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Subway vs Jimmy John's: nutrition compared

Which is healthier, Subway or Jimmy John's? Calories, protein and sodium for every main meal on their 2026 menus, side by side.

2026Freshest menu data

The short answer

By the numbers, Subway is the easier place to eat light: it wins 4 of 6 rows. Jimmy John's still has good picks, listed below.

	Subway	Jimmy John's
Main meals in our data	151	41
Light, high protein meals (≤500 cal, 20 g+ protein)	39 (26%)	5 (12%)
Median meal	610 cal	810 cal
Median sodium	1,640 mg	1,990 mg
Most protein per calorie	Subway Club®, Protein Bowl: 410 cal, 44 g	The J.J. Gargantuan® (8"): 1,070 cal, 79 g
Lightest meal	Ham & Turkey Stacker, 6-inch: 290 cal	#2 Big John® (Little John - 6.5"): 250 cal
Most protein	Seasoned Steak & Fresh Avocado, Footlong: 70 g	The J.J. Gargantuan® (8"): 79 g

Green marks the better number for weight loss. Main meals only: 12 g+ protein, no drinks, sides or desserts.

Best orders at Subway

20 g+ protein, most protein per calorie first


Subway Club®, Protein BowlSandwiches · Protein Bowl	410	44 g	16 g	21 g	2,280 mg
Sweet Onion Teriyaki Chicken®, Protein BowlSandwiches · Protein Bowl	470	42 g	41 g	18 g	1,860 mg
Seasoned Steak & Fresh Avocado, 6-inchFresh Fit · 6-inch	430	35 g	45 g	14 g	1,040 mg
Seasoned Steak & Fresh Avocado, FootlongFresh Fit · Footlong	860	70 g	90 g	28 g	2,080 mg
Roast Beef, Protein BowlSandwiches · Protein Bowl	610	48 g	14 g	42 g	1,540 mg

Best orders at Jimmy John's

20 g+ protein, most protein per calorie first


The J.J. Gargantuan® (8")Gargantuan	1,070	79 g	78 g	48 g	3,960 mg
#10 Hunter's Club® (8")Favorites	820	55 g	70 g	36 g	2,120 mg
Slim 4 - Turkey (16")Plain Slims	820	55 g	131 g	7 g	2,460 mg
Slim 2 - Roast Beef (16")Plain Slims	870	58 g	130 g	12 g	2,360 mg
Slim 2 - Roast Beef (8")Plain Slims	440	29 g	65 g	6 g	1,180 mg

Eat at Subway or Jimmy John's. Still lose weight.

At both chains, the Subway Club®, Protein Bowl is 410 calories and the The J.J. Gargantuan® (8") is 1,070. MenuTrim builds your personal plan and shows which one fits today.

Daily calories for your goalFrom your weight, goal weight and pace.
A protein target and a per-meal limitSo one meal out doesn't take the whole day.
The date you'll reach your goalAn estimate from your pace, updated as you log.
both chains orders that fit, marked15,000+ dishes at 50 chains, all from 2026 menus.

Build your plan in the app.

Full menus: Subway nutrition · Jimmy John's nutrition.