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Nutrition Facts
* Percent Daily Values are based on a 2,000 calorie diet (FDA). Values from the chain's published nutrition, 2026 menu.
Good for weight loss?
It is a heavy pick: 710 calories is 36% of a 2,000 calorie day. The Baja Chicken Protein Pocket has 330 calories with 24 g of protein.
#135 of 151 Subway meals by protein per calorie.
Lighter swaps at Subway
Fewer calories, similar protein
 Baja Chicken Protein PocketProtein Pockets · 184 g | 330 | 24 g | 30 g | 13 g | 750 mg |
|---|---|---|---|---|---|
 Roast Beef, WrapSandwiches · Wrap | 660 | 48 g | 57 g | 27 g | 1,600 mg |
 Sweet Onion Teriyaki Chicken®, WrapSandwiches · Wrap | 620 | 45 g | 76 g | 16 g | 1,690 mg |
More protein for about the same calories
 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 |
Roast Beef, Protein BowlSandwiches · Protein Bowl | 610 | 48 g | 14 g | 42 g | 1,540 mg |
Questions
How many calories are in the Subway B.L.T., Wrap?
The Subway B.L.T., Wrap has 710 calories (Wrap), on the 2026 menu.
How much protein is in the B.L.T., Wrap?
30 g of protein, or 4.2 g for every 100 calories. That ranks #135 of 151 Subway meals by protein per calorie.
How many carbs and how much fat are in the B.L.T., Wrap?
53 g of carbs (3 g fiber, 7 g sugar) and 42 g of fat.
How much sodium is in the B.L.T., Wrap?
1,200 mg, 52% of the 2,300 mg daily limit in the Dietary Guidelines for Americans.
Is the Subway B.L.T., Wrap good for weight loss?
It is a heavy pick: 710 calories is 36% of a 2,000 calorie day. The Baja Chicken Protein Pocket has 330 calories with 24 g of protein.
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.Nutrition from Subway's published information for the 2026 menu. Recipes change; check with the restaurant if it matters. MenuTrim is not affiliated with Subway.