Pit StopSubway: high-protein, low-calorie picks
Here are the 208 Subway items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Subway publishes (see the source).
100 items are 400 calories or less. 65 have 30 g of protein or more. The most protein at 400 calories or less is Buffalo Chicken Protein Bowl (35 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Buffalo Chicken Protein Bowl1 bowl | 380 | 35 | 14 | 21 |
| Grilled Chicken (Fresh Fit) - 6 inch6 inch sub | 300 | 26 | 40 | 5 |
| Roast Beef (Fresh Fit) - 6 inch6 inch sub | 300 | 25 | 42 | 4 |
| Honey Mustard Chicken Salad1 salad | 370 | 25 | 18 | 24 |
| Chipotle Philly Salad1 salad | 400 | 25 | 14 | 29 |
| Rotisserie-Style Chicken (Fresh Fit) - 6 inch6 inch sub | 310 | 24 | 40 | 6 |
| Baja Chicken Protein Pocket1 pocket | 330 | 24 | 30 | 13 |
| Sweet Onion Chicken Teriyaki Salad1 salad | 300 | 23 | 33 | 10 |
| Turkey & Ham Protein Pocket1 pocket | 320 | 21 | 32 | 11 |
| Tuna Salad1 salad | 400 | 21 | 10 | 31 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Roast Beef Protein Bowl1 bowl | 590 | 46 | 14 | 40 |
| Chipotle Philly Protein Bowl1 bowl | 600 | 46 | 15 | 41 |
| Subway Club Protein Bowl1 bowl | 410 | 45 | 16 | 20 |
| Honey Mustard Chicken Protein Bowl1 bowl | 570 | 45 | 18 | 36 |
| Sweet Onion Chicken Teriyaki Protein Bowl1 bowl | 470 | 42 | 40 | 18 |
| Oven-Roasted Turkey Protein Bowl1 bowl | 540 | 37 | 10 | 40 |
| Turkey & Ham Protein Bowl1 bowl | 540 | 36 | 12 | 40 |
| Steak & Bacon - 6 inch6 inch sub | 590 | 36 | 44 | 30 |
| Black Forest Ham Protein Bowl1 bowl | 560 | 35 | 13 | 41 |
| Chicken & Bacon Ranch - 6 inch6 inch sub | 580 | 35 | 44 | 29 |
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 |
|---|---|---|---|
| Subway Club Protein Bowl1 bowl | 410 | 45 | 11.0 |
| Buffalo Chicken Protein Bowl1 bowl | 380 | 35 | 9.2 |
| Sweet Onion Chicken Teriyaki Protein Bowl1 bowl | 470 | 42 | 8.9 |
| Grilled Chicken (Fresh Fit) - 6 inch6 inch sub | 300 | 26 | 8.7 |
| Roast Beef (Fresh Fit) - 6 inch6 inch sub | 300 | 25 | 8.3 |
| Honey Mustard Chicken Protein Bowl1 bowl | 570 | 45 | 7.9 |
| Roast Beef Protein Bowl1 bowl | 590 | 46 | 7.8 |
| Grilled Chicken Protein Bowl1 bowl | 620 | 48 | 7.7 |
| Rotisserie-Style Chicken (Fresh Fit) - 6 inch6 inch sub | 310 | 24 | 7.7 |
| Chipotle Philly Protein Bowl1 bowl | 600 | 46 | 7.7 |
High-protein breakfast
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Steak, Egg & Cheese on Artisan Italian - 6 inch6 inch sandwich | 530 | 30 | 43 | 26 |
| Steak, Egg & Cheese on Artisan Flatbread - 6 inch6 inch sandwich | 500 | 27 | 43 | 24 |
| Black Forest Ham, Egg & Cheese on Artisan Italian - 6 inch6 inch sandwich | 510 | 27 | 44 | 25 |
| Bacon, Egg & Cheese on Artisan Italian - 6 inch6 inch sandwich | 550 | 26 | 43 | 30 |
| Black Forest Ham, Egg & Cheese on Artisan Flatbread - 6 inch6 inch sandwich | 490 | 24 | 44 | 23 |
| Bacon, Egg & Cheese on Artisan Flatbread - 6 inch6 inch sandwich | 520 | 23 | 43 | 28 |
| Egg & Cheese on Artisan Italian - 6 inch6 inch sandwich | 470 | 21 | 42 | 24 |
| Egg & Cheese on Artisan Flatbread - 6 inch6 inch sandwich | 440 | 18 | 42 | 22 |
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Questions
What item under 1,000 calories has the most protein at Subway?
5 Meat Italian Protein Bowl (1 bowl): 65 g protein, 930 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Subway?
At 400 calories or less, the most protein comes from Buffalo Chicken Protein Bowl (1 bowl): 35 g protein, 380 calories; Grilled Chicken (Fresh Fit) - 6 inch (6 inch sub): 26 g protein, 300 calories; Roast Beef (Fresh Fit) - 6 inch (6 inch sub): 25 g protein, 300 calories.
What is a high-protein breakfast at Subway?
Steak, Egg & Cheese on Artisan Italian - 6 inch (6 inch sandwich): 30 g protein, 530 calories; Steak, Egg & Cheese on Artisan Flatbread - 6 inch (6 inch sandwich): 27 g protein, 500 calories; Black Forest Ham, Egg & Cheese on Artisan Italian - 6 inch (6 inch sandwich): 27 g protein, 510 calories.
Where do these Subway numbers come from?
From the nutrition information Subway publishes, last checked November 2, 2026. Menus and recipes change, so check with the chain when it matters.