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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: 740 calories is 37% of a 2,000 calorie day. The Baja Chicken Protein Pocket has 330 calories with 24 g of protein.
#129 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
 #20 Elite Chicken & Bacon Ranch WrapSandwiches | 830 | 56 g | 56 g | 42 g | 1,850 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 |
Questions
How many calories are in the Subway Egg & Cheese, Wrap?
The Subway Egg & Cheese, Wrap has 740 calories (Wrap), on the 2026 menu.
How much protein is in the Egg & Cheese, Wrap?
32 g of protein, or 4.3 g for every 100 calories. That ranks #129 of 151 Subway meals by protein per calorie.
How many carbs and how much fat are in the Egg & Cheese, Wrap?
55 g of carbs (2 g fiber, 3 g sugar) and 44 g of fat.
How much sodium is in the Egg & Cheese, Wrap?
1,440 mg, 63% of the 2,300 mg daily limit in the Dietary Guidelines for Americans.
Is the Subway Egg & Cheese, Wrap good for weight loss?
It is a heavy pick: 740 calories is 37% 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.