What to order at Subway for high protein (with calories and protein)
The best high-protein Subway order on a cut is the Subway Club Protein Bowl: 410 calories and 44 grams of protein, using Subway's own menu numbers. If you want a sandwich, the footlong Grilled Chicken & Avocado from the Fresh Fit menu has 70 grams of protein for 950 calories. Protein Bowls skip the bread, which is why they give the most protein for the fewest calories.
Every number below comes from Subway's US online menu and its September 2025 Fresh Fit announcement. Subway's online menu shows calories and protein for each item; it does not show carbs or fat, so this guide lists only the two numbers we could check against Subway directly. Values are for Subway's standard recipes. Portions vary by restaurant and by who is building your order, so treat these as close estimates, not lab values.
The building blocks
These are the items that matter most when you are counting protein. Protein Bowls are served on lettuce and spinach with no bread.
| Item (Subway standard recipe) | Calories | Protein |
|---|---|---|
| Subway Club Protein Bowl | 410 | 44 g |
| Sweet Onion Chicken Teriyaki Protein Bowl | 480 | 42 g |
| Oven-Roasted Turkey Protein Bowl | 570 | 44 g |
| Roast Beef Protein Bowl | 610 | 44 g |
| Grilled Chicken Protein Bowl | 620 | 48 g |
| Steak Philly Protein Bowl | 630 | 43 g |
| Chicken & Bacon Ranch Protein Bowl | 760 | 55 g |
| Ham & Turkey Stacker, 6-inch (Fresh Fit) | 290 | 20 g |
| Turkey & Ranch Delite, 6-inch (Fresh Fit) | 380 | 26 g |
| Seasoned Steak & Avocado, 6-inch (Fresh Fit) | 460 | 35 g |
| Grilled Chicken & Avocado, 6-inch (Fresh Fit) | 470 | 35 g |
| Turkey & Ranch Delite, footlong | 750 | 52 g |
| Sweet Onion Chicken Teriyaki, footlong | 860 | 59 g |
| Seasoned Steak & Avocado, footlong | 920 | 70 g |
| Oven-Roasted Turkey, footlong | 930 | 51 g |
| Grilled Chicken & Avocado, footlong | 950 | 70 g |
| Grilled Chicken, footlong | 1,020 | 63 g |
Two things stand out. The bowls land between 410 and 760 calories with 42 to 55 grams of protein, so almost any bowl works on a cut. And among footlongs, the two Fresh Fit avocado subs give 70 grams of protein for fewer calories than the standard Grilled Chicken footlong (63 grams for 1,020), because the standard build comes with cheese and mayo.
Four orders, by goal
| Order | What to ask for | Calories | Protein |
|---|---|---|---|
| Cut | Subway Club Protein Bowl, standard build | 410 | 44 g |
| Lean bulk | Grilled Chicken & Avocado footlong (Fresh Fit), standard build | 950 | 70 g |
| Training day | Sweet Onion Chicken Teriyaki footlong, standard build | 860 | 59 g |
| Rest day | Grilled Chicken Protein Bowl, standard build | 620 | 48 g |
Cut. Three meats (turkey, ham and roast beef) with American cheese and veggies on greens. It has the lowest calories of any Protein Bowl and still gives 44 grams of protein. Skip extra sauces to keep it there.
Lean bulk. A footlong on Hearty Multigrain bread with grilled chicken, smashed avocado and Baja Chipotle sauce. Seventy grams of protein and enough bread for real carbs, without the cheese and mayo of the standard subs.
Training day. The bread and the Sweet Onion Teriyaki sauce make this the carb-heavy pick, which is what you want to fuel or refill around a session. It still brings 59 grams of protein.
Rest day. No bread, so carbs stay low, while grilled chicken and Monterey cheddar keep protein high at 48 grams. The Chicken & Bacon Ranch Protein Bowl (760 calories, 55 grams) is the bigger option if you are hungrier.
Simple rules that work at any Subway
- Start with a Protein Bowl when calories are tight; it drops the bread and keeps the meat.
- Pick chicken, turkey or the Subway Club for the best protein per calorie.
- Use the Fresh Fit subs when you want bread; they skip cheese and mayo by default.
- Ask for "Double Protein" on the meat if you need more; Subway offers it on many items.
- Load up on veggies; they add volume for very few calories.
- Watch the creamy sauces and extra cheese; they add calories without protein.
How this fits a full day
A single meal is only part of the picture. Many people who lift or run eat more carbohydrate on hard training days and less on rest days, which is why the training-day and rest-day orders above split the way they do. If you would rather not work this out every time, restaurant recommendations in Siloh Pro pick orders that fit your plan for that day.
What is the highest protein order at Subway?
Among the standard menu items, the footlong Grilled Chicken & Avocado and the footlong Seasoned Steak & Avocado each have 70 grams of protein. The highest-protein Protein Bowl is the Chicken & Bacon Ranch at 55 grams.
How much protein is in a Subway Protein Bowl?
Subway's Protein Bowls range from 42 grams (Sweet Onion Chicken Teriyaki) to 55 grams (Chicken & Bacon Ranch). The Grilled Chicken Protein Bowl has 48 grams for 620 calories.
Is a Subway bowl or sub better for a cut?
A Protein Bowl is usually better for a cut because it removes the bread. The Subway Club Protein Bowl is 410 calories with 44 grams of protein, while the leanest Fresh Fit footlong, the Turkey & Ranch Delite, is 750 calories with 52 grams.
What are Subway's Fresh Fit sandwiches?
They are four 6-inch subs on multigrain bread that Subway brought back in September 2025, each under 500 calories with at least 20 grams of protein. The Grilled Chicken & Avocado (470 calories, 35 grams) and Seasoned Steak & Avocado (460 calories, 35 grams) have the most protein.
Why doesn't this guide list carbs and fat for Subway?
Subway's online menu shows calories and protein for each item, but not carbs or fat. We only print numbers we can check against Subway directly.
Are Subway nutrition numbers exact?
They are close estimates based on standard recipes. Real portions vary by restaurant and by who is building your order, so expect some difference day to day.
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