The short answer
- A typical Subway meal is lighter: 540 calories against 628.
- Chipotle gives more protein in a typical meal: 41g against 29g.
- Subway is lower in sodium: 1,410mg against 1,465mg.
- Per calorie, Chipotle is the leaner menu: 6.7g of protein per 100 calories against 5.5g.
These are medians across the complete meals in our data, not a judgement on any single order. Chipotle is build-your-own, so its 12 meals here are popular orders we assembled in the calculator. What you pick matters more than where you go, so the tables below show the best and worst of each.
The menus side by side
| Across all meals | Subway | Chipotle |
|---|---|---|
| Meals compared | 129 | 12 |
| Typical calories | 540 | 628 |
| Typical protein | 29g | 41g |
| Protein per 100 cal | 5.5g | 6.7g |
| Typical sodium | 1,410mg | 1,465mg |
| Meals at 500 cal or less | 53 of 129 | 2 of 12 |
| Meals with 30g+ protein | 63 of 129 | 10 of 12 |
Green marks the better figure in each row: fewer calories, less sodium, more protein.
Highest-protein orders
Subway
| Order | Protein | Cal | Sodium |
|---|---|---|---|
| Double chicken footlong | 82g | 730 | 1,550mg |
| 5 Meat Italian Wrap | 65g | 1000 | 3,350mg |
| 5 Meat Italian Protein Bowl | 65g | 930 | 3,110mg |
| Steak & Bacon Wrap | 58g | 880 | 2,100mg |
| Chicken & Bacon Ranch Wrap | 55g | 840 | 1,990mg |
Chipotle
| Order | Protein | Cal | Sodium |
|---|---|---|---|
| Double chicken bowl | 82g | 840 | 1,870mg |
| Chicken burrito | 60g | 1085 | 2,240mg |
| Carnitas burrito, everything on it | 56g | 1425 | 3,080mg |
| Chicken salad, no dressing | 48g | 480 | 1,425mg |
| Lean chicken bowl | 43g | 460 | 1,315mg |
Lightest meals
Subway
| Order | Cal | Protein | Sodium |
|---|---|---|---|
| 6" Veggie Delite (Fresh Fit) | 220 | 10g | 360mg |
| 6" Oven Roasted Turkey (Fresh Fit) | 270 | 20g | 810mg |
| Veggie, avocado | 275 | 10g | 485mg |
| 6" Black Forest Ham (Fresh Fit) | 280 | 19g | 850mg |
| 6" Grilled Chicken (Fresh Fit) | 300 | 26g | 570mg |
Chipotle
| Order | Cal | Protein | Sodium |
|---|---|---|---|
| Lean chicken bowl | 460 | 43g | 1,315mg |
| Chicken salad, no dressing | 480 | 48g | 1,425mg |
| Steak salad | 505 | 35g | 1,460mg |
| Chicken tacos (3 crispy corn) | 520 | 41g | 760mg |
| Barbacoa tacos (3 soft) | 550 | 36g | 1,750mg |
Check your own order
Build the exact meal you would order in the Subway calculator and the Chipotle calculator, or let the macro finder search both for orders that fit your calories and protein.
Frequently asked questions
Is Subway or Chipotle lower in calories?
A typical Subway meal is lighter: 540 calories against 628. "Typical" means the median of the complete meals in our data: 129 at Subway and 12 at Chipotle.
Which has more protein, Subway or Chipotle?
Chipotle gives more protein in a typical meal: 41g against 29g. The single highest-protein order is Double chicken footlong at Subway (82g) and Double chicken bowl at Chipotle (82g).
What is the lightest meal at Subway and at Chipotle?
At Subway it is 6" Veggie Delite (Fresh Fit) with 220 calories. At Chipotle it is Lean chicken bowl with 460 calories.
About this comparison
Figures come from Subway U.S. Nutrition Information (October 2026) and Chipotle Nutrition Facts (US, March 2025 menu PDF). MacroTray is independent and not affiliated with either restaurant. Read our methodology.