Fast casual · Sandwiches

The healthiest orders at Subway

16 Subway meals ranked by protein, calories, and where the numbers come from. Pick the one that fits your day.

Nutrition checked September 25, 2026 · Numbers: 14 published, 2 calculated · Subway’s nutrition page

Top pick

Grilled Chicken Protein Bowl

A bread-free bowl of grilled chicken over lettuce and spinach with the standard vegetable toppings.

Protein Bowls · $10.49 typical price · Published

620calories · 7.7 g protein per 100 cal

48 gProtein

12 gCarbs

44 gFat

Best pick under every calorie limit

The most protein you can get at Subway under each limit.

UNDER 400 CALVeggie Delite 6-Inch320 cal · 17 g protein UNDER 500 CALRoast Beef 6-Inch500 cal · 31 g protein UNDER 600 CALChicken & Bacon Ranch Melt 6-Inch580 cal · 35 g protein UNDER 700 CALGrilled Chicken Protein Bowl620 cal · 48 g protein UNDER 800 CALGrilled Chicken Protein Bowl620 cal · 48 g protein

Most protein at Subway

#	Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
1	Footlong Italian B.M.T.Footlong Sandwiches · $12.99 typical	1,098–1,342	49–59 g	~88 g	~72 g	4.4 g	Calculated
2	Footlong Oven-Roasted TurkeyFootlong Sandwiches · $11.99 typical	864–1,056	47–57 g	~84 g	~46 g	5.4 g	Calculated
3	Grilled Chicken Protein BowlProtein Bowls · $10.49 typical	620	48 g	12 g	44 g	7.7 g	Published
4	Chicken & Bacon Ranch Melt 6-Inch6-Inch Melts · $9.49 typical	580	35 g	44 g	29 g	6.0 g	Published
5	Roast Beef 6-Inch6-Inch Sandwiches · $8.99 typical	500	31 g	44 g	23 g	6.2 g	Published

Vegetarian picks

Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
Veggie Delite 6-Inch6-Inch Sandwiches · $6.99 typical	320	17 g	41 g	10 g	5.3 g	Published

Every Subway dish we track

Best overall first. Sides and snacks come last.

#	Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
1	Grilled Chicken Protein BowlProtein Bowls · $10.49 typical	620	48 g	12 g	44 g	7.7 g	Published
2	Chicken & Bacon Ranch Melt 6-Inch6-Inch Melts · $9.49 typical	580	35 g	44 g	29 g	6.0 g	Published
3	Sweet Onion Chicken Teriyaki 6-Inch6-Inch Sandwiches · $8.99 typical	430	29 g	55 g	11 g	6.7 g	Published
4	The Club 6-Inch6-Inch Sandwiches · $8.99 typical	500	31 g	43 g	24 g	6.2 g	Published
5	Grilled Chicken 6-Inch6-Inch Sandwiches · $8.99 typical	510	31 g	43 g	24 g	6.1 g	Published
6	Roast Beef 6-Inch6-Inch Sandwiches · $8.99 typical	500	31 g	44 g	23 g	6.2 g	Published
7	Steak & Cheese 6-Inch6-Inch Cheesesteaks · $9.49 typical	510	28 g	43 g	25 g	5.5 g	Published
8	Oven-Roasted Turkey 6-Inch6-Inch Sandwiches · $8.49 typical	480	26 g	42 g	23 g	5.4 g	Published
9	Meatball Marinara 6-Inch6-Inch Sandwiches · $8.49 typical	570	27 g	53 g	28 g	4.7 g	Published
10	Tuna 6-Inch6-Inch Sandwiches · $8.99 typical	570	27 g	42 g	33 g	4.7 g	Published
11	Black Forest Ham 6-Inch6-Inch Sandwiches · $8.29 typical	490	25 g	44 g	23 g	5.1 g	Published
12	Italian B.M.T. 6-Inch6-Inch Sandwiches · $8.99 typical	610	27 g	44 g	36 g	4.4 g	Published
13	Spicy Italian 6-Inch6-Inch Sandwiches · $8.99 typical	680	27 g	44 g	44 g	4.0 g	Published
14	Veggie Delite 6-Inch6-Inch Sandwiches · $6.99 typical	320	17 g	41 g	10 g	5.3 g	Published
15	Footlong Oven-Roasted TurkeyFootlong Sandwiches · $11.99 typical	864–1,056	47–57 g	~84 g	~46 g	5.4 g	Calculated
16	Footlong Italian B.M.T.Footlong Sandwiches · $12.99 typical	1,098–1,342	49–59 g	~88 g	~72 g	4.4 g	Calculated

Quick answers

What’s the healthiest order at Subway?

Grilled Chicken Protein Bowl: 620 calories and 48 g of protein (7.7 g per 100 calories). It ranks first of the 16 Subway meals we track for landing in a moderate calorie range with plenty of protein.

What has the most protein at Subway?

Footlong Italian B.M.T., with 49–59 g of protein for 1,098–1,342 calories. Next is Footlong Oven-Roasted Turkey (47–57 g, 864–1,056 cal).

What can I get at Subway under 500 calories?

Roast Beef 6-Inch (500 cal, 31 g protein), The Club 6-Inch (500 cal, 31 g protein) and Sweet Onion Chicken Teriyaki 6-Inch (430 cal, 29 g protein).

Is there a high-protein vegetarian option at Subway?

Veggie Delite 6-Inch: 17 g of protein for 320 calories.

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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Subway in our guides

The healthiest subs and sandwichesThe sub and sandwich orders with the best calorie-to-protein balance.