Highest Protein at Subway
Subway's menu ranked by Protein Density — the share of calories that come from protein. The best pick here is the Subway Club Protein Bowl at 42.9% (44g protein in 410 calories). 1 item hit Platinum tier; 1 is protein traps.
11 items tracked · sorted by Protein Density · US menu
Subway's best item — Subway Club Protein Bowl at 42.9% Protein Density (Platinum tier) — ranks 4th of 9 chains by that measure.
| # | Item | Protein | Calories | Density % of calories from protein | g / 100 cal | Tier | Quality |
|---|---|---|---|---|---|---|---|
| 1 | Subway Club Protein Bowl 1 bowl, no dressing or cheese | 44g | 410 | 42.9% | 10.7g | Platinum | Complete |
| 2 | Grilled Chicken Protein Bowl 1 bowl, no dressing or cheese | 48g | 620 | 31% | 7.7g | Gold | Complete |
| 3 | Chipotle Philly Protein Bowl 1 bowl, no dressing or cheese | 46g | 600 | 30.7% | 7.7g | Gold | Complete |
| 4 | Grilled Chicken & Smashed Avocado (Fresh Fit, 6") 1 6" sandwich, multigrain bread | 35g | 470 | 29.8% | 7.4g | Gold | Complete |
| 5 | Baja Chicken Protein Pocket 1 pocket, with cheese and suggested sauce | 24g | 330 | 29.1% | 7.3g | Gold | Complete |
| 6 | 5 Meat Italian Protein Bowl 1 bowl, no dressing or cheese | 66g | 960 | 27.5% | 6.9g | Gold | Complete |
| 7 | Chipotle Philly Salad 1 salad, no dressing | 25g | 400 | 25% | 6.3g | Gold | Complete |
| 8 | Grilled Chicken Salad 1 salad, no dressing | 26g | 440 | 23.6% | 5.9g | Silver | Complete |
| 9 | Meatball Marinara (6") 1 6" sandwich, Artisan Italian bread | 27g | 570 | 18.9% | 4.7g | Silver | Complete |
| 10 | Spicy Italian (6") 1 6" sandwich, Artisan Italian bread | 27g | 680 | 15.9% | 4g | Silver | Complete |
| 11 | Chocolate Chip Cookie 1 cookie | 2g | 210 | 3.8% | 1g | Avoid | Complementary |
Protein up, sodium up
Each dot is one Subway menu item. Up-and-right is where "high protein" starts costing you something else.
RING + DARK LABEL = TOP 3 SODIUM · THIN RING + LIGHT LABEL = TOP 3 PROTEIN
RING + DARK LABEL = TOP 3 SODIUM · THIN RING + LIGHT LABEL = TOP 3 PROTEIN
| Item | Protein | Sodium | Density |
|---|---|---|---|
| 5 Meat Italian Protein Bowl | 66 g | 3170 mg | 27.5% |
| Subway Club Protein Bowl | 44 g | 2280 mg | 42.9% |
| Chipotle Philly Protein Bowl | 46 g | 2180 mg | 30.7% |
| Spicy Italian (6") | 27 g | 1690 mg | 15.9% |
| Meatball Marinara (6") | 27 g | 1370 mg | 18.9% |
| Chipotle Philly Salad | 25 g | 1260 mg | 25% |
| Grilled Chicken Protein Bowl | 48 g | 960 mg | 31% |
| Grilled Chicken & Smashed Avocado (Fresh Fit, 6") | 35 g | 930 mg | 29.8% |
| Baja Chicken Protein Pocket | 24 g | 750 mg | 29.1% |
| Grilled Chicken Salad | 26 g | 590 mg | 23.6% |
| Chocolate Chip Cookie | 2 g | 120 mg | 3.8% |
Is Subway Club Protein Bowl enough?
Even the best Subway pick only helps if it fits your daily target. Calculate how much protein you need, then decide whether to order here or grab a denser option.
Subway and protein: common questions
What is the highest protein food at Subway?
By raw grams, the 5 Meat Italian Protein Bowl has the most protein of any Subway food we track — 66g in 960 calories. By Protein Density (protein as a share of calories, our benchmark for whether "high protein" actually holds up), the Subway Club Protein Bowl ranks highest instead, at 42.9% (44g protein in 410 calories).
How much protein is in the Subway 5 Meat Italian Protein Bowl?
The Subway 5 Meat Italian Protein Bowl has 66g of protein and 960 calories — a 27.5% Protein Density.
How much protein is in Subway food?
Across the 11 Subway items we track, protein ranges from 2g to 66g per item, depending on what you order.
Is Subway a good source of protein?
7 of 11 Subway items we track reach Gold tier or better. 1 is Avoid tier — under 15% of calories from protein despite how it's marketed. Order by Protein Density, not the menu description.
Other chains
Same Protein Density scoring, different drive-thru.
Highest protein at McDonald's →
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