Pit StopCousins Subs: high-protein, low-calorie picks
Here are the 131 Cousins Subs items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Cousins Subs publishes (see the source).
71 items are 400 calories or less. 35 have 30 g of protein or more. The most protein at 400 calories or less is Steak Bacon Cheddar Bowl (40 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Steak Bacon Cheddar Bowl1 bowl | 370 | 40 | 8 | 21 |
| Steak Cheese Steak Bowl1 bowl | 290 | 36 | 7 | 14 |
| Steak Philly Bowl1 bowl | 360 | 34 | 13 | 23 |
| Roast Beef & Cheddar Bowl1 bowl | 290 | 33 | 8 | 13 |
| Chicken Bacon Cheddar Bowl1 bowl | 350 | 33 | 7 | 21 |
| Chicken Cheddar Deluxe Bowl1 bowl | 300 | 32 | 8 | 18 |
| Chicken Cheese Steak Bowl1 bowl | 280 | 30 | 6 | 14 |
| Club Bowl1 bowl | 210 | 28 | 9 | 8 |
| Chicken Philly Bowl1 bowl | 350 | 27 | 12 | 23 |
| Chili (Bowl)1 bowl | 380 | 25 | 32 | 17 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Dbl Steak Cheese Steak Bowl1 bowl | 560 | 71 | 9 | 27 |
| Dbl Chicken Cheese Steak Bowl1 bowl | 530 | 58 | 6 | 28 |
| Steak Bacon Cheddar Sub - 7.5 inch1 sub (7.5 inch) | 580 | 48 | 46 | 23 |
| Steak Cheese Steak Sub - 7.5 inch1 sub (7.5 inch) | 510 | 45 | 46 | 16 |
| Steak WI Cheese Steak Bowl1 bowl | 520 | 44 | 11 | 35 |
| Chicken Bacon Cheddar Sub - 7.5 inch1 sub (7.5 inch) | 560 | 42 | 45 | 23 |
| Steak Philly Sub - 7.5 inch1 sub (7.5 inch) | 570 | 42 | 50 | 25 |
| Chicken Cheese Steak Sub - 7.5 inch1 sub (7.5 inch) | 490 | 38 | 44 | 16 |
| Chicken WI Cheese Steak Bowl1 bowl | 500 | 38 | 10 | 35 |
| Chicken Philly Sub - 7.5 inch1 sub (7.5 inch) | 560 | 35 | 49 | 25 |
Most protein for the calories
Items of 800 calories or less with at least 15 g of protein, ranked by grams of protein per 100 calories.
| Item | Cal | Protein | Per 100 cal |
|---|---|---|---|
| Turkey Breast Bowl1 bowl | 100 | 19 | 19.0 |
| Club Bowl1 bowl | 210 | 28 | 13.3 |
| Dbl Steak Cheese Steak Bowl1 bowl | 560 | 71 | 12.7 |
| Steak Cheese Steak Bowl1 bowl | 290 | 36 | 12.4 |
| Roast Beef & Cheddar Bowl1 bowl | 290 | 33 | 11.4 |
| Dbl Chicken Cheese Steak Bowl1 bowl | 530 | 58 | 10.9 |
| Steak Bacon Cheddar Bowl1 bowl | 370 | 40 | 10.8 |
| Chicken Cheese Steak Bowl1 bowl | 280 | 30 | 10.7 |
| Chicken Cheddar Deluxe Bowl1 bowl | 300 | 32 | 10.7 |
| Ham & Provolone Bowl1 bowl | 190 | 20 | 10.5 |
Want this for the stops near you?
Pit Stop shows meals that fit your calories and protein at the fast food places and gas stations around you, with the numbers and how far each place is. Search, barcodes, your food diary and Find food at about ten chains are free. Find food at every chain is $9.99 a year in the U.S. No ads.
Get Pit Stop free on Google PlayFor Android phones.
Questions
What item under 1,000 calories has the most protein at Cousins Subs?
Dbl Steak Cheese Steak Sub - 7.5 inch (1 sub (7.5 inch)): 79 g protein, 770 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Cousins Subs?
At 400 calories or less, the most protein comes from Steak Bacon Cheddar Bowl (1 bowl): 40 g protein, 370 calories; Steak Cheese Steak Bowl (1 bowl): 36 g protein, 290 calories; Steak Philly Bowl (1 bowl): 34 g protein, 360 calories.
Where do these Cousins Subs numbers come from?
From the nutrition information Cousins Subs publishes, last checked November 2, 2026. Menus and recipes change, so check with the chain when it matters.