Subway bowl builder

Toggle ingredients. See live protein, calories, density tier, and estimated leucine — before you order.

Protein

Bread

Veggies

Cheese / dairy

Toppings

Dressings

CAVA builder

Same live protein + tier scoring, CAVA menu.

Chipotle builder

Same live protein + tier scoring, Chipotle menu.

All fast food, ranked

McDonald's, Starbucks, Chipotle, Taco Bell, Tim Hortons.

Eating out by cuisine

Mexican, Japanese, Italian, Indian, Thai, Mediterranean.

Calculate your target

Know how much protein you actually need before you order.

Frequently asked questions

What's the highest-protein Subway bowl I can build?

Subway's highest-protein single serving is Steak at 17g per serving; doubling it pushes that to 34g. The max-protein build — double Steak on Wrap Pocket — totals 38g protein in 370 kcal (41.1% Protein Density, Platinum tier). Use the builder above to dial it in.

Does this match what I actually get at the restaurant?

Values come from Subway's official nutrition calculator. Portion sizes at the counter vary by a few grams — the totals here are accurate to within ~5%, more than enough for tracking and tier classification. Always double-check macros if you have a medical-grade reason (e.g., diabetes carb counting).

How do I cut calories without losing protein?

The biggest swaps: drop sour cream (~110 kcal, 2g protein), drop guacamole (~230 kcal, 3g protein), choose tomato salsa over corn salsa (~−55 kcal per scoop), and swap white rice for greens (~−205 kcal, −4g protein but much lower carbs). Doubling the protein costs roughly the same calories as a guac scoop but adds 20–30g protein.

Source: Subway official nutrition. Last verified 2026-06-03.