1,350 mg
Bourbon BBQ Steak & Cheddar Power BowlSalads · 1 bowl, 393 g	600	26 g	4.3 g	18 g	80 g	1,660 mg
Southwest Steak & Avocado Power BowlSalads · 1 bowl, 399 g	650	26 g	4.0 g	34 g	62 g	1,550 mg
Steak & Cheese 6" subSandwiches · 6" sub, 244 g	480	25 g	5.2 g	22 g	46 g	1,190 mg
Steak & Cheese WrapWraps · 1 wrap, 276 g	570	25 g	4.4 g	27 g	58 g	1,280 mg
Tuna (includes Mayonnaise) Fresh Fit 6" subSandwiches · 6" sub, 248 g	510	24 g	4.7 g	29 g	41 g	770 mg
Italian B.M.T.® 6" subSandwiches · 6" sub, 245 g	560	23 g	4.1 g	31 g	46 g	1,650 mg
Tuna (includes Mayonnaise) 6" subSandwiches · 6" sub, 234 g	510	23 g	4.5 g	28 g	43 g	900 mg
Smashed Avocado & Turkey 6" subSandwiches · 6" sub, 293 g	550	23 g	4.2 g	29 g	50 g	1,260 mg
Grilled Chicken WrapWraps · 1 wrap, 269 g	510	23 g	4.5 g	23 g	56 g	1,080 mg
Tuna (includes Mayonnaise) WrapWraps · 1 wrap, 265 g	600	23 g	3.8 g	33 g	55 g	1,000 mg
Classic Grilled Chicken Power BowlSalads · 1 bowl, 354 g	540	23 g	4.3 g	26 g	56 g	1,130 mg
Classic Tuna Power BowlSalads · 1 bowl, 364 g	740	23 g	3.1 g	47 g	56 g	1,170 mg
Grilled Chicken 6" subSandwiches · 6" sub, 237 g	420	22 g	5.2 g	18 g	43 g	980 mg
B.L.T. WrapWraps · 1 wrap, 234 g	600	22 g	3.7 g	33 g	56 g	1,290 mg
B.L.T. 6" subSandwiches · 6" sub, 202 g	510	21 g	4.1 g	27 g	44 g	1,190 mg
Turkey Breast Fresh Fit 6" subSandwiches · 6" sub, 240 g	430	21 g	4.9 g	19 g	44 g	1,010 mg
Turkey Breast 6" subSandwiches · 6" sub, 233 g	430	20 g	4.7 g	19 g	46 g	1,150 mg
Cold Cut Combo WrapWraps · 1 wrap, 269 g	640	20 g	3.1 g	38 g	58 g	1,290 mg
Turkey Breast WrapWraps · 1 wrap, 265 g	520	20 g	3.8 g	24 g	59 g	1,240 mg
Rotisserie-Style Chicken SaladSalads · 1 salad (no dressing), 358 g	140	20 g	14.3 g	4 g	9 g	340 mg
Black Forest Ham 6" subSandwiches · 6" sub, 227 g	430	19 g	4.4 g	19 g	46 g	1,070 mg
Cold Cut Combo 6" subSandwiches · 6" sub, 237 g	550	19 g	3.5 g	33 g	45 g	1,200 mg
Big Veggie 6" subSandwiches · 6" sub, 264 g	540	19 g	3.5 g	25 g	60 g	1,100 mg
Black Forest Ham WrapWraps · 1 wrap, 259 g	520	19 g	3.7 g	24 g	58 g	1,170 mg
Pizza Sub WrapWraps · 1 wrap, 254 g	530	19 g	3.6 g	25 g	59 g	1,590 mg
Sausage & Egg Breakfast WrapBreakfast · 291 g	730	19 g	2.6 g	45 g	57 g	1,250 mg
Pizza Sub 6" subSandwiches · 6" sub, 223 g	440	18 g	4.1 g	20 g	47 g	1,490 mg
Veggie Patty 6" subSandwiches · 6" sub, 259 g	530	18 g	3.4 g	26 g	57 g	930 mg
Meatball Marinara SaladSalads · 1 salad (no dressing), 426 g	290	18 g	6.2 g	16 g	22 g	790 mg
Sweet Onion Chicken Teriyaki SaladSalads · 1 salad (no dressing), 400 g	240	18 g	7.5 g	4 g	34 g	750 mg
Smashed Avocado & Turkey Power BowlSalads · 1 bowl, 328 g	510	18 g	3.5 g	26 g	52 g	1,110 mg
Sausage & Egg Breakfast 6" SandwichBreakfast · 260 g	640	18 g	2.8 g	40 g	45 g	1,150 mg
Veggie Patty WrapWraps · 1 wrap, 304 g	630	17 g	2.7 g	31 g	72 g	1,070 mg
Steak & Cheese SaladSalads · 1 salad (no dressing), 358 g	160	17 g	10.6 g	6 g	13 g	610 mg
Ham & Egg Breakfast WrapBreakfast · 281 g	640	17 g	2.7 g	35 g	59 g	1,300 mg
Sausage & Cheese Breakfast WrapBreakfast · 206 g	580	17 g	2.9 g	33 g	54 g	950 mg
Classic Veggie Delite Power BowlSalads · 1 bowl, 374 g	610	16 g	2.6 g	30 g	73 g	1,200 mg
Bacon & Egg Breakfast 6" SandwichBreakfast · 233 g	560	16 g	2.9 g	32 g	45 g	1,120 mg
Ham & Egg Breakfast 6" SandwichBreakfast · 250 g	550	16 g	2.9 g	30 g	46 g	1,200 mg
Sausage & Cheese Breakfast 6" SandwichBreakfast · 175 g	490	16 g	3.3 g	28 g	42 g	860 mg
Bacon & Egg Breakfast WrapBreakfast · 264 g	650	16 g	2.5 g	37 g	57 g	1,220 mg
Italian B.M.T.® SaladSalads · 1 salad (no dressing), 359 g	240	15 g	6.3 g	16 g	13 g	1,070 mg
Tuna (includes Mayonnaise) SaladSalads · 1 salad (no dressing), 362 g	310	15 g	4.8 g	24 g	10 g	400 mg
Sausage & Egg Breakfast CiabattaBreakfast · 204 g	530	15 g	2.8 g	33 g	40 g	1,000 mg
Sausage & Cheese Breakfast CiabattaBreakfast · 162 g	460	15 g	3.3 g	27 g	39 g	850 mg
Turkey Ranch SnackwichSandwiches · 1 snackwich, 160 g	350	14 g	4.0 g	15 g	40 g	970 mg
BLT SnackwichSandwiches · 1 snackwich, 149 g	400	14 g	3.5 g	22 g	38 g	810 mg
Three Cheese SnackwichSandwiches · 1 snackwich, 113 g	350	14 g	4.0 g	16 g	38 g	770 mg
Italian B.M.T.® WrapWraps · 1 wrap, 245 g	600	14 g	2.3 g	36 g	57 g	1,010 mg
Grilled Chicken SaladSalads · 1 salad (no dressing), 351 g	110	14 g	12.7 g	3 g	10 g	400 mg
Honey Mustard Ham SnackwichSandwiches · 1 snackwich, 171 g	320	13 g	4.1 g	13 g	42 g	960 mg
Pizza Sub Melt SaladSalads · 1 salad (no dressing), 362 g	270	13 g	4.8 g	19 g	15 g	1,170 mg
Cheese & Egg Breakfast WrapBreakfast · 254 g	600	13 g	2.2 g	34 g	57 g	1,040 mg
Bacon & Egg Breakfast CiabattaBreakfast · 177 g	450	13 g	2.9 g	26 g	40 g	980 mg
Cold Cut Combo SaladSalads · 1 salad (no dressing), 351 g	240	12 g	5.0 g	17 g	12 g	620 mg
Turkey Breast SaladSalads · 1 salad (no dressing), 347 g	120	12 g	10.0 g	3 g	13 g	560 mg
Cheese & Egg Breakfast 6" SandwichBreakfast · 223 g	510	12 g	2.4 g	29 g	44 g	940 mg
Ham & Egg Breakfast CiabattaBreakfast · 186 g	430	12 g	2.8 g	23 g	41 g	970 mg
Veggie Delite® 6" subSandwiches · 6" sub, 188 g	370	11 g	3.0 g	17 g	43 g	650 mg
Veggie Delite® WrapWraps · 1 wrap, 219 g	460	11 g	2.4 g	22 g	56 g	750 mg
Black Forest Ham SaladSalads · 1 salad (no dressing), 341 g	110	11 g	10.0 g	3 g	13 g	490 mg
Cheese & Egg Breakfast CiabattaBreakfast · 168 g	400	10 g	2.5 g	22 g	39 g	790 mg
Veggie Patty SaladSalads · 1 salad (no dressing), 372 g	220	9 g	4.1 g	10 g	26 g	380 mg
Chicken Noodle SoupSides · 8 oz bowl, 227 g	80	7 g	8.8 g	2 g	9 g	1,000 mg
Loaded Baked Potato SoupSides · 8 oz bowl, 227 g	180	7 g	3.9 g	6 g	27 g	790 mg
Fiesta Beans & Corn Side SaladSides · 134 g	140	6 g	4.3 g	5 g	19 g	370 mg
Cream of Broccoli SoupSides · 8 oz bowl, 227 g	160	5 g	3.1 g	5 g	23 g	750 mg
Veggie Delite® SaladSalads · 1 salad (no dressing), 287 g	50	3 g	6.0 g	1 g	9 g	65 mg
Chocolate Chip with M&M® Candies CookieDesserts · 45 g	210	3 g	1.4 g	9 g	29 g	110 mg
Oatmeal Raisin CookieDesserts · 45 g	200	3 g	1.5 g	8 g	30 g	110 mg
Chocolate Chunk CookieDesserts · 45 g	210	2 g	1.0 g	10 g	29 g	100 mg
Double Chocolate CookieDesserts · 45 g	210	2 g	1.0 g	9 g	29 g	125 mg
White Chip Macadamia Nut CookieDesserts · 45 g	210	2 g	1.0 g	10 g	28 g	125 mg
Potato Rings (4)Sides · 92 g	150	2 g	1.3 g	8 g	19 g	390 mg
Beef & Barley SoupSides · 8 oz bowl, 100 g	50	2 g	4.0 g	0 g	9 g	330 mg
Cream of Mushroom SoupSides · 8 oz bowl, 243 g	150	2 g	1.3 g	10 g	10 g	870 mg
Mini Cookie, Chocolate ChunkDesserts · 11 g	50	1 g	2.0 g	3 g	7 g	25 mg
Mini Cookie, Chocolate Chip with M&M® Candies CookieDesserts · 11 g	50	1 g	2.0 g	3 g	7 g	25 mg
Mini Cookie, White Chip Macadamia Nut CookieDesserts · 11 g	50	1 g	2.0 g	3 g	7 g	30 mg

Source: Subway Canada nutrition data. Document note: Canada Nutrition Information, October 2026 header; PDF created 2026-09-16 (linked from https://www.subway.com/en-ca/menunutrition/nutrition). Read 2026-10-26.

Scope: 98 items read Oct 26, 2026 from the Subway Canada nutrition data: 32 sandwiches, 22 salads, 15 breakfast items, 14 wraps and others. Customised orders are not included.

The Subway Canada numbers

98menu items
36 gmost protein in a single-serving item
4.1 gmedian protein per 100 cal
7%of food items under 345 mg sodium (15% of the Daily Value)

Data read Oct 26, 2026. Sodium line: Health Canada 5%/15% guide.

What stands out at Subway Canada

Inside a 500-calorie limit, Subway Canada offers 8 items with 25 g of protein or more, led on calories by Sweet Onion Chicken Teriyaki Fresh Fit 6" sub (410). The most efficient single-serving item is Rotisserie-Style Chicken Salad: 20 g of protein in 140 calories, 14.3 g per 100 calories against a menu median of 4.1. salads are the strongest group (median 5.0 g per 100 calories across 21 items) and desserts the weakest (1.0 g across 5).

Rotisserie-Style Chicken Fresh Fit 6" sub (30 g protein, 450 calories) is the lowest-calorie way to 30 g at Subway Canada, one of 6 single-serving items that get there. 35 of 82 single-serving items pass 1,150 mg of sodium, half the Daily Value. Rotisserie-Style Chicken Salad is the lowest-sodium choice with 20 g of protein or more (340 mg).

What we could not confirm

Footlong values are double the 6-inch values per Subway; only 6-inch/standard portions listed. Breads, condiments, vegetables, cheese and individual protein add-ons omitted. Salads exclude dressing. Section assignment of "Classics" vs "Deli" 6-inch subs uses a single name suffix; some names recur across Fresh Fit and classic lists and are labelled accordingly.

Keep exploring

Topics: Fast food Protein Fat loss Canada