MenuTrim
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?
Yes. At 480 calories with 22 g of protein it fits a weight loss day well: filling, and about a quarter of a 2,000 calorie budget or less.
#117 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 |
|---|---|---|---|---|---|
 Turkey & Ham Protein PocketSandwiches · 193 g | 320 | 21 g | 32 g | 11 g | 1,260 mg |
 Veggie Delite®, WrapSandwiches · Wrap | 400 | 17 g | 53 g | 13 g | 690 mg |
More protein for about the same calories
 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 |
Questions
How many calories are in the Subway Italian Trio Protein Pocket?
The Subway Italian Trio Protein Pocket has 480 calories (192 g), on the 2026 menu.
How much protein is in the Italian Trio Protein Pocket?
22 g of protein, or 4.6 g for every 100 calories. That ranks #117 of 151 Subway meals by protein per calorie.
How many carbs and how much fat are in the Italian Trio Protein Pocket?
32 g of carbs (2 g fiber, 2 g sugar) and 29 g of fat.
How much sodium is in the Italian Trio Protein Pocket?
1,580 mg, 69% of the 2,300 mg daily limit in the Dietary Guidelines for Americans.
Is the Subway Italian Trio Protein Pocket good for weight loss?
Yes. At 480 calories with 22 g of protein it fits a weight loss day well: filling, and about a quarter of a 2,000 calorie budget or less.
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.