Highest Protein Items at Subway (September 2026)

USSandwichesProtein BowlsLast updated September 24, 2026

Subway's Protein Bowls put double meat in a bowl instead of bread, with 35 to 66 g of protein. Wraps also use double meat. A 6-inch sub with grilled chicken or steak has 28 to 35 g. These numbers come from Subway's U.S. nutrition guide dated January 2026.

Best overall protein pick

Chicken & Bacon Ranch Wrap

56 g protein · 830 cal · 6.7 g per 100 cal

Best low-calorie pick

Baja Chicken Protein Pocket

24 g protein · 330 cal · 7.3 g per 100 cal

Best GLP-1-friendly pick

6" Seasoned Steak & Fresh Avocado

35 g protein · 430 cal · 8.1 g per 100 cal

All Subway items by protein

Sorted by protein per 100 calories. Tap a column to sort.

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Subway menu items with protein, calories, and fiber. Select a column heading to sort.

Subway Club Protein Bowlprotein bowl	44	410	10.7	3
Sweet Onion Teriyaki Chicken Protein Bowlprotein bowl	42	470	8.9	3
6" Seasoned Steak & Fresh Avocado6-inch sub	35	430	8.1	6
Roast Beef Protein Bowlprotein bowl	48	610	7.9	3
6" Grilled Chicken & Fresh Avocado6-inch sub	35	450	7.8	6
Grilled Chicken Protein Bowlprotein bowl	48	620	7.7	3
Roast Beef Wrapwrap	48	660	7.3	3
Baja Chicken Protein Pocketprotein pocket	24	330	7.3	2
Peppercorn Ranch Chicken Protein Pocketprotein pocket	24	330	7.3	2
Chicken & Bacon Ranch Protein Bowlprotein bowl	55	760	7.2	4
Grilled Chicken Wrapwrap	48	680	7.1	3
Subway Club Wrapwrap	48	690	7	3
6" Ham & Turkey Stacker6-inch sub	20	290	6.9	4
6" Turkey & Ranch Delite6-inch sub	26	380	6.8	5
6" Sweet Onion Teriyaki Chicken6-inch sub	29	430	6.7	4
Chicken & Bacon Ranch Wrapwrap	56	830	6.7	3
6" Roast Beef6-inch sub	31	500	6.2	2
6" Subway Club6-inch sub	31	500	6.2	4
6" Grilled Chicken6-inch sub	31	510	6.1	3
6" Chicken & Bacon Ranch6-inch sub	35	580	6	3
6" 5 Meat Italian6-inch sub	40	680	5.9	3
Grilled Chicken Saladsalad	26	440	5.9	4
6" Steak, Egg & Cheesebreakfast	31	540	5.7	2

“—” means the source doesn’t list that number. Items without protein or calories are never ranked.

Best orders by goal

Muscle gain

The most protein per order. Calories are higher, so these suit big eaters and heavy training days.

Chicken & Bacon Ranch Wrap
56 g protein · 830 cal · 6.7 g per 100 cal
Chicken & Bacon Ranch Protein Bowl
55 g protein · 760 cal · 7.2 g per 100 cal
Roast Beef Protein Bowl
48 g protein · 610 cal · 7.9 g per 100 cal
Grilled Chicken Protein Bowl
48 g protein · 620 cal · 7.7 g per 100 cal
Roast Beef Wrap
48 g protein · 660 cal · 7.3 g per 100 cal

Fat loss

Lots of protein for the calories, and 600 calories or less.

Subway Club Protein Bowl
44 g protein · 410 cal · 10.7 g per 100 cal
Sweet Onion Teriyaki Chicken Protein Bowl
42 g protein · 470 cal · 8.9 g per 100 cal
6" Seasoned Steak & Fresh Avocado
35 g protein · 430 cal · 8.1 g per 100 cal
6" Grilled Chicken & Fresh Avocado
35 g protein · 450 cal · 7.8 g per 100 cal
Baja Chicken Protein Pocket
24 g protein · 330 cal · 7.3 g per 100 cal

GLP-1 friendly

Smaller portions with at least 20 g protein, 10 g sugar or less, and no more than 35% of calories from fat. Higher fiber ranks higher.

6" Seasoned Steak & Fresh Avocado
35 g protein · 430 cal · 8.1 g per 100 cal
6" Grilled Chicken & Fresh Avocado
35 g protein · 450 cal · 7.8 g per 100 cal
6" Turkey & Ranch Delite
26 g protein · 380 cal · 6.8 g per 100 cal
6" Ham & Turkey Stacker
20 g protein · 290 cal · 6.9 g per 100 cal

Under 500 calories

The highest-protein orders (15 g or more) that stay under 500 calories.

Subway Club Protein Bowl
44 g protein · 410 cal · 10.7 g per 100 cal
Sweet Onion Teriyaki Chicken Protein Bowl
42 g protein · 470 cal · 8.9 g per 100 cal
6" Seasoned Steak & Fresh Avocado
35 g protein · 430 cal · 8.1 g per 100 cal
6" Grilled Chicken & Fresh Avocado
35 g protein · 450 cal · 7.8 g per 100 cal
6" Sweet Onion Teriyaki Chicken
29 g protein · 430 cal · 6.7 g per 100 cal

Build a 40g+ protein meal at Subway

Simple ways to order for more protein.

Grilled Chicken Wrap48 g protein · 680 cal
How to order: Want fewer carbs? The Grilled Chicken Protein Bowl has the same 48 g protein with 12 g carbs.
6" Grilled Chicken & Fresh Avocado35 g protein · 450 cal
How to order: Order a footlong for 70 g of protein (Subway counts a footlong as two 6" servings).
6" Grilled Chicken31 g protein · 510 cal
How to order: Ask for double chicken. Subway lists an extra grilled chicken portion at 16 g protein and 80 calories.
6" Ham & Turkey Stacker20 g protein · 290 cal
How to order: Add extra turkey. Subway lists a turkey portion at 11 g protein and 60 calories.

Frequently asked questions

What is the highest protein item at Subway?

Chicken & Bacon Ranch Wrap has the most protein on our list, with 56 g of protein and 830 calories.

What is the best low-calorie, high-protein option at Subway?

Baja Chicken Protein Pocket gives you 24 g of protein for 330 calories. That’s 7.3 g of protein per 100 calories.

Does Subway have a high-protein or GLP-1 menu?

Yes. Subway offers the “Protein Bowls.” You can also use our GLP-1-friendly picks on this page, which favor smaller portions with more protein and less sugar.

How can I get 40 grams of protein at Subway?

Order Grilled Chicken Wrap (48 g protein). Want fewer carbs? The Grilled Chicken Protein Bowl has the same 48 g protein with 12 g carbs.

Where does this Subway nutrition info come from?

We use Subway’s official nutrition information only, and last checked it on September 24, 2026. We compared 23 menu items. Menus change, so check the official source before you order if you need exact numbers.

Nutrition data from Subway’s official nutrition information, checked September 24, 2026.

Last updated September 24, 2026. How we check our data.

How much protein do you need? Get your daily target in 30 seconds.

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Not medical advice. If you have kidney disease, diabetes, or take prescription medication, talk to your doctor or a registered dietitian before changing your protein intake. Read our full disclaimer.