High-Protein Subway Orders, Ranked

By the MacroTray editorial team · Updated October 1, 2026 · Data: Subway U.S. Nutrition Information (October 2026)

Sub sandwich with lettuce, tomato and cheese — Illustrative photo

Protein targets are easier to hit when you know which orders actually deliver. Below, every Subway meal in our data is ranked two ways: total protein, and protein per 100 calories, which shows how much protein you get for the calories you spend.

Key takeaways

Most protein: Double chicken footlong with 82g.
Most protein per calorie: Double chicken footlong at 11.2g per 100 calories.
Sauces, dressings and sugary drinks add calories without protein. Check them in the calculator.

Most protein per order

#	Order	Protein	Cal	Net carbs	Sodium
1	Double chicken footlongcustom build	82g	730	72g	1,550mg
2	5 Meat Italian Wrap	65g	1000	58g	3,350mg
3	5 Meat Italian Protein Bowl	65g	930	14g	3,110mg
4	Steak & Bacon Wrap	58g	880	55g	2,100mg
5	Chicken & Bacon Ranch Wrap	55g	840	53g	1,990mg
6	Chicken & Bacon Ranch Protein Bowl	55g	760	10g	1,740mg
7	Steak & Bacon Protein Bowl	54g	720	12g	1,680mg
8	Grilled Chicken Wrap	48g	680	52g	1,240mg
9	Subway Club® Wrap	48g	700	56g	2,440mg
10	Grilled Chicken Protein Bowl	48g	620	8g	950mg

Most protein per calorie

Best for cutting or for staying within a calorie budget while still getting protein.

#	Order	Protein / 100 cal	Protein	Cal	Fat
1	Double chicken footlongcustom build	11.2g	82g	730	14g
2	Subway Club® Protein Bowl	11.0g	45g	410	20g
3	Buffalo Chicken Protein Bowl	9.2g	35g	380	21g
4	Sweet Onion Chicken Teriyaki® Protein Bowl	8.9g	42g	470	18g
5	6" Grilled Chicken (Fresh Fit)	8.7g	26g	300	5g
6	6" Roast Beef (Fresh Fit)	8.3g	25g	300	4g
7	Buffalo Chicken Salad	8.1g	44g	540	34g
8	Honey Mustard Chicken Protein Bowl	7.9g	45g	570	36g
9	Roast Beef Protein Bowl	7.8g	46g	590	40g
10	6" Rotisserie-Style Chicken (Fresh Fit)	7.7g	24g	310	6g

Tips

Grilled or lean proteins usually beat fried versions on protein per calorie.
Doubling the protein, where offered, is often the cheapest way to add protein without adding many carbs.
Watch the sodium column: high-protein orders are often salty.

Frequently asked questions

What has the most protein at Subway?

Double chicken footlong has the most protein in our ranking: 82g for 730 calories.

What is the leanest high-protein order at Subway?

Double chicken footlong gives the most protein per calorie: 11.2g of protein per 100 calories (82g total).

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