High-protein picks at Subway

The extras can crowd out the protein

Lean build

Grilled Chicken

6" Fresh Fit, multigrain, vegetables, no cheese or sauce

Protein: 26g
Calories: 300
Sodium: 570mg

Less cheese and sauce leaves room for the chicken.

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Subway orders ranked by protein per calorie

Top pick: Grilled Chicken (6" Fresh Fit, multigrain, vegetables, no cheese or sauce), 26 g protein for 300 calories.

#	Item	Protein	Calories	Protein per 100 cal	Sodium
1	Grilled Chicken6" Fresh Fit, multigrain, vegetables, no cheese or sauce	26 g	300	8.7 g	570 mg
2	Roast Beef6" Fresh Fit, multigrain, vegetables, no cheese or sauce	25 g	300	8.3 g	780 mg
3	Rotisserie-Style Chicken6" Fresh Fit, multigrain, vegetables, no cheese or sauce	24 g	310	7.7 g	750 mg
4	Oven Roasted Turkey6" Fresh Fit, multigrain, vegetables, no cheese or sauce	20 g	270	7.4 g	810 mg
5	Black Forest Ham6" Fresh Fit, multigrain, vegetables, no cheese or sauce	19 g	280	6.8 g	850 mg
6	Sweet Onion Chicken Teriyaki6" standard recipe, cheese and teriyaki sauce	29 g	430	6.7 g	1,250 mg
7	Chicken & Bacon Ranch SaladSalad, standard cheese and sauce included	30 g	490	6.1 g	1,010 mg
8	Steak, Egg & Cheese6" Artisan Italian, participating locations	30 g	530	5.7 g	1,250 mg
9	Steak, Egg & Cheese12" Wrap, participating locations	48 g	860	5.6 g	1,890 mg
10	Steak Philly6" standard recipe, American cheese and mayo	28 g	510	5.5 g	1,320 mg
11	Steak, Egg & Cheese6" Artisan Flatbread, participating locations	27 g	500	5.4 g	1,040 mg
12	Black Forest Ham, Egg & Cheese12" Wrap, participating locations	44 g	820	5.4 g	2,060 mg
13	Steak Philly SaladSalad, standard cheese and sauce included	24 g	450	5.3 g	1,070 mg
14	Oven-Roasted Turkey6" standard recipe, cheese and mayo	25 g	470	5.3 g	1,120 mg
15	Black Forest Ham, Egg & Cheese6" Artisan Italian, participating locations	27 g	510	5.3 g	1,330 mg
16	Tuna SaladSalad, standard cheese included; no extra dressing	21 g	400	5.3 g	600 mg
17	Black Forest Ham, Egg & Cheese6" Artisan Flatbread, participating locations	24 g	490	4.9 g	1,120 mg
18	All American Club SaladSalad, standard cheese and sauce included	23 g	470	4.9 g	1,270 mg
19	Bacon, Egg & Cheese6" Artisan Italian, participating locations	26 g	550	4.7 g	1,200 mg
20	Bacon, Egg & Cheese12" Wrap, participating locations	42 g	900	4.7 g	1,790 mg
21	Egg & Cheese6" Artisan Italian, participating locations	21 g	470	4.5 g	1,020 mg
22	Bacon, Egg & Cheese6" Artisan Flatbread, participating locations	23 g	520	4.4 g	980 mg
23	Egg & Cheese12" Wrap, participating locations	32 g	740	4.3 g	1,440 mg
24	Veggie Patty6" Fresh Fit, multigrain, vegetables, no cheese or sauce	16 g	390	4.1 g	680 mg
25	Egg & Cheese6" Artisan Flatbread, participating locations	18 g	440	4.1 g	810 mg

Sodium over 1,500 mg in red.

Source: Subway nutrition page, US menu, October 21, 2026. Not affiliated with Subway.

Questions

What is a high-protein Subway order?

Fresh Fit Grilled Chicken brings 26 g protein for 300 calories, before extras.

Is Subway roast beef high protein?

The Fresh Fit roast beef sub has 25 g protein. It has more protein and fewer calories than the Steak Philly Salad.

Are Subway breakfast wraps good for protein?

They contain protein, but calories climb too. The steak breakfast wrap has 860 calories. Check the whole order.

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