Fast food

Subway nutrition: calories and protein

Most protein: 5 Meat Italian Wrap, 65 g in 1,000 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 menu items, most protein first
Item	Calories	Protein	Protein per 100 cal	Fat	Carbs	Sodium
5 Meat Italian WrapWraps · 459 g	1,000	65 g	6.5 g	56 g	61 g	3,350 mg
5 Meat Italian Protein BowlSalads · 521 g	930	65 g	7.0 g	68 g	17 g	3,110 mg
Steak & Bacon WrapWraps · 330 g	880	58 g	6.6 g	46 g	58 g	2,100 mg
Chicken & Bacon Ranch WrapWraps · 379 g	840	55 g	6.5 g	45 g	57 g	1,990 mg
Chicken & Bacon Ranch Protein BowlSalads · 445 g	760	55 g	7.2 g	55 g	14 g	1,740 mg
Steak & Bacon Protein BowlSalads · 430 g	720	54 g	7.5 g	50 g	16 g	1,680 mg
Grilled Chicken WrapWraps · 349 g	680	48 g	7.1 g	31 g	55 g	1,240 mg
Subway Club® WrapWraps · 386 g	700	48 g	6.9 g	31 g	59 g	2,440 mg
Grilled Chicken Protein BowlSalads · 415 g	620	48 g	7.7 g	44 g	11 g	950 mg
Steak, Egg & Cheese Wrap (egg patty)Breakfast · 366 g	860	48 g	5.6 g	48 g	57 g	1,890 mg
Chipotle Philly WrapWraps · 300 g	700	47 g	6.7 g	32 g	56 g	2,090 mg
Steak Philly WrapWraps · 295 g	710	46 g	6.5 g	35 g	56 g	1,970 mg
Roast Beef WrapWraps · 346 g	670	46 g	6.9 g	29 g	58 g	1,720 mg
Chipotle Philly Protein BowlSalads · 415 g	600	46 g	7.7 g	41 g	15 g	2,170 mg
Meatball Pepperoni with MVP Parmesan Vinaigrette® Protein BowlSalads · 577 g	1,010	46 g	4.6 g	77 g	38 g	2,830 mg
Roast Beef Protein BowlSalads · 408 g	590	46 g	7.8 g	40 g	14 g	1,480 mg
Honey Mustard Chicken WrapWraps · 361 g	670	45 g	6.7 g	29 g	58 g	1,830 mg
Meatball Pepperoni WrapWraps · 436 g	1,050	45 g	4.3 g	64 g	77 g	2,820 mg
Buffalo Chicken WrapWraps · 385 g	640	45 g	7.0 g	26 g	58 g	2,580 mg
Honey Mustard Chicken Protein BowlSalads · 438 g	570	45 g	7.9 g	36 g	18 g	1,770 mg
Subway Club® Protein BowlSalads · 418 g	410	45 g	11.0 g	20 g	16 g	2,270 mg
Sweet Onion Chicken Teriyaki® WrapWraps · 372 g	630	44 g	7.0 g	18 g	77 g	1,830 mg
Buffalo Chicken SaladSalads · 536 g	540	44 g	8.1 g	34 g	18 g	2,590 mg
Black Forest Ham, Egg & Cheese Wrap (egg patty)Breakfast · 366 g	820	44 g	5.4 g	46 g	58 g	2,060 mg
All American Club® WrapWraps · 345 g	770	43 g	5.6 g	41 g	58 g	2,360 mg
Steak Philly Protein BowlSalads · 403 g	630	43 g	6.8 g	47 g	14 g	1,940 mg
Big Hot Pastrami WrapWraps · 377 g	1,030	42 g	4.1 g	72 g	55 g	3,040 mg
Sweet Onion Chicken Teriyaki® Protein BowlSalads · 432 g	470	42 g	8.9 g	18 g	40 g	1,850 mg
Bacon, Egg & Cheese Wrap (egg patty)Breakfast · 325 g	900	42 g	4.7 g	56 g	57 g	1,790 mg
All American Club® Protein BowlSalads · 405 g	680	41 g	6.0 g	52 g	15 g	2,320 mg
Meatball Marinara with MVP Parmesan Vinaigrette® Protein BowlSalads · 541 g	850	40 g	4.7 g	63 g	36 g	2,250 mg
Big Hot Pastrami Protein BowlSalads · 512 g	870	40 g	4.6 g	73 g	15 g	3,270 mg
6" 5 Meat ItalianSandwiches · 6" sub, 300 g	660	39 g	5.9 g	36 g	46 g	1,910 mg
Meatball Marinara WrapWraps · 401 g	890	39 g	4.4 g	50 g	76 g	2,230 mg
Tuna WrapWraps · 339 g	910	39 g	4.3 g	61 g	53 g	1,430 mg
Tuna Protein BowlSalads · 387 g	730	39 g	5.3 g	61 g	9 g	1,120 mg
B.M.T.® WrapWraps · 332 g	870	38 g	4.4 g	54 g	58 g	2,470 mg
B.M.T.® Protein BowlSalads · 394 g	800	38 g	4.8 g	66 g	14 g	2,230 mg
Spicy Italian WrapWraps · 326 g	1,010	37 g	3.7 g	70 g	58 g	2,780 mg
Oven-Roasted Turkey WrapWraps · 318 g	610	37 g	6.1 g	28 g	54 g	1,780 mg
Spicy Italian Protein BowlSalads · 389 g	930	37 g	4.0 g	82 g	13 g	2,540 mg
Oven-Roasted Turkey Protein BowlSalads · 380 g	540	37 g	6.9 g	40 g	10 g	1,540 mg
6" Steak & BaconSandwiches · 6" sub, 213 g	590	36 g	6.1 g	30 g	44 g	1,280 mg
Turkey & Ham WrapWraps · 318 g	620	36 g	5.8 g	28 g	56 g	1,810 mg
Turkey & Ham Protein BowlSalads · 380 g	540	36 g	6.7 g	40 g	12 g	1,570 mg
6" Chicken & Bacon RanchSandwiches · 6" sub, 262 g	580	35 g	6.0 g	29 g	44 g	1,230 mg
Black Forest Ham WrapWraps · 318 g	630	35 g	5.6 g	30 g	58 g	1,850 mg
Black Forest Ham Protein BowlSalads · 380 g	560	35 g	6.3 g	41 g	13 g	1,610 mg
Buffalo Chicken Protein BowlSalads · 414 g	380	35 g	9.2 g	21 g	14 g	2,420 mg
Meatball 8" PizzaSnacks · 330 g	810	35 g	4.3 g	31 g	98 g	1,590 mg
5 Meat Italian SaladSalads · 468 g	600	34 g	5.7 g	46 g	14 g	1,660 mg
Bacon 8" PizzaSnacks · 308 g	780	34 g	4.4 g	28 g	96 g	1,540 mg
Cold Cut Combo® WrapWraps · 332 g	720	33 g	4.6 g	42 g	55 g	2,110 mg
Cold Cut Combo® Protein BowlSalads · 394 g	650	33 g	5.1 g	53 g	11 g	1,870 mg
Pepperoni 8" PizzaSnacks · 311 g	780	33 g	4.2 g	29 g	96 g	1,660 mg
6" Meatball PepperoniSandwiches · 6" sub, 262 g	670	32 g	4.8 g	37 g	56 g	1,820 mg
Steak & Bacon SaladSalads · 430 g	510	32 g	6.3 g	37 g	15 g	1,070 mg
Egg & Cheese Wrap (egg patty)Breakfast · 295 g	740	32 g	4.3 g	44 g	55 g	1,440 mg
6" Grilled ChickenSandwiches · 6" sub, 247 g	510	31 g	6.1 g	24 g	43 g	830 mg
6" Subway Club®Sandwiches · 6" sub, 263 g	500	31 g	6.2 g	23 g	43 g	1,520 mg
6" Chipotle PhillySandwiches · 6" sub, 198 g	490	30 g	6.1 g	22 g	44 g	1,440 mg
6" Honey Mustard ChickenSandwiches · 6" sub, 259 g	480	30 g	6.3 g	20 g	47 g	1,240 mg
6" Roast BeefSandwiches · 6" sub, 244 g	490	30 g	6.1 g	22 g	44 g	1,100 mg
Chicken & Bacon Ranch SaladSalads · 430 g	490	30 g	6.1 g	36 g	14 g	1,010 mg
6" Steak, Egg & Cheese on Artisan ItalianBreakfast · 214 g	530	30 g	5.7 g	26 g	43 g	1,250 mg
6" Sweet Onion Chicken Teriyaki®Sandwiches · 6" sub, 256 g	430	29 g	6.7 g	11 g	55 g	1,250 mg
6" Buffalo ChickenSandwiches · 6" sub, 265 g	460	29 g	6.3 g	19 g	45 g	1,650 mg
B.L.T. WrapWraps · 232 g	730	29 g	4.0 g	44 g	54 g	1,340 mg
Pizza Sub Protein BowlSalads · 366 g	580	29 g	5.0 g	44 g	17 g	1,910 mg
Cheese 8" PizzaSnacks · 293 g	700	29 g	4.1 g	22 g	95 g	1,370 mg
6" Steak PhillySandwiches · 6" sub, 192 g	510	28 g	5.5 g	25 g	43 g	1,320 mg
6" All American Club®Sandwiches · 6" sub, 242 g	540	28 g	5.2 g	28 g	45 g	1,520 mg
Pizza Sub WrapWraps · 240 g	730	28 g	3.8 g	43 g	57 g	2,090 mg
6" TunaSandwiches · 6" sub, 233 g	560	27 g	4.8 g	32 g	42 g	920 mg
6" Big Hot PastramiSandwiches · 6" sub, 232 g	620	27 g	4.4 g	38 g	43 g	1,990 mg
6" Black Forest Ham, Egg & Cheese on Artisan ItalianBreakfast · 214 g	510	27 g	5.3 g	25 g	44 g	1,330 mg
6" Steak, Egg & Cheese on Artisan FlatbreadBreakfast · 210 g	500	27 g	5.4 g	24 g	43 g	1,040 mg
6" B.M.T.®Sandwiches · 6" sub, 237 g	590	26 g	4.4 g	35 g	44 g	1,470 mg
6" Spicy ItalianSandwiches · 6" sub, 236 g	660	26 g	3.9 g	43 g	44 g	1,660 mg
6" Meatball MarinaraSandwiches · 6" sub, 233 g	550	26 g	4.7 g	27 g	52 g	1,330 mg
6" Oven-Roasted Turkey & HamSandwiches · 6" sub, 230 g	460	26 g	5.7 g	22 g	41 g	1,110 mg
Fresh Fit 6" Grilled ChickenSandwiches · 233 g	300	26 g	8.7 g	5 g	40 g	570 mg
Grilled Chicken SaladSalads · 415 g	450	26 g	5.8 g	34 g	12 g	580 mg
6" Bacon, Egg & Cheese on Artisan ItalianBreakfast · 193 g	550	26 g	4.7 g	30 g	43 g	1,200 mg
6" Oven-Roasted TurkeySandwiches · 6" sub, 229 g	470	25 g	5.3 g	22 g	42 g	1,120 mg
6" Black Forest HamSandwiches · 6" sub, 229 g	480	25 g	5.2 g	22 g	44 g	1,160 mg
Fresh Fit 6" Roast BeefSandwiches · 233 g	300	25 g	8.3 g	4 g	42 g	780 mg
Veggie Patty WrapWraps · 379 g	740	25 g	3.4 g	33 g	88 g	1,650 mg
Chipotle Philly SaladSalads · 415 g	400	25 g	6.3 g	29 g	14 g	1,250 mg
Honey Mustard Chicken SaladSalads · 426 g	370	25 g	6.8 g	24 g	18 g	1,050 mg
Meatball Pepperoni with MVP Parmesan Vinaigrette® SaladSalads · 496 g	600	25 g	4.2 g	46 g	25 g	1,600 mg
Roast Beef SaladSalads · 411 g	430	25 g	5.8 g	32 g	13 g	840 mg
Subway Club® SaladSalads · 430 g	440	25 g	5.7 g	33 g	14 g	1,300 mg
6" Cold Cut Combo®Sandwiches · 6" sub, 237 g	520	24 g	4.6 g	28 g	43 g	1,290 mg
Fresh Fit 6" Rotisserie-Style ChickenSandwiches · 233 g	310	24 g	7.7 g	6 g	40 g	750 mg
Baja Chicken Protein PocketWraps · 184 g	330	24 g	7.3 g	13 g	30 g	750 mg
Peppercorn Ranch Chicken Protein PocketWraps · 190 g	330	24 g	7.3 g	13 g	30 g	800 mg
Steak Philly SaladSalads · 409 g	450	24 g	5.3 g	35 g	13 g	1,070 mg
6" Black Forest Ham, Egg & Cheese on Artisan FlatbreadBreakfast · 210 g	490	24 g	4.9 g	23 g	44 g	1,120 mg
Sweet Onion Chicken Teriyaki® SaladSalads · 423 g	300	23 g	7.7 g	10 g	33 g	1,090 mg
All American Club® SaladSalads · 410 g	470	23 g	4.9 g	38 g	13 g	1,270 mg
Big Hot Pastrami SaladSalads · 463 g	470	23 g	4.9 g	38 g	14 g	1,840 mg
6" Bacon, Egg & Cheese on Artisan FlatbreadBreakfast · 189 g	520	23 g	4.4 g	28 g	43 g	980 mg
Italian Trio Protein PocketWraps · 192 g	480	22 g	4.6 g	29 g	32 g	1,580 mg
Meatball Marinara with MVP Parmesan Vinaigrette® SaladSalads · 478 g	520	22 g	4.2 g	38 g	25 g	1,310 mg
B.L.T. Protein BowlSalads · 276 g	560	22 g	3.9 g	49 g	10 g	880 mg
Veggie Patty Protein BowlSalads · 404 g	540	22 g	4.1 g	33 g	44 g	1,540 mg
6" Pizza SubSandwiches · 6" sub, 173 g	480	21 g	4.4 g	24 g	45 g	1,310 mg
Turkey & Ham Protein PocketWraps · 193 g	320	21 g	6.6 g	11 g	32 g	1,260 mg
B.M.T.® SaladSalads · 404 g	530	21 g	4.0 g	45 g	13 g	1,220 mg
Spicy Italian SaladSalads · 404 g	600	21 g	3.5 g	53 g	13 g	1,410 mg
Tuna SaladSalads · 387 g	400	21 g	5.3 g	31 g	10 g	600 mg
6" Egg & Cheese on Artisan ItalianBreakfast · 178 g	470	21 g	4.5 g	24 g	42 g	1,020 mg
Fresh Fit 6" Oven Roasted TurkeySandwiches · 219 g	270	20 g	7.4 g	4 g	40 g	810 mg
Oven-Roasted Turkey SaladSalads · 397 g	400	20 g	5.0 g	32 g	11 g	870 mg
Black Forest Ham SaladSalads · 397 g	410	20 g	4.9 g	33 g	13 g	910 mg
Turkey & Ham SaladSalads · 397 g	400	20 g	5.0 g	32 g	12 g	890 mg
6" Veggie PattySandwiches · 6" sub, 263 g	470	19 g	4.0 g	19 g	58 g	1,100 mg
Fresh Fit 6" Black Forest HamSandwiches · 219 g	280	19 g	6.8 g	5 g	42 g	850 mg
Cold Cut Combo® SaladSalads · 404 g	460	19 g	4.1 g	38 g	11 g	1,040 mg
6" B.L.T.Sandwiches · 6" sub, 171 g	480	18 g	3.8 g	26 g	42 g	800 mg
6" Egg & Cheese on Artisan FlatbreadBreakfast · 174 g	440	18 g	4.1 g	22 g	42 g	810 mg
Pizza Sub SaladSalads · 376 g	320	17 g	5.3 g	23 g	14 g	990 mg
6" Veggie Delite®Sandwiches · 6" sub, 188 g	310	16 g	5.2 g	10 g	40 g	580 mg
Fresh Fit 6" Veggie PattySandwiches · 247 g	390	16 g	4.1 g	12 g	57 g	680 mg
Veggie Delite® WrapWraps · 219 g	400	15 g	3.8 g	15 g	54 g	810 mg
B.L.T. SaladSalads · 345 g	420	13 g	3.1 g	36 g	11 g	540 mg
Veggie Patty SaladSalads · 395 g	300	13 g	4.3 g	17 g	28 g	810 mg
Kids Mini Sub Oven Roasted TurkeySandwiches · 137 g	170	12 g	7.1 g	2 g	27 g	460 mg
Turkey SliderSnacks · 88 g	230	12 g	5.2 g	12 g	20 g	690 mg
Kids Mini Sub Black Forest HamSandwiches · 137 g	180	11 g	6.1 g	3 g	28 g	480 mg
Fresh Fit 6" Veggie DeliteSandwiches · 162 g	220	10 g	4.5 g	3 g	40 g	360 mg
Ham & Jack SliderSnacks · 71 g	160	10 g	6.3 g	4 g	21 g	550 mg
Veggie Delite® SaladSalads · 313 g	140	9 g	6.4 g	8 g	10 g	290 mg
Italian Spice SliderSnacks · 72 g	250	9 g	3.6 g	15 g	21 g	740 mg
Broccoli Cheddar SoupSides · 8 oz bowl, 227 g	200	9 g	4.5 g	13 g	16 g	960 mg
Loaded Baked Potato with Bacon SoupSides · 8 oz bowl, 227 g	200	9 g	4.5 g	14 g	17 g	910 mg
Little Cheesesteak SliderSnacks · 71 g	180	8 g	4.4 g	7 g	21 g	450 mg
Chicken Noodle SoupSides · 8 oz bowl, 227 g	70	7 g	10.0 g	3 g	6 g	1,160 mg
Kids Mini Sub Veggie Delite®Sandwiches · 108 g	140	6 g	4.3 g	2 g	27 g	240 mg
Oatmeal Raisin CookieDesserts · 45 g	200	3 g	1.5 g	8 g	30 g	110 mg
Hash BrownsSides · 108 g	190	3 g	1.6 g	9 g	24 g	600 mg
Chocolate Chip CookieDesserts · 45 g	210	2 g	1.0 g	10 g	30 g	120 mg
Double Chocolate CookieDesserts · 45 g	210	2 g	1.0 g	9 g	29 g	125 mg
Naturally Flavored Raspberry Cheesecake CookieDesserts · 45 g	210	2 g	1.0 g	9 g	29 g	115 mg
White Chip Macadamia Nut CookieDesserts · 45 g	210	2 g	1.0 g	10 g	28 g	125 mg
ApplesauceSides · 90 g	70	0 g	0.0 g	0 g	16 g	0 mg

Source: Subway nutrition data. Document note: October 2026 (U.S. Nutrition Information; linked from https://www.subway.com/en-us/menunutrition/nutrition). Read 2026-10-26.

Scope: 147 items read Oct 26, 2026 from the Subway nutrition data: 51 salads, 36 sandwiches, 30 wraps, 12 breakfast items and others. Customised orders are not included.

The Subway numbers

147menu items
65 gmost protein in a single-serving item
5.3 gmedian protein per 100 cal
6%of food items under 460 mg sodium (20% of the Daily Value)

Data read Oct 26, 2026. Sodium line: FDA 5%/20% rule.

What stands out at Subway

Inside a 500-calorie limit, Subway offers 21 items with 25 g of protein or more, led on calories by Fresh Fit 6" Grilled Chicken (300). Buffalo Chicken Protein Bowl (35 g protein, 380 calories) is the lowest-calorie way to 30 g at Subway, one of 62 single-serving items that get there. 84 of 129 single-serving items pass 1,150 mg of sodium, half the Daily Value. Fresh Fit 6" Grilled Chicken is the lowest-sodium choice with 20 g of protein or more (570 mg).

wraps are the strongest group (median 5.9 g per 100 calories across 30 items) and desserts the weakest (1.0 g across 5). The most efficient single-serving item is Subway Club® Protein Bowl: 45 g of protein in 410 calories, 11.0 g per 100 calories against a menu median of 5.3.

Trust and safety record

Public records about Subway, each with its source and the date we accessed it. They are not a rating or an endorsement, and absence from this list is not a clean record: we searched once and the search is not exhaustive. How we use these sources, and their limits.

App store rating: Apple App Store, “Subway®” (Doctors Associates Inc): 4.81 average from 1,217,351 ratings, accessed Oct 26, 2026. Rating is for the mobile app, not the business. Verify app is the chain's official US app. App Store page.
Reviews elsewhere (links only): Trustpilot · BBB · Google Play. We do not copy review text or scores from these sites.

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Topics: Fast food Protein Fat loss