High-protein items at Subway
110 of the 186 single servings in Subway’s nutrition information have 20 g of protein or more. The most is the 5 Meat Italian Protein Bowl, with 65 g at 930 calories; for the most protein per calorie it is the Subway Club Protein Bowl, with 11.0 g for every 100 calories (45 g in all).
Protein follows portion size, so the largest portions lead the first table; they are usually high in calories and sodium too, shown alongside. The second table puts lean items first. The Daily Value for protein is 50 g, so a serving with 25 g gives half of it.
Most protein per serving
Top 15 of 110
Single servings with at least 20 g of protein, most protein first (ties: fewer calories first).
 5 Meat Italian Protein Bowl521 g | 930 | 65 | 17 | 68 | 3,110 |
|---|---|---|---|---|---|
| 5 Meat Italian Wrap459 g | 1,000 | 65 | 61 | 56 | 3,350 |
| Steak & Bacon Wrap330 g | 880 | 58 | 58 | 46 | 2,100 |
 Chicken & Bacon Ranch Protein Bowl445 g | 760 | 55 | 14 | 55 | 1,740 |
 Chicken & Bacon Ranch Wrap379 g | 840 | 55 | 57 | 45 | 1,990 |
| Steak & Bacon Protein Bowl430 g | 720 | 54 | 16 | 50 | 1,680 |
 Grilled Chicken Protein Bowl415 g | 620 | 48 | 11 | 44 | 950 |
 Grilled Chicken Wrap349 g | 680 | 48 | 55 | 31 | 1,240 |
 Subway Club Wrap386 g | 700 | 48 | 59 | 31 | 2,440 |
 Steak, Egg & Cheese12" Wrap, 366 g | 860 | 48 | 57 | 48 | 1,890 |
| Chipotle Philly Wrap300 g | 700 | 47 | 56 | 32 | 2,090 |
 Roast Beef Protein Bowl408 g | 590 | 46 | 14 | 40 | 1,480 |
| Chipotle Philly Protein Bowl415 g | 600 | 46 | 15 | 41 | 2,170 |
 Roast Beef Wrap346 g | 670 | 46 | 58 | 29 | 1,720 |
 Steak Philly Wrap295 g | 710 | 46 | 56 | 35 | 1,970 |
Most protein per calorie
Top 10 of 110
Servings with at least 20 g of protein, ranked by grams of protein for every 100 calories (published protein divided by published calories).
 Subway Club Protein Bowl418 g | 410 | 45 | 16 | 20 | 2,270 |
|---|---|---|---|---|---|
| Buffalo Chicken Protein Bowl414 g | 380 | 35 | 14 | 21 | 2,420 |
 Sweet Onion Chicken Teriyaki Protein Bowl432 g | 470 | 42 | 40 | 18 | 1,850 |
| Fresh Fit Grilled Chicken6", 233 g | 300 | 26 | 40 | 5 | 570 |
| Fresh Fit Roast Beef6", 233 g | 300 | 25 | 42 | 4 | 780 |
| Buffalo Chicken Salad536 g | 540 | 44 | 18 | 34 | 2,590 |
 Honey Mustard Chicken Protein Bowl438 g | 570 | 45 | 18 | 36 | 1,770 |
| Roast Beef Protein Bowl408 g | 590 | 46 | 14 | 40 | 1,480 |
| Grilled Chicken Protein Bowl415 g | 620 | 48 | 11 | 44 | 950 |
| Fresh Fit Rotisserie-Style Chicken6", 233 g | 310 | 24 | 40 | 6 | 750 |
Values are per serving for the size shown, as Subway publishes them; select a column to sort. Each item appears once, at its size that ranks highest. Catering and party sizes, multi-packs, orders of 12 or more pieces, values given per piece and near-zero items such as salt and water are left out. Each item’s page has every size, the full nutrition facts and allergens.
Most protein in each menu section
| Section | Item | Protein g | Calories |
|---|---|---|---|
| Subs (6") | 5 Meat Italian6" | 39 | 660 |
| Fresh Fit subs | Fresh Fit Grilled Chicken6" | 26 | 300 |
| Kids' Mini Subs | Oven Roasted Turkey Kids' Mini Sub | 12 | 170 |
| Wraps | 5 Meat Italian Wrap | 65 | 1,000 |
| Protein Pockets | Baja Chicken Protein Pocket | 24 | 330 |
| Salads | Buffalo Chicken Salad | 44 | 540 |
| Protein Bowls | 5 Meat Italian Protein Bowl | 65 | 930 |
| Breakfast | Steak, Egg & Cheese12" Wrap | 48 | 860 |
| Pizza | Meatball Pizza8" | 35 | 810 |
| Sliders | Turkey Slider | 12 | 230 |
| Breads | Italian Herbs & Cheese Bread6" | 10 | 250 |
| Proteins | Subway Club Meats (Turkey, Ham, Roast Beef) | 17 | 100 |
Questions
What has the most protein at Subway?
The 5 Meat Italian Protein Bowl, with 65 g of protein and 930 calories, according to Subway’s nutrition information. Catering sizes, multi-packs and orders of 12 or more pieces are left out.
What is the highest-protein item at Subway under 500 calories?
The Subway Club Protein Bowl, with 45 g of protein at 410 calories.
More from the Subway menu
Full menuHigh-protein items at other chains: McDonald’s, Starbucks, Chick-fil-A, Taco Bell, Dunkin', Wendy's, Chipotle, Burger King, Domino's, Panera Bread, Popeyes, Raising Cane's, Wingstop, Sonic, Pizza Hut, Dairy Queen, KFC, Whataburger, Arby's, Jack in the Box, Culver's, Papa Johns.
Across all chains: Fast food with the most protein (24 chains).
Sources
- 1 Subway, U.S. Nutrition Information Covers nutrition and menu · October 2026 · Checked 8 Oct 2026
- 2 Subway, U.S. Allergy and Sensitivity Information Covers allergens · October 2026 · Checked 8 Oct 2026
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