Subway bowl builder
Toggle ingredients. See live protein, calories, density tier, and estimated leucine — before you order.
Protein
Bread
Veggies
Cheese / dairy
Toppings
Dressings
Related
Same live protein + tier scoring, CAVA menu.
Same live protein + tier scoring, Chipotle menu.
McDonald's, Starbucks, Chipotle, Taco Bell, Tim Hortons.
Mexican, Japanese, Italian, Indian, Thai, Mediterranean.
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. Stacking it on greens (instead of rice) with black beans and salsas (no sour cream, no guac) tends to hit Platinum tier (40%+ density). 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.