The short version
- The Grilled Chicken Protein Bowl has 48 g protein and 620 kcal, with less sodium than the other chicken bowls.
- A Fresh Fit 6-inch Grilled Chicken has 26 g protein for 300 kcal.
- A Baja Chicken Protein Pocket is a smaller option with 24 g protein and 330 kcal.
- A footlong Oven-Roasted Turkey has 2,240 mg sodium, close to the FDA Daily Value of 2,300 mg for a whole day.
Jump to a section
- What’s the highest-protein order at Subway?
- What’s a balanced high-protein Subway order?
- What’s a lighter high-protein Subway order?
- What’s the best high-protein Subway breakfast?
- What should I order at Subway on a small appetite?
- How do you order at Subway for a small appetite?
- How much sodium is in a Subway sub?
- How does Imi help?
Subway makes it easy to build a meal around protein, because you pick the protein, bread and extras yourself. This guide gives five orders with the protein and calories, using Subway’s published builds so the numbers match what you get at the counter.
Numbers from Subway’s nutrition information, checked October 2026. Menus and recipes change, so check the app or menu board.
What’s the highest-protein order at Subway?
The Grilled Chicken Protein Bowl has 48 g protein for 620 kcal.
Order: Protein Bowl, Grilled Chicken
| Item | Protein | Calories |
|---|---|---|
| Protein Bowl – Grilled Chicken | 48 g | 620 kcal |
| Total | 48 g | 620 kcal |
Subway’s Protein Bowls (once called No Bready Bowls) use a footlong portion of meat over lettuce, spinach, tomato, onion, green pepper, cucumber and olives. Subway’s header says no cheese or dressing unless noted. This one also has the lowest sodium of the chicken bowls, at 950 mg.
The Roast Beef Protein Bowl is close, with 46 g protein and 590 kcal.
What’s a balanced high-protein Subway order?
A 6-inch Grilled Chicken sub has 31 g protein for 510 kcal on Subway’s standard build.
Order: 6” Grilled Chicken
| Item | Protein | Calories |
|---|---|---|
| 6” Grilled Chicken | 31 g | 510 kcal |
| Total | 31 g | 510 kcal |
Other 6-inch subs with about 30 g protein:
- 6” Roast Beef. 30 g protein, 490 kcal.
- 6” Sweet Onion Chicken Teriyaki. 29 g protein, 430 kcal.
- 6” Subway Club. 31 g protein, 500 kcal.
Sauce is where the calories add up. Per 6-inch portion, mayonnaise is 100 kcal and Peppercorn Ranch is 80 kcal. Yellow mustard is 10 kcal and red wine vinegar is 0.
What’s a lighter high-protein Subway order?
A Fresh Fit 6-inch Grilled Chicken has 26 g protein for 300 kcal.
Order: Fresh Fit 6” Grilled Chicken with mustard
| Item | Protein | Calories |
|---|---|---|
| Fresh Fit 6” Grilled Chicken | 26 g | 300 kcal |
| Mustard, Yellow | 0 g | 10 kcal |
| Total | 26 g | 310 kcal |
Subway’s Fresh Fit build is multigrain bread with all the fresh vegetables and no cheese or sauce. The Fresh Fit 6” Roast Beef is similar, at 25 g protein and 300 kcal.
What’s the best high-protein Subway breakfast?
A 6-inch Steak, Egg & Cheese on Artisan Flatbread has 27 g protein for 500 kcal.
Order: 6” Steak, Egg & Cheese on Artisan Flatbread
| Item | Protein | Calories |
|---|---|---|
| 6” Steak, Egg & Cheese on Artisan Flatbread | 27 g | 500 kcal |
| Total | 27 g | 500 kcal |
The 6” Black Forest Ham, Egg & Cheese on Artisan Flatbread has 24 g protein and 490 kcal. Subway lists breakfast at participating locations only.
What should I order at Subway on a small appetite?
A Baja Chicken Protein Pocket has 24 g protein for 330 kcal in a smaller wrap.
Order: Protein Pocket – Baja Chicken
| Item | Protein | Calories |
|---|---|---|
| Protein Pocket – Baja Chicken | 24 g | 330 kcal |
| Total | 24 g | 330 kcal |
It’s built on a 9-inch wrap with cheese, vegetables and sauce. That’s a good size for a day you’re not hungry, or a gentle day on a GLP-1 medicine. Smaller still: the Kids’ Mini Sub Oven Roasted Turkey has 12 g protein and 170 kcal.
How do you order at Subway for a small appetite?
Pick a 6-inch or a pocket, not a footlong, eat the protein first and keep sauces light.
- Go 6-inch. A footlong is twice the 6-inch numbers. You can always come back for more.
- Ask for double protein instead of more bread. A 6-inch portion of Grilled Chicken is 16 g protein and 80 kcal.
- Sauce lightly or on the side. One pass of sauce is plenty, and mustard or vinegar adds flavor for very few calories.
- Load the vegetables. Lettuce, spinach, cucumber, peppers and onion are 0 kcal per 6-inch.
- Save half. A sub wraps up well for later.
The GLP-1 eating out guide and the not hungry guide have more ideas for smaller-appetite days.
How much sodium is in a Subway sub?
Many Subway subs, wraps and bowls pass 1,000 mg sodium, and the FDA Daily Value is 2,300 mg for the whole day.
From Subway’s numbers:
- Footlong Oven-Roasted Turkey. 2,240 mg.
- Wrap – Buffalo Chicken. 2,580 mg.
- Protein Bowl – Subway Club. 2,270 mg.
- 6” Grilled Chicken. 830 mg.
- Fresh Fit 6” Grilled Chicken. 570 mg.
Grilled chicken is one of the lower-sodium proteins, at 210 mg per 6-inch portion. Pickles add 160 mg and added salt adds 160 mg per 6-inch.
Try this
Grilled chicken for the most protein with the least sodiumAll the fresh vegetablesMustard or vinegar instead of mayoA 6-inch with double meatHow does Imi help?
Imi does the adding up for you, so a Subway lunch still fits your day.
- Ask Imi before you go. Ask what to get at Subway for your protein target, and Imi suggests an order.
- Log it in seconds. Snap a photo, scan a barcode, or type or say what you ate.
- The rest of the day rebalances. Imi adjusts your other meals around lunch, so the day still adds up.
- Targets at the top. Protein and water sit at the top of every day, so you can see what’s left.
For more on ordering anywhere, read eating out while losing weight and how much protein to eat to lose weight. If sodium is on your mind, see where sodium comes from. To set your numbers, work out your macros.
Subway is a trademark of its owner. Imi isn’t affiliated with Subway.
