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Subway nutrition

Calories, protein, carbs and fat for 151 Subway meals from the 2026 menu. Losing weight? MenuTrim shows which ones fit your daily calories.

2026Freshest menu data

Checked Sep 29, 2026 What to order at Subway vs Jimmy John's

At a glance

Most protein per calorieSubway Club®, Protein Bowl410 cal
Lightest mealHam & Turkey Stacker, 6-inch290 cal
Most proteinSeasoned Steak & Fresh Avocado, Footlong70 g
Least sodium, 20 g+ proteinGrilled Chicken, Salad590 mg

Most protein per calorie

What to order

410cal

Subway Club®, Protein Bowl

P 44 g · C 16 · F 21

10.7 g protein per 100 cal

470cal

Sweet Onion Teriyaki Chicken®, Protein Bowl

P 42 g · C 41 · F 18

8.9 g protein per 100 cal

430cal

Seasoned Steak & Fresh Avocado, 6-inch

P 35 g · C 45 · F 14

8.1 g protein per 100 cal

860cal

Seasoned Steak & Fresh Avocado, Footlong

P 70 g · C 90 · F 28

8.1 g protein per 100 cal

Under 500 calories

46 meals, most protein 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
Grilled Chicken & Fresh Avocado, 6-inchSandwiches · 6-inch	450	35 g	44 g	16 g	800 mg
Seasoned Steak & Smashed Avocado, 6-inchFresh Fit · 6-inch	460	35 g	45 g	16 g	1,170 mg
Grilled Chicken & Smashed Avocado, 6-inchSandwiches · 6-inch	470	35 g	44 g	19 g	930 mg
Roast Beef, 6-inchSandwiches · 6-inch	500	31 g	44 g	23 g	1,120 mg
Subway Club®, 6-inchSandwiches · 6-inch	500	31 g	43 g	24 g	1,520 mg
Chicken & Bacon Ranch, SaladSandwiches · Salad	490	30 g	14 g	36 g	1,020 mg
Chipotle Philly, 6-inchSandwiches · 6-inch	490	30 g	44 g	22 g	1,440 mg
Sweet Onion Teriyaki Chicken®, 6-inchSandwiches · 6-inch	430	29 g	55 g	11 g	1,250 mg
Turkey & Ham, 6-inchSandwiches · 6-inch	480	27 g	41 g	23 g	1,140 mg
Turkey & Ranch Delite, 6-inchFresh Fit · 6-inch	380	26 g	41 g	13 g	1,140 mg
Big Hot Pastrami, SaladSandwiches · Salad	410	26 g	15 g	30 g	1,930 mg
Grilled Chicken, SaladSandwiches · Salad	440	26 g	12 g	34 g	590 mg
Roast Beef, SaladSandwiches · Salad	440	26 g	13 g	33 g	880 mg
Oven-Roasted Turkey, 6-inchSandwiches · 6-inch	480	26 g	42 g	23 g	1,150 mg
Black Forest Ham, Egg & Cheese, 6-inchBreakfast · Plain · 6-inch	500	26 g	43 g	25 g	1,270 mg
Chipotle Philly, SaladSandwiches · Salad	400	25 g	15 g	28 g	1,260 mg
Honey Mustard BBQ Chicken, SaladSandwiches · Salad	420	25 g	31 g	24 g	1,280 mg
Black Forest Ham, 6-inchSandwiches · 6-inch	490	25 g	44 g	23 g	1,190 mg
Baja Chicken Protein PocketProtein Pockets · 184 g	330	24 g	30 g	13 g	750 mg
Spicy Nacho Chicken, 6-inchSandwiches · 6-inch	440	24 g	49 g	17 g	1,280 mg
Subway Club®, SaladSandwiches · Salad	440	24 g	14 g	34 g	1,310 mg
Steak Philly, SaladSandwiches · Salad	450	24 g	13 g	35 g	1,080 mg
Sweet Onion Teriyaki Chicken®, SaladSandwiches · Salad	300	23 g	33 g	10 g	1,100 mg
Cheesy Garlic Steak, SaladSandwiches · Salad	460	23 g	21 g	32 g	1,180 mg
Tuna, SaladSandwiches · Salad	410	22 g	10 g	32 g	640 mg
All American Club®, SaladSandwiches · Salad	480	22 g	13 g	39 g	1,270 mg
Italian Trio Protein PocketProtein Pockets · 192 g	480	22 g	32 g	29 g	1,580 mg
Pizza Sub, 6-inchPersonal Pizza · 6-inch	490	22 g	45 g	25 g	1,340 mg
Turkey & Ham Protein PocketSandwiches · 193 g	320	21 g	32 g	11 g	1,260 mg
Oven-Roasted Turkey, SaladSandwiches · Salad	410	21 g	11 g	33 g	910 mg
Turkey & Ham, SaladSandwiches · Salad	420	21 g	12 g	33 g	930 mg
Egg & Cheese, 6-inchBreakfast · 6-inch	470	21 g	42 g	24 g	1,020 mg
Ham & Turkey Stacker, 6-inchFresh Fit · 6-inch	290	20 g	42 g	5 g	1,000 mg
Spicy Nacho Chicken, SaladSandwiches · Salad	320	20 g	20 g	19 g	1,220 mg
Black Forest Ham, SaladSandwiches · Salad	420	20 g	13 g	33 g	950 mg
Cold Cut Combo®, SaladSandwiches · Salad	470	20 g	11 g	39 g	1,080 mg
Veggie Patty, 6-inchSandwiches · 6-inch	470	19 g	58 g	19 g	1,100 mg
B.L.T., 6-inchSandwiches · 6-inch	480	18 g	42 g	26 g	800 mg
Veggie Delite®, 6-inchSandwiches · 6-inch	320	17 g	41 g	10 g	600 mg
Pizza Sub, SaladPersonal Pizza · Salad	330	17 g	15 g	24 g	1,030 mg
Veggie Delite®, WrapSandwiches · Wrap	400	17 g	53 g	13 g	690 mg
Veggie Patty, SaladSandwiches · Salad	300	13 g	28 g	17 g	820 mg
B.L.T., SaladSandwiches · Salad	420	13 g	11 g	36 g	550 mg

All 151 Subway meals

Lightest first. Tap a column to sort.


Ham & Turkey Stacker, 6-inchFresh Fit · 6-inch	290	20 g	42 g	5 g	1,000 mg
Sweet Onion Teriyaki Chicken®, SaladSandwiches · Salad	300	23 g	33 g	10 g	1,100 mg
Veggie Patty, SaladSandwiches · Salad	300	13 g	28 g	17 g	820 mg
Spicy Nacho Chicken, SaladSandwiches · Salad	320	20 g	20 g	19 g	1,220 mg
Turkey & Ham Protein PocketSandwiches · 193 g	320	21 g	32 g	11 g	1,260 mg
Veggie Delite®, 6-inchSandwiches · 6-inch	320	17 g	41 g	10 g	600 mg
Baja Chicken Protein PocketProtein Pockets · 184 g	330	24 g	30 g	13 g	750 mg
Pizza Sub, SaladPersonal Pizza · Salad	330	17 g	15 g	24 g	1,030 mg
Turkey & Ranch Delite, 6-inchFresh Fit · 6-inch	380	26 g	41 g	13 g	1,140 mg
Chipotle Philly, SaladSandwiches · Salad	400	25 g	15 g	28 g	1,260 mg
Veggie Delite®, WrapSandwiches · Wrap	400	17 g	53 g	13 g	690 mg
Big Hot Pastrami, SaladSandwiches · Salad	410	26 g	15 g	30 g	1,930 mg
Oven-Roasted Turkey, SaladSandwiches · Salad	410	21 g	11 g	33 g	910 mg
Subway Club®, Protein BowlSandwiches · Protein Bowl	410	44 g	16 g	21 g	2,280 mg
Tuna, SaladSandwiches · Salad	410	22 g	10 g	32 g	640 mg
B.L.T., SaladSandwiches · Salad	420	13 g	11 g	36 g	550 mg
Black Forest Ham, SaladSandwiches · Salad	420	20 g	13 g	33 g	950 mg
Honey Mustard BBQ Chicken, SaladSandwiches · Salad	420	25 g	31 g	24 g	1,280 mg
Turkey & Ham, SaladSandwiches · Salad	420	21 g	12 g	33 g	930 mg
Seasoned Steak & Fresh Avocado, 6-inchFresh Fit · 6-inch	430	35 g	45 g	14 g	1,040 mg
Sweet Onion Teriyaki Chicken®, 6-inchSandwiches · 6-inch	430	29 g	55 g	11 g	1,250 mg
Grilled Chicken, SaladSandwiches · Salad	440	26 g	12 g	34 g	590 mg
Roast Beef, SaladSandwiches · Salad	440	26 g	13 g	33 g	880 mg
Spicy Nacho Chicken, 6-inchSandwiches · 6-inch	440	24 g	49 g	17 g	1,280 mg
Subway Club®, SaladSandwiches · Salad	440	24 g	14 g	34 g	1,310 mg
Grilled Chicken & Fresh Avocado, 6-inchSandwiches · 6-inch	450	35 g	44 g	16 g	800 mg
Steak Philly, SaladSandwiches · Salad	450	24 g	13 g	35 g	1,080 mg
Cheesy Garlic Steak, SaladSandwiches · Salad	460	23 g	21 g	32 g	1,180 mg
Seasoned Steak & Smashed Avocado, 6-inchFresh Fit · 6-inch	460	35 g	45 g	16 g	1,170 mg
Cold Cut Combo®, SaladSandwiches · Salad	470	20 g	11 g	39 g	1,080 mg
Egg & Cheese, 6-inchBreakfast · 6-inch	470	21 g	42 g	24 g	1,020 mg
Grilled Chicken & Smashed Avocado, 6-inchSandwiches · 6-inch	470	35 g	44 g	19 g	930 mg
Sweet Onion Teriyaki Chicken®, Protein BowlSandwiches · Protein Bowl	470	42 g	41 g	18 g	1,860 mg
Veggie Patty, 6-inchSandwiches · 6-inch	470	19 g	58 g	19 g	1,100 mg
All American Club®, SaladSandwiches · Salad	480	22 g	13 g	39 g	1,270 mg
B.L.T., 6-inchSandwiches · 6-inch	480	18 g	42 g	26 g	800 mg
Italian Trio Protein PocketProtein Pockets · 192 g	480	22 g	32 g	29 g	1,580 mg
Oven-Roasted Turkey, 6-inchSandwiches · 6-inch	480	26 g	42 g	23 g	1,150 mg
Turkey & Ham, 6-inchSandwiches · 6-inch	480	27 g	41 g	23 g	1,140 mg
Black Forest Ham, 6-inchSandwiches · 6-inch	490	25 g	44 g	23 g	1,190 mg
Chicken & Bacon Ranch, SaladSandwiches · Salad	490	30 g	14 g	36 g	1,020 mg
Chipotle Philly, 6-inchSandwiches · 6-inch	490	30 g	44 g	22 g	1,440 mg
Pizza Sub, 6-inchPersonal Pizza · 6-inch	490	22 g	45 g	25 g	1,340 mg
Black Forest Ham, Egg & Cheese, 6-inchBreakfast · Plain · 6-inch	500	26 g	43 g	25 g	1,270 mg
Roast Beef, 6-inchSandwiches · 6-inch	500	31 g	44 g	23 g	1,120 mg
Subway Club®, 6-inchSandwiches · 6-inch	500	31 g	43 g	24 g	1,520 mg
Buffalo Chicken, 6-inchSandwiches · 6-inch	510	31 g	55 g	19 g	1,780 mg
Cheesy Garlic Steak, 6-inchSandwiches · 6-inch	510	26 g	49 g	23 g	1,190 mg
Grilled Chicken, 6-inchSandwiches · 6-inch	510	31 g	43 g	24 g	830 mg
Spicy Nacho Chicken, Protein BowlSandwiches · Protein Bowl	510	35 g	26 g	30 g	1,870 mg
Steak Philly, 6-inchSandwiches · 6-inch	510	28 g	43 g	25 g	1,320 mg
Cold Cut Combo®, 6-inchSandwiches · 6-inch	530	25 g	43 g	29 g	1,320 mg
Meatball Marinara, SaladSandwiches · Salad	530	23 g	25 g	39 g	1,360 mg
All American Club®, 6-inchSandwiches · 6-inch	540	27 g	45 g	28 g	1,520 mg
B.M.T.®, SaladSandwiches · Salad	540	22 g	13 g	46 g	1,250 mg
Steak, Egg & Cheese, 6-inchBreakfast · 6-inch	540	31 g	43 g	26 g	1,300 mg
Veggie Patty, Protein BowlSandwiches · Protein Bowl	540	22 g	44 g	33 g	1,550 mg
Bacon, Egg & Cheese, 6-inchBreakfast · 6-inch	550	26 g	43 g	30 g	1,200 mg
Big Hot Pastrami, 6-inchSandwiches · 6-inch	550	30 g	44 g	30 g	2,070 mg
B.L.T., Protein BowlSandwiches · Protein Bowl	560	22 g	10 g	49 g	890 mg
Oven-Roasted Turkey, Protein BowlSandwiches · Protein Bowl	560	38 g	10 g	42 g	1,600 mg
Meatball Marinara, 6-inchSandwiches · 6-inch	570	27 g	53 g	28 g	1,370 mg
Tuna, 6-inchSandwiches · 6-inch	570	27 g	42 g	33 g	950 mg
Turkey & Ham, Protein BowlSandwiches · Protein Bowl	570	37 g	12 g	42 g	1,640 mg
6" #20 Elite Chicken & Bacon RanchSandwiches	580	35 g	44 g	29 g	1,230 mg
Black Forest Ham, Protein BowlSandwiches · Protein Bowl	580	36 g	14 g	43 g	1,680 mg
Ham & Turkey Stacker, FootlongFresh Fit · Footlong	580	40 g	84 g	10 g	2,000 mg
Chipotle Philly, Protein BowlSandwiches · Protein Bowl	600	46 g	16 g	41 g	2,180 mg
Pizza Sub, Protein BowlPersonal Pizza · Protein Bowl	600	31 g	18 g	46 g	1,980 mg
5 Meat Italian, SaladSandwiches · Salad	610	35 g	14 g	47 g	1,690 mg
B.M.T.®, 6-inchSandwiches · 6-inch	610	27 g	44 g	36 g	1,500 mg
Meatball Pepperoni, SaladSandwiches · Salad	610	26 g	26 g	47 g	1,650 mg
Oven-Roasted Turkey, WrapSandwiches · Wrap	610	38 g	53 g	27 g	1,660 mg
Roast Beef, Protein BowlSandwiches · Protein Bowl	610	48 g	14 g	42 g	1,540 mg
Spicy Italian, SaladSandwiches · Salad	610	22 g	13 g	54 g	1,450 mg
Spicy Nacho Chicken, WrapSandwiches · Wrap	610	40 g	59 g	24 g	1,730 mg
Grilled Chicken, Protein BowlSandwiches · Protein Bowl	620	48 g	12 g	44 g	960 mg
Honey Mustard BBQ Chicken, Protein BowlSandwiches · Protein Bowl	620	45 g	31 g	36 g	2,010 mg
Sweet Onion Teriyaki Chicken®, WrapSandwiches · Wrap	620	45 g	76 g	16 g	1,690 mg
Turkey & Ham, WrapSandwiches · Wrap	620	37 g	55 g	28 g	1,700 mg
6" #23 Hotshot ItalianoSandwiches	630	26 g	45 g	38 g	1,750 mg
Black Forest Ham, WrapSandwiches · Wrap	630	36 g	57 g	28 g	1,740 mg
Cheesy Garlic Steak, Protein BowlSandwiches · Protein Bowl	630	39 g	27 g	42 g	1,670 mg
Steak Philly, Protein BowlSandwiches · Protein Bowl	630	43 g	14 g	46 g	1,950 mg
Veggie Delite, FootlongSandwiches · Footlong	640	34 g	82 g	20 g	1,200 mg
Roast Beef, WrapSandwiches · Wrap	660	48 g	57 g	27 g	1,600 mg
Cold Cut Combo®, Protein BowlSandwiches · Protein Bowl	670	35 g	11 g	55 g	1,930 mg
5 Meat Italian, 6-inchSandwiches · 6-inch	680	40 g	46 g	37 g	1,940 mg
Grilled Chicken, WrapSandwiches · Wrap	680	48 g	55 g	31 g	1,240 mg
Honey Mustard BBQ Chicken, WrapSandwiches · Wrap	680	46 g	63 g	27 g	1,800 mg
Spicy Italian, 6-inchSandwiches · 6-inch	680	27 g	44 g	44 g	1,690 mg
All American Club®, Protein BowlSandwiches · Protein Bowl	690	40 g	15 g	53 g	2,330 mg
Meatball Pepperoni, 6-inchSandwiches · 6-inch	690	33 g	56 g	38 g	1,860 mg
Subway Club®, WrapSandwiches · Wrap	690	48 g	58 g	30 g	2,300 mg
Chipotle Philly, WrapSandwiches · Wrap	700	47 g	56 g	32 g	2,090 mg
Personal Cheese PizzaPersonal Pizza · 293 g	700	29 g	95 g	22 g	1,370 mg
B.L.T., WrapSandwiches · Wrap	710	30 g	53 g	42 g	1,200 mg
Cheesy Garlic Steak, WrapSandwiches · Wrap	710	43 g	62 g	33 g	1,840 mg
Steak Philly, WrapSandwiches · Wrap	710	46 g	56 g	35 g	1,970 mg
Cold Cut Combo®, WrapSandwiches · Wrap	720	35 g	54 g	40 g	1,990 mg
Veggie Patty, WrapSandwiches · Wrap	720	25 g	87 g	30 g	1,500 mg
Pizza Sub, WrapPersonal Pizza · Wrap	730	30 g	56 g	42 g	1,980 mg
Big Hot Pastrami, Protein BowlSandwiches · Protein Bowl	740	46 g	17 g	57 g	3,430 mg
Egg & Cheese, WrapBreakfast · Wrap	740	32 g	55 g	44 g	1,440 mg
Tuna, Protein BowlSandwiches · Protein Bowl	750	41 g	9 g	62 g	1,190 mg
All American Club®, WrapSandwiches · Wrap	760	44 g	57 g	39 g	2,220 mg
Chicken & Bacon Ranch, Protein BowlSandwiches · Protein Bowl	760	55 g	14 g	55 g	1,750 mg
Turkey & Ranch Delite, FootlongFresh Fit · Footlong	760	52 g	82 g	26 g	2,280 mg
Personal Bacon PizzaPersonal Pizza · 308 g	780	34 g	96 g	28 g	1,540 mg
Personal Pepperoni PizzaPersonal Pizza · 311 g	780	33 g	96 g	29 g	1,660 mg
Black Forest Ham, Egg & Cheese, WrapBreakfast · Plain · Wrap	810	42 g	58 g	46 g	1,930 mg
Personal Meatball PizzaPersonal Pizza · 330 g	810	35 g	98 g	31 g	1,590 mg
B.M.T.®, Protein BowlSandwiches · Protein Bowl	820	40 g	14 g	68 g	2,290 mg
#20 Elite Chicken & Bacon Ranch WrapSandwiches	830	56 g	56 g	42 g	1,850 mg
Seasoned Steak & Fresh Avocado, FootlongFresh Fit · Footlong	860	70 g	90 g	28 g	2,080 mg
Steak, Egg & Cheese, WrapBreakfast · Wrap	860	48 g	57 g	48 g	1,890 mg
Sweet Onion Teriyaki Chicken®, FootlongSandwiches · Footlong	860	58 g	110 g	22 g	2,500 mg
Meatball Marinara, Protein BowlSandwiches · Protein Bowl	880	42 g	37 g	65 g	2,340 mg
Spicy Nacho Chicken, FootlongSandwiches · Footlong	880	48 g	98 g	34 g	2,560 mg
Big Hot Pastrami, WrapSandwiches · Wrap	890	49 g	56 g	54 g	3,050 mg
Meatball Marinara, WrapSandwiches · Wrap	890	40 g	76 g	49 g	2,140 mg
Bacon, Egg & Cheese, WrapBreakfast · Wrap	900	42 g	57 g	56 g	1,790 mg
Grilled Chicken & Fresh Avocado, FootlongSandwiches · Footlong	900	70 g	88 g	32 g	1,600 mg
Tuna, WrapSandwiches · Wrap	900	41 g	52 g	59 g	1,310 mg
Seasoned Steak & Smashed Avocado, FootlongFresh Fit · Footlong	920	70 g	90 g	32 g	2,340 mg
Egg & Cheese, FootlongBreakfast · Footlong	940	42 g	84 g	48 g	2,040 mg
Grilled Chicken & Smashed Avocado, FootlongSandwiches · Footlong	940	70 g	88 g	38 g	1,860 mg
Veggie Patty, FootlongSandwiches · Footlong	940	38 g	116 g	38 g	2,200 mg
5 Meat Italian, Protein BowlSandwiches · Protein Bowl	960	66 g	17 g	70 g	3,170 mg
B.L.T., FootlongSandwiches · Footlong	960	36 g	84 g	52 g	1,600 mg
Oven-Roasted Turkey, FootlongSandwiches · Footlong	960	52 g	84 g	46 g	2,300 mg
Spicy Italian, Protein BowlSandwiches · Protein Bowl	960	39 g	14 g	84 g	2,610 mg
Turkey & Ham, FootlongSandwiches · Footlong	960	54 g	82 g	46 g	2,280 mg
Black Forest Ham, FootlongSandwiches · Footlong	980	50 g	88 g	46 g	2,380 mg
Chipotle Philly, FootlongSandwiches · Footlong	980	60 g	88 g	44 g	2,880 mg
Pizza Sub, FootlongPersonal Pizza · Footlong	980	44 g	90 g	50 g	2,680 mg
5 Meat Italian, WrapSandwiches · Wrap	1,000	66 g	60 g	56 g	3,230 mg
Roast Beef, FootlongSandwiches · Footlong	1,000	62 g	88 g	46 g	2,240 mg
Subway Club®, FootlongSandwiches · Footlong	1,000	62 g	86 g	48 g	3,040 mg
Spicy Italian, WrapSandwiches · Wrap	1,010	39 g	57 g	69 g	2,670 mg
Buffalo Chicken, FootlongSandwiches · Footlong	1,020	62 g	110 g	38 g	3,560 mg
Cheesy Garlic Steak, FootlongSandwiches · Footlong	1,020	52 g	98 g	46 g	2,380 mg
Grilled Chicken, FootlongSandwiches · Footlong	1,020	62 g	86 g	48 g	1,660 mg
Steak Philly, FootlongSandwiches · Footlong	1,020	56 g	86 g	50 g	2,640 mg
Meatball Pepperoni, Protein BowlSandwiches · Protein Bowl	1,040	48 g	38 g	79 g	2,930 mg
Meatball Pepperoni, WrapSandwiches · Wrap	1,050	47 g	77 g	63 g	2,730 mg
Cold Cut Combo®, FootlongSandwiches · Footlong	1,060	50 g	86 g	58 g	2,640 mg
All American Club®, FootlongSandwiches · Footlong	1,080	54 g	90 g	56 g	3,040 mg
Steak, Egg & Cheese, FootlongBreakfast · Footlong	1,080	62 g	86 g	52 g	2,600 mg
Bacon, Egg & Cheese, FootlongBreakfast · Footlong	1,100	52 g	86 g	60 g	2,400 mg
Big Hot Pastrami, FootlongSandwiches · Footlong	1,100	60 g	88 g	60 g	4,140 mg

Eat at Subway. Still lose weight.

At Subway, the Ham & Turkey Stacker, 6-inch is 290 calories and the Bacon, Egg & Cheese, Footlong is 1,100. 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.
Subway orders that fit, marked15,000+ dishes at 50 chains, all from 2026 menus.

Build your plan in the app.