Guide

The healthiest subs and sandwiches

The sub and sandwich orders with the best calorie-to-protein balance. Number one: Reuben on Rye (Original) at Potbelly, with 42 g of protein for 622 calories.

How this list is picked: Subs and sandwiches from Subway, Jersey Mike's Subs, Jimmy John's, Firehouse Subs, Potbelly, Mendocino Farms, Panera Bread and Corner Bakery Cafe, ranked by the app’s Fat-loss formula: calories inside 400–650, a 40 g protein target, protein per calorie, fiber, and how well-sourced the numbers are. At most 3 per restaurant. From the 1,073 dishes My Fit Menu tracks at 66 chains.

#	Dish · restaurant	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
1	Reuben on Rye (Original)Potbelly · Signature Sandwiches	622	42 g	60 g	26 g	6.8 g	Published
2	Chicken Philly (Regular)Jersey Mike's Subs · Hot Subs	660	47 g	65 g	24 g	7.1 g	Published
3	Mom's Turkey on WhiteCorner Bakery Cafe · Sandwiches	390	33 g	48 g	9 g	8.5 g	Published
4	Chicken Salad (Original)Potbelly · Sandwiches	601	37 g	58 g	27 g	6.2 g	Published
5	Turkey Breast (Original)Potbelly · Sandwiches	552	36 g	61 g	22 g	6.5 g	Published
6	Chicken & Bacon Ranch Melt 6-InchSubway · 6-Inch Melts	580	35 g	44 g	29 g	6.0 g	Published
7	Cajun Chicken (Medium)Firehouse Subs · Hot Subs	708	46 g	54 g	34 g	6.5 g	Published
8	#17 Mike's Famous Philly (Regular)Jersey Mike's Subs · Hot Subs	710	45 g	63 g	30 g	6.3 g	Published
9	Engineer (Medium)Firehouse Subs · Cold Subs	687	38 g	60 g	35 g	5.5 g	Published
10	Smoky BBQ Brioche SandwichMendocino Farms · Sandwiches	670	37 g	64 g	27 g	5.5 g	Published
11	Sweet Onion Chicken Teriyaki 6-InchSubway · 6-Inch Sandwiches	430	29 g	55 g	11 g	6.7 g	Published
12	The Club 6-InchSubway · 6-Inch Sandwiches	500	31 g	43 g	24 g	6.2 g	Published
13	#5 VitoJimmy John's · Sandwiches	570	32 g	52 g	26 g	5.6 g	Published
14	Turkey (Medium)Firehouse Subs · Cold Subs	677	36 g	58 g	35 g	5.3 g	Published
15	Jimmy CubanoJimmy John's · Sandwiches	710	38 g	48 g	38 g	5.4 g	Published
16	#12 Country ClubJimmy John's · Sandwiches	780	48 g	74 g	30 g	6.2 g	Published
17	Prosciutto & Chicken SandwichMendocino Farms · Sandwiches	790	44 g	63 g	38 g	5.6 g	Published
18	Peruvian Steak SandwichMendocino Farms · Sandwiches	780	41 g	54 g	46 g	5.3 g	Published
19	Uptown Turkey Avocado on HarvestCorner Bakery Cafe · Sandwiches	820	45 g	62 g	47 g	5.5 g	Published
20	Grilled Portabella Mushroom & Swiss (Regular)Jersey Mike's Subs · Hot Subs	630	25 g	65 g	30 g	4.0 g	Published

Restaurants in this guide

Corner Bakery CafeTop pick: American Scrambler with Sausage · 400 cal · 41 g Firehouse SubsTop pick: Firehouse Chopped Salad with Grilled Chicken · 375 cal · 57 g Jersey Mike's SubsTop pick: Chicken Philly (Regular) · 660 cal · 47 g Jimmy John'sTop pick: #5 Vito · 570 cal · 32 g Mendocino FarmsTop pick: Smoky BBQ Brioche Sandwich · 670 cal · 37 g PotbellyTop pick: Reuben on Rye (Original) · 622 cal · 42 g SubwayTop pick: Grilled Chicken Protein Bowl · 620 cal · 48 g

How we rank and where the numbers come from

“Healthiest” here means the most protein inside a moderate calorie range. It’s the same formula as the app’s Fat-loss goal: 400–650 calories, a 40 g protein target, protein per calorie, fiber, and a small preference for better-sourced numbers. It doesn’t weigh sodium, sugar or allergens.

Every number carries a label. Published is the restaurant's own figure for that exact item. Calculated is added up from the restaurant's published ingredient values for a standard build, shown as a likely range. Estimated means no published figure exists, so it is estimated and always shown as a range. Tap a label to see its source.

Menus change and portions vary. My Fit Menu never verifies allergens, so confirm ingredients with the restaurant. Spotted a wrong number? Email support@myfitmenu.health.

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