Protein at Subway
Every chain menu in America is required to show you calories. Not one is required to print protein on the menu. So here it is — 11 Subway items, using the figures Subway publishes.
Source: Subway published nutrition, read 12 October 2026.
Ranked by protein per 100 g
Not by total. A big salad can carry a lot of protein and still be mostly volume — which matters if you can’t finish a large plate. Items without a published serving weight are listed after.
| Item | Protein | per 100 g | Serving |
|---|---|---|---|
| Baja Chicken Protein Pocketnine-inch wrap pocket with baja chicken, cheese, fresh vegetables and sauce | 24 g | 13.0 | 184 g |
| 6" Grilled Chickensix-inch grilled chicken sub, standard recipe | 31 g | 12.6 | 247 g |
| 6" Subway Clubsix-inch sub with turkey, ham and roast beef, standard recipe | 31 g | 11.8 | 263 g |
| Grilled Chicken Protein Bowlfootlong portion of grilled chicken over lettuce, spinach, tomatoes, onions, green peppers, cucumbers and olives | 48 g | 11.6 | 415 g |
| 6" Grilled Chicken, Fresh Fitsix-inch grilled chicken on multigrain bread with all the fresh vegetables | 26 g | 11.2 | 233 g |
| 6" Oven-Roasted Turkeysix-inch oven-roasted turkey sub, standard recipe | 25 g | 10.9 | 229 g |
| Subway Club Protein Bowlfootlong portion of turkey, ham and roast beef over lettuce, spinach, tomatoes, onions, green peppers, cucumbers and olives | 45 g | 10.8 | 418 g |
| Steak Philly Protein Bowlfootlong portion of steak over lettuce, spinach, tomatoes, onions, green peppers, cucumbers and olives | 43 g | 10.7 | 403 g |
| Sweet Onion Chicken Teriyaki Protein Bowlfootlong portion of teriyaki chicken with sweet onion sauce over lettuce, spinach, tomatoes, onions, green peppers, cucumbers and olives | 42 g | 9.7 | 432 g |
| Oven-Roasted Turkey Protein Bowlfootlong portion of oven-roasted turkey over lettuce, spinach, tomatoes, onions, green peppers, cucumbers and olives | 37 g | 9.7 | 380 g |
| Buffalo Chicken Protein Bowlfootlong portion of buffalo chicken over lettuce, spinach, tomatoes, onions, green peppers, cucumbers and olives | 35 g | 8.5 | 414 g |
What's your number?
These are the restaurant's figures. Your daily protein target is worked out from your own measurements — six questions, about two minutes. Free, no card, no account.
Find my protein numberOr log your meals in the Kessa app.
