High-Protein Subway: Best Orders and Exact Protein

The best high-protein order at Subway is the Subway Club Protein Bowl: 45g of protein for 410 calories, or 11g of protein per 100 calories. Every number on this page comes from Subway's own nutrition data, checked October 2, 2026.

At Subway, the bread is what holds the protein number back. The protein bowls drop it and carry more meat than a 6-inch sub, which is why the Grilled Chicken Protein Bowl lists 48g of protein against 31g for a 6-inch Grilled Chicken sub. The Protein Pockets sit in between: smaller, built on a 9-inch wrap, and lighter than a full wrap.

The 5 best high-protein Subway orders

Each total is either one item exactly as Subway lists it or two published items added together. The double chicken order adds one extra portion of grilled chicken, using Subway’s own number for that portion.

1. Subway Club Protein Bowl

   45g protein 410 calories 11g per 100 cal

   Order: Subway Club Protein Bowl, as listed

   Turkey, ham, and roast beef in a bowl instead of on bread.

2. Grilled Chicken Protein Bowl

   48g protein 620 calories 8g per 100 cal

   Order: Grilled Chicken Protein Bowl, as listed

   The chicken version, with a little more protein and more calories than the club bowl.

3. Fresh Fit 6" Grilled Chicken

   26g protein 300 calories 9g per 100 cal

   Order: Fresh Fit 6" Grilled Chicken (multigrain bread and all the fresh vegetables)

   If you want bread, the Fresh Fit build is a lighter way to get it.

4. Baja Chicken Protein Pocket

   24g protein 330 calories 7g per 100 cal

   Order: Baja Chicken Protein Pocket, as listed

   A smaller handheld on a 9-inch wrap, with the cheese and sauce already counted in the numbers.

5. 6" Grilled Chicken with double chicken

   47g protein 590 calories 8g per 100 cal

   Order: 6" Grilled Chicken sub + one extra portion of grilled chicken

   Doubling the chicken on a regular 6-inch adds protein for few extra calories.

Every Subway protein bowl, wrap, and sub, ranked

Protein bowls, Protein Pockets, wraps, 6-inch subs (regular and Fresh Fit), breakfast sandwiches, and single protein and cheese portions, all from Subway’s U.S. nutrition guide. Salads, pizza, sliders, and soups aren’t included.

1. Meatball Pepperoni Protein Bowl: Subway lists this bowl with MVP Parmesan Vinaigrette included.
2. Buffalo Chicken Wrap: At participating locations.
3. Big Hot Pastrami Wrap: At participating locations.
4. Meatball Marinara Protein Bowl: Subway lists this bowl with MVP Parmesan Vinaigrette included.
5. Big Hot Pastrami Protein Bowl: At participating locations.
6. Turkey & Ham Protein Bowl: At participating locations.
7. Turkey & Ham Wrap: At participating locations.
8. Buffalo Chicken Protein Bowl: At participating locations.
9. 6" Buffalo Chicken: At participating locations.
10. Pizza Sub Protein Bowl: At participating locations.
11. B.L.T. Wrap: At participating locations.
12. Pizza Sub Wrap: At participating locations.
13. 6" Big Hot Pastrami: At participating locations.
14. 6" Oven-Roasted Turkey & Ham: At participating locations.
15. Veggie Patty Wrap: At participating locations.
16. Veggie Patty Protein Bowl: At participating locations.
17. B.L.T. Protein Bowl: At participating locations.
18. 6" Pizza Sub: At participating locations.
19. 6" Veggie Patty: At participating locations.
20. 6" B.L.T.: At participating locations.
21. Pastrami: At participating locations.
22. Veggie Patty: At participating locations.

Best Subway picks by goal

Easy ways to add protein at Subway

Moving the same meat from a 6-inch sub into a protein bowl changes the numbers like this. The bowls carry more meat than a 6-inch sub, which is why protein goes up even with the bread gone.

• Steak (6-inch portion): adds 17g protein and 110 calories
• Subway Club Meats (Turkey, Ham, Roast Beef) (6-inch portion): adds 17g protein and 100 calories
• Grilled Chicken (6-inch portion): adds 16g protein and 80 calories
• Grilled Chicken, Sweet Onion Teriyaki Glazed (6-inch portion): adds 16g protein and 110 calories
• All-American Club Meats (Ham, Turkey, Bacon) (6-inch portion): adds 15g protein and 140 calories
• Pastrami (6-inch portion): adds 15g protein and 320 calories
• Roast Beef (6-inch portion): adds 15g protein and 80 calories
• Rotisserie-Style Chicken (6-inch portion): adds 15g protein and 90 calories
• Meatballs (6-inch portion): adds 12g protein and 250 calories
• Tuna (6-inch portion): adds 12g protein and 250 calories
• Oven-Roasted Turkey (6-inch portion): adds 11g protein and 50 calories
• Black Forest Ham (6-inch portion): adds 10g protein and 70 calories
• Egg Patty (6-inch portion): adds 10g protein and 180 calories
• Cold Cut Combo Meats (6-inch portion): adds 9g protein and 110 calories
• Shredded Monterey Cheddar (6-inch portion): adds 7g protein and 110 calories
• Provolone Cheese (6-inch portion): adds 6g protein and 90 calories
• Veggie Patty (6-inch portion): adds 6g protein and 170 calories
• Pepper Jack Cheese (6-inch portion): adds 5g protein and 100 calories
• Bacon (2 strips) (6-inch portion): adds 5g protein and 80 calories
• American Cheese (6-inch portion): adds 4g protein and 80 calories

Make it at home

The turkey and cheese lettuce wraps are the closest thing on this site to a Subway bowl: deli turkey and cheese with no bread. For a sandwich filling, the chicken salad and tuna salad both work on bread or over greens.

FAQ

What are Subway Protein Pockets?

Smaller handhelds built on a 9-inch wrap. Subway's numbers for them include the cheese, vegetables, and suggested sauce. The four on the menu list between 21g and 24g of protein; the Baja Chicken Protein Pocket lists 24g for 330 calories.

How much protein is in a Subway protein bowl?

It depends on the meat. The Grilled Chicken Protein Bowl lists 48g of protein for 620 calories, and the Subway Club Protein Bowl 45g for 410. The highest number belongs to the 5 Meat Italian Protein Bowl at 65g, but it costs 930 calories.

Which Subway wrap has the most protein?

The 5 Meat Italian Wrap, at 65g of protein for 1,000 calories. Subway's wraps carry a footlong's meat portion, so they run high on protein and calories alike; the Grilled Chicken Wrap lists 48g for 680.

What's the highest-protein sandwich at Subway?

Per 6 inches, the 5 Meat Italian at 39g of protein for 660 calories, followed by the Steak & Bacon at 36g. Subway lists 6-inch numbers and says to double them for a footlong.

How do I add protein to a Subway order?

Order double meat, or switch to a protein bowl. One extra portion of grilled chicken adds 16g of protein for 80 calories, and steak adds 17g for 110. The protein bowls already carry more meat than a 6-inch sub, with no bread.

Where these numbers come from

Nutrition checked October 2, 2026 against Subway's official nutrition information. Numbers come from Subway's U.S. Nutrition Information, dated October 2026. Subs are 6-inch; Subway says to double the 6-inch values for a footlong. Items marked at participating locations aren't sold everywhere.

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