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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?
Yes. At 320 calories with 21 g of protein it fits a weight loss day well: filling, and about a quarter of a 2,000 calorie budget or less.
#36 of 151 Subway meals by protein per calorie.
Lighter swaps at Subway
Fewer calories, similar protein
 Sweet Onion Teriyaki Chicken®, SaladSandwiches · Salad | 300 | 23 g | 33 g | 10 g | 1,100 mg |
|---|---|---|---|---|---|
 Ham & Turkey Stacker, 6-inchFresh Fit · 6-inch | 290 | 20 g | 42 g | 5 g | 1,000 mg |
 Veggie Patty, SaladSandwiches · Salad | 300 | 13 g | 28 g | 17 g | 820 mg |
More protein for about the same calories
 Baja Chicken Protein PocketProtein Pockets · 184 g | 330 | 24 g | 30 g | 13 g | 750 mg |
|---|---|---|---|---|---|
Sweet Onion Teriyaki Chicken®, SaladSandwiches · Salad | 300 | 23 g | 33 g | 10 g | 1,100 mg |
Questions
How many calories are in the Subway Turkey & Ham Protein Pocket?
The Subway Turkey & Ham Protein Pocket has 320 calories (193 g), on the 2026 menu.
How much protein is in the Turkey & Ham Protein Pocket?
21 g of protein, or 6.6 g for every 100 calories. That ranks #36 of 151 Subway meals by protein per calorie.
How many carbs and how much fat are in the Turkey & Ham Protein Pocket?
32 g of carbs (2 g fiber, 4 g sugar) and 11 g of fat.
How much sodium is in the Turkey & Ham Protein Pocket?
1,260 mg, 55% of the 2,300 mg daily limit in the Dietary Guidelines for Americans.
Is the Subway Turkey & Ham Protein Pocket good for weight loss?
Yes. At 320 calories with 21 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.