How do I find a high-protein meal at Subway?

Set your calorie and protein targets above and Simple Macros instantly builds combos from the Subway menu that hit them. Bump up the protein target to surface the highest-protein orders.

What should I order at Subway if I'm trying to lose weight?

Lower your calorie target and keep your protein target high. Simple Macros will find Subway combos that keep you full on protein while staying inside your calorie budget.

How accurate are the Subway nutrition numbers?

Combos are built from publicly available Subway menu nutrition data. Numbers can vary by location and preparation, so confirm with the restaurant if you need exact values.

Can I include or exclude specific Subway items?

Yes. Use the menu item filters to force an item into every combo or remove items you don't want, then we rebuild the matching combos around your choices.

Is Simple Macros free to use at Subway?

Yes, completely. The Simple Macros app is free on iPhone and Android with no subscription, paywall or trial, and this Subway page needs no account.

Can I ask ChatGPT or Claude what to order at Subway?

Yes. Connect Simple Macros to ChatGPT, Claude, Grok or another AI app (free, setup at simplemacros.com/connect) and ask something like "What should I get at Subway to hit my macros?" It builds the order from Subway's full official menu against the calories and protein you have left today, and can log it for you.

Subway Nutrition Facts & Menu

Explore the Subway menu, build your order, and see how the calories and macros add up. Use the meal generator to find macro-friendly orders that fit your calorie target.

Menu data updated August 10, 2026Sources & update dates · Menu nutrition table

Macro-friendly Subway meal ideas

Every order below is built from real Subway menu items to land near a common calorie and protein target. Select any meal to add it to your order, or try the meal generator above for your own numbers.

Lower-calorie, high-protein

Lean Subway orders that stay light on calories without skimping on protein.

High Protein

1xSweet Onion Teriyaki Chicken® Protein Bowl with Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no cheese or dressing

Meal total

470Calories42gProtein41gCarbs18gFat

High Protein

1xSpicy Nacho Chicken Protein Bowl with Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no cheese or dressing

Meal total

510Calories35gProtein26gCarbs30gFat

Balanced meals

Everyday Subway orders around a moderate calorie and protein target.

High Protein

1x6" Ham & Turkey Stacker on Hearty Multigrain with Lettuce, Spinach, Tomatoes, Cucumbers, Onions, Yellow Mustard290Calories20gProtein42gCarbs5gFat
1xSubway Club® Protein Bowl with Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no cheese or dressing410Calories44gProtein16gCarbs21gFat

Meal total

700Calories64gProtein58gCarbs26gFat

High Protein

1xSweet Onion Teriyaki Chicken® Salad with American Cheese, Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no dressing300Calories23gProtein33gCarbs10gFat
1xSubway Club® Protein Bowl with Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no cheese or dressing410Calories44gProtein16gCarbs21gFat

Meal total

710Calories67gProtein49gCarbs31gFat

Bigger, high-protein meals

Heartier Subway orders for a big appetite or a training day.

High Protein

1x5 Meat Italian Wrap with Provolone Cheese, Lettuce, Tomatoes, Onions, MVP Parmesan Vinaigrette, Mayonnaise

Meal total

1000Calories66gProtein60gCarbs56gFat

High Protein

1xFootlong Roast Beef on Artisan Italian with Provolone Cheese, Lettuce, Tomatoes, Onions, Mayonnaise

Meal total

1000Calories62gProtein88gCarbs46gFat

Subway nutrition highlights

Compare all four macros and select any option to add it to your order. Browse the full menu and build your order above.

Highest-protein picks

Lightest options

Open a category to compare calories, protein, carbs and fat. Ranges cover available options; the low or high end of each nutrient may come from different choices. Use the order builder for one specific combination. N/A means the snapshot does not provide a usable value.

Values are based on the restaurant nutrition recorded in our menu data. Snapshot refreshed July 8, 2026. The live builder may be newer. Sources and dates.

Breakfast (9)

Subway: Breakfast. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Bacon, Egg & Cheese on Artisan Italian	550–1100	26–52	43–86	30–60
Bacon, Egg & Cheese Wrap	900	42	57	56
Black Forest Ham, Egg & Cheese on Artisan Italian	500–1000	26–52	43–86	25–50
Black Forest Ham, Egg & Cheese Wrap	810	42	58	46
Egg & Cheese on Artisan Italian	470–940	21–42	42–84	24–48
Egg & Cheese Wrap	740	32	55	44
Hash Browns	190	3	24	9
Steak, Egg & Cheese on Artisan Italian	540–1080	31–62	43–86	26–52
Steak, Egg & Cheese Wrap	860	48	57	48

Entrées (122)

Subway: Entrées. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
5 Meat Italian on Artisan Italian with Provolone Cheese, Lettuce, Tomatoes, Onions, MVP Parmesan Vinaigrette, Mayonnaise	680–1360	40–80	46–92	37–74
5 Meat Italian Protein Bowl with Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no cheese or dressing	960	66	17	70
5 Meat Italian Salad with Provolone Cheese, Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no dressing	610	35	14	47
5 Meat Italian Wrap with Provolone Cheese, Lettuce, Tomatoes, Onions, MVP Parmesan Vinaigrette, Mayonnaise	1000	66	60	56
All American Club® on Artisan Italian with American Cheese, Lettuce, Tomatoes, Onions, Mayonnaise	540–1080	27–54	45–90	28–56
All American Club® Protein Bowl with Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no cheese or dressing	690	40	15	53
All American Club® Salad with American Cheese, Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no dressing	480	22	13	39
All American Club® Wrap with American Cheese, Lettuce, Tomatoes, Onions, Mayonnaise	760	44	57	39
B.L.T. on Artisan Italian with Lettuce, Tomatoes, Mayonnaise	480–960	18–36	42–84	26–52
B.L.T. Protein Bowl with Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no cheese or dressing	560	22	10	49
B.L.T. Salad with Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no dressing	420	13	11	36
B.L.T. Wrap with Lettuce, Tomatoes, Mayonnaise	710	30	53	42
B.M.T.® on Artisan Italian with Provolone Cheese, Lettuce, Tomatoes, Onions, Mayonnaise	610–1220	27–54	44–88	36–72
B.M.T.® Protein Bowl with Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no cheese or dressing	820	40	14	68
B.M.T.® Salad with Provolone Cheese, Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no dressing	540	22	13	46
B.M.T.® Wrap with Provolone Cheese, Lettuce, Tomatoes, Onions, Mayonnaise	610	27	44	36
Bacon Pizza	780	34	96	28
Baja Chicken Pocket with Monterey Cheddar Cheese, Lettuce, Tomatoes, Jalapeños, Baja Chipotle	330	24	30	13
Big Hot Pastrami on Artisan Italian with American Cheese, Pickles, Yellow Mustard	550–1100	30–60	44–88	30–60
Big Hot Pastrami Protein Bowl with Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no cheese or dressing	740	46	17	57
Big Hot Pastrami Salad with American Cheese, Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no dressing	410	26	15	30
Big Hot Pastrami Wrap with American Cheese, Pickles, Yellow Mustard	890	49	56	54
Black Forest Ham on Artisan Italian with Provolone Cheese, Lettuce, Tomatoes, Onions, Mayonnaise	490–980	25–50	44–88	23–46
Black Forest Ham Protein Bowl with Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no cheese or dressing	580	36	14	43
Black Forest Ham Salad with Provolone Cheese, Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no dressing	420	20	13	33
Black Forest Ham Wrap with Provolone Cheese, Lettuce, Tomatoes, Onions, Mayonnaise	630	36	57	28
Buffalo Chicken on Artisan Italian with Lettuce, Tomatoes, Cucumbers, Buffalo Sauce, Peppercorn Ranch	510–1020	31–62	55–110	19–38
Cheese Pizza	700	29	95	22
Cheesy Garlic Steak on Artisan Italian with Green Peppers, Red Onions, Cheddar Cheese Sauce, Roasted Garlic Aioli	510–1020	26–52	49–98	23–46
Cheesy Garlic Steak Protein Bowl with Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no cheese or dressing	630	39	27	42
Cheesy Garlic Steak Salad with Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no dressing	460	23	21	32
Cheesy Garlic Steak Wrap with Green Peppers, Red Onions, Cheddar Cheese Sauce, Roasted Garlic Aioli	710	43	62	33
Chicken & Bacon Ranch on Artisan Italian with Monterey Cheddar Cheese, Lettuce, Tomatoes, Onions, Peppercorn Ranch	580–1160	35–70	44–88	29–58
Chicken & Bacon Ranch Protein Bowl with Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no cheese or dressing	760	55	14	55
Chicken & Bacon Ranch Salad with Monterey Cheddar Cheese, Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no dressing	490	30	14	36
Chicken & Bacon Ranch Wrap with Monterey Cheddar Cheese, Lettuce, Tomatoes, Onions, Peppercorn Ranch	830	56	56	42
Chipotle Philly on Artisan Italian with Pepper Jack Cheese, Green Peppers, Red Onions, Baja Chipotle	490–980	30–60	44–88	22–44
Chipotle Philly Protein Bowl with Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no cheese or dressing	600	46	16	41
Chipotle Philly Salad with Pepper Jack Cheese, Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no dressing	400	25	15	28
Chipotle Philly Wrap with Pepper Jack Cheese, Green Peppers, Red Onions, Baja Chipotle	700	47	56	32
Cold Cut Combo® on Artisan Italian with Provolone Cheese, Lettuce, Tomatoes, Onions, Mayonnaise	530–1060	25–50	43–86	29–58
Cold Cut Combo® Protein Bowl with Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no cheese or dressing	670	35	11	55
Cold Cut Combo® Salad with Provolone Cheese, Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no dressing	470	20	11	39
Cold Cut Combo® Wrap with Provolone Cheese, Lettuce, Tomatoes, Onions, Mayonnaise	720	35	54	40
Grilled Chicken & Fresh Avocado on Hearty Multigrain with Lettuce, Spinach, Tomatoes, Cucumbers, Onions, Sliced Avocado	450–900	35–70	44–88	16–32
Grilled Chicken & Smashed Avocado on Hearty Multigrain with Lettuce, Spinach, Tomatoes, Cucumbers, Onions, Smashed Avocado	470–940	35–70	44–88	19–38
Grilled Chicken on Artisan Italian with Monterey Cheddar Cheese, Lettuce, Tomatoes, Onions, Mayonnaise	510–1020	31–62	43–86	24–48
Grilled Chicken Protein Bowl with Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no cheese or dressing	620	48	12	44
Grilled Chicken Salad with Monterey Cheddar Cheese, Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no dressing	440	26	12	34
Grilled Chicken Wrap with Monterey Cheddar Cheese, Lettuce, Tomatoes, Onions, Mayonnaise	680	48	55	31
Ham & Jack Slider with Pepper Jack Cheese	160	10	21	4
Ham & Turkey Stacker on Hearty Multigrain with Lettuce, Spinach, Tomatoes, Cucumbers, Onions, Yellow Mustard	290–580	20–40	42–84	5–10
Honey Mustard BBQ Chicken on Artisan Italian with Monterey Cheddar Cheese, Lettuce, Tomatoes, Onions, Pickles, Honey Mustard, BBQ Sauce	510–1020	30–60	53–106	20–40
Honey Mustard BBQ Chicken Protein Bowl with Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no cheese or dressing	620	45	31	36
Honey Mustard BBQ Chicken Salad with Monterey Cheddar Cheese, Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no dressing	420	25	31	24
Honey Mustard BBQ Chicken Wrap with Monterey Cheddar Cheese, Lettuce, Tomatoes, Onions, Pickles, Honey Mustard, BBQ Sauce	680	46	63	27
Italian Spice Slider with American Cheese, MVP Parmesan Vinaigrette	250	9	21	15
Italian Trio Pocket with Provolone Cheese, Lettuce, Tomatoes, Banana Peppers, Roasted Garlic Aioli	480	22	32	29
Little Cheesesteak Slider with American Cheese, Baja Chipotle	180	8	21	7
Meatball Marinara on Artisan Italian with Provolone Cheese	570–1140	27–54	53–106	28–56
Meatball Marinara Protein Bowl with Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, MVP Parmesan Vinaigrette, no cheese	880	42	37	65
Meatball Marinara Salad with Provolone Cheese, Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, MVP Parmesan Vinaigrette	530	23	25	39
Meatball Marinara Wrap with Provolone Cheese	890	40	76	49
Meatball Pepperoni on Italian Herbs & Cheese with Provolone Cheese	690–1380	33–66	56–112	38–76
Meatball Pepperoni Protein Bowl with Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, MVP Parmesan Vinaigrette, no cheese	1040	48	38	79
Meatball Pepperoni Salad with Provolone Cheese, Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, MVP Parmesan Vinaigrette	610	26	26	47
Meatball Pepperoni Wrap with Provolone Cheese	1050	47	77	63
Meatball Pizza	810	35	98	31
Oven-Roasted Turkey & Ham on Artisan Italian with American Cheese, Lettuce, Tomatoes, Onions, Mayonnaise	480–960	27–54	41–82	23–46
Oven-Roasted Turkey on Artisan Italian with Provolone Cheese, Lettuce, Tomatoes, Onions, Mayonnaise	480–960	26–52	42–84	23–46
Oven-Roasted Turkey Protein Bowl with Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no cheese or dressing	560	38	10	42
Oven-Roasted Turkey Salad with Provolone Cheese, Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no dressing	410	21	11	33
Oven-Roasted Turkey Wrap with Provolone Cheese, Lettuce, Tomatoes, Onions, Mayonnaise	610	38	53	27
Peppercorn Ranch Chicken Pocket with Monterey Cheddar Cheese, Lettuce, Tomatoes, Pickles, Peppercorn Ranch	330	24	30	13
Pepperoni Pizza	780	33	96	29
Pizza Sub on Artisan Italian with Mozzarella Cheese, Marinara	490–980	22–44	45–90	25–50
Pizza Sub Protein Bowl with Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no cheese or dressing	600	31	18	46
Pizza Sub Salad with Mozzarella Cheese, Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no dressing	330	17	15	24
Pizza Sub Wrap with Mozzarella Cheese, Marinara	730	30	56	42
Roast Beef on Artisan Italian with Provolone Cheese, Lettuce, Tomatoes, Onions, Mayonnaise	500–1000	31–62	44–88	23–46
Roast Beef Protein Bowl with Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no cheese or dressing	610	48	14	42
Roast Beef Salad with Provolone Cheese, Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no dressing	440	26	13	33
Roast Beef Wrap with Provolone Cheese, Lettuce, Tomatoes, Onions, Mayonnaise	660	48	57	27
Seasoned Steak & Fresh Avocado on Hearty Multigrain with Lettuce, Spinach, Tomatoes, Cucumbers, Onions, Sliced Avocado	430–860	35–70	45–90	14–28
Seasoned Steak & Smashed Avocado on Hearty Multigrain with Lettuce, Spinach, Tomatoes, Cucumbers, Onions, Smashed Avocado	460–920	35–70	45–90	16–32
Spicy Italian on Artisan Italian with Provolone Cheese, Jalapeños, Lettuce, Tomatoes, Onions, Mayonnaise	680–1360	27–54	44–88	44–88
Spicy Italian Protein Bowl with Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no cheese or dressing	960	39	14	84
Spicy Italian Salad with Provolone Cheese, Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no dressing	610	22	13	54
Spicy Italian Wrap with Provolone Cheese, Jalapeños, Lettuce, Tomatoes, Onions, Mayonnaise	1010	39	57	69
Spicy Nacho Chicken on Artisan Italian with Green Peppers, Red Onions, Jalapeños, Cheddar Cheese Sauce, Creamy Sriracha	440–880	24–48	49–98	17–34
Spicy Nacho Chicken Protein Bowl with Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no cheese or dressing	510	35	26	30
Spicy Nacho Chicken Salad with Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no dressing	320	20	20	19
Spicy Nacho Chicken Wrap with Green Peppers, Red Onions, Jalapeños, Cheddar Cheese Sauce, Creamy Sriracha	610	40	59	24
Steak Philly on Artisan Italian with American Cheese, Green Peppers, Onions, Mayonnaise	510–1020	28–56	43–86	25–50
Steak Philly Protein Bowl with Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no cheese or dressing	630	43	14	46
Steak Philly Salad with American Cheese, Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no dressing	450	24	13	35
Steak Philly Wrap with American Cheese, Green Peppers, Onions, Mayonnaise	710	46	56	35
Subway Club® on Hearty Multigrain with American Cheese, Lettuce, Tomatoes, Onions, Mayonnaise	500–1000	31–62	43–86	24–48
Subway Club® Protein Bowl with Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no cheese or dressing	410	44	16	21
Subway Club® Salad with American Cheese, Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no dressing	440	24	14	34
Subway Club® Wrap with American Cheese, Lettuce, Tomatoes, Onions, Mayonnaise	690	48	58	30
Sweet Onion Teriyaki Chicken® on Hearty Multigrain with American Cheese, Lettuce, Tomatoes, Onions, Sweet Onion Teriyaki	430–860	29–58	55–110	11–22
Sweet Onion Teriyaki Chicken® Protein Bowl with Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no cheese or dressing	470	42	41	18
Sweet Onion Teriyaki Chicken® Salad with American Cheese, Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no dressing	300	23	33	10
Sweet Onion Teriyaki Chicken® Wrap with American Cheese, Lettuce, Tomatoes, Onions, Sweet Onion Teriyaki	620	45	76	16
Tuna on Artisan Italian with Provolone Cheese, Lettuce, Tomatoes, Onions	570–1140	27–54	42–84	33–66
Tuna Protein Bowl with Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no cheese or dressing	750	41	9	62
Tuna Salad with Provolone Cheese, Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no dressing	410	22	10	32
Tuna Wrap with Provolone Cheese, Lettuce, Tomatoes, Onions	900	41	52	59
Turkey & Ham Pocket with Provolone Cheese, Lettuce, Tomatoes, Pickles, Honey Mustard	320	21	32	11
Turkey & Ham Protein Bowl with Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no cheese or dressing	570	37	12	42
Turkey & Ham Salad with American Cheese, Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no dressing	420	21	12	33
Turkey & Ham Wrap with American Cheese, Lettuce, Tomatoes, Onions, Mayonnaise	620	37	55	28
Turkey & Ranch Delite on Hearty Multigrain with Lettuce, Spinach, Tomatoes, Cucumbers, Onions, Peppercorn Ranch	380–760	26–52	41–82	13–26
Turkey Slider with Pepper Jack Cheese, Mayonnaise	230	12	20	12
Veggie Delite® on Hearty Multigrain with Provolone Cheese, Lettuce, Spinach, Tomatoes, Cucumbers, Green Peppers, Onions	320–640	17–34	41–82	10–20
Veggie Delite® Salad with Provolone Cheese, Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no dressing	150	10	10	9
Veggie Delite® Wrap with Provolone Cheese, Lettuce, Spinach, Tomatoes, Cucumbers, Green Peppers, Onions	400	17	53	13
Veggie Patty on Hearty Multigrain with American Cheese, Lettuce, Spinach, Tomatoes, Cucumbers, Green Peppers, Onions	470–940	19–38	58–116	19–38
Veggie Patty Protein Bowl with Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no cheese or dressing	540	22	44	33
Veggie Patty Salad with American Cheese, Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no dressing	300	13	28	17
Veggie Patty Wrap with American Cheese, Lettuce, Spinach, Tomatoes, Cucumbers, Green Peppers, Onions	720	25	87	30

Sides (4)

Subway: Sides. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Applesauce	70	0	16	0
Broccoli Cheddar Soup	200	9	16	13
Chicken Noodle Soup	70	7	6	3
Loaded Baked Potato with Bacon Soup	200	9	17	14

Desserts (6)

Subway: Desserts. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Chocolate Chip Cookie	210	2	30	10
Double Chocolate Cookie	210	2	29	9
Footlong Chocolate Chip Cookie	1330	14	181	61
Naturally Flavored Raspberry Cheesecake Cookie	210	2	29	9
Oatmeal Raisin Cookie	200	3	30	8
White Chip Macadamia Nut Cookie	210	2	28	10

Sauces & Condiments (18)

Subway: Sauces & Condiments. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Baja Chipotle	70	0	1	7
BBQ Sauce	25	0	6	0
Buffalo Sauce	0	0	0	0
Cheddar Cheese Sauce	30	1	1	3
Creamy Sriracha	40	0	2	4
Giardiniera	80	0	1	9
Honey Mustard	60	0	3	5
Hot Honey Sauce	30	0	8	0
Mayonnaise	100	0	0	11
Mustard, Yellow	10	0	1	1
MVP Parmesan Vinaigrette®	60	0	1	6
Olive Oil Blend	45	0	0	5
Olive Oil Blend & Vinegar	45	0	0	5
Peppercorn Ranch	80	0	1	8
Red Wine Vinegar	0	0	0	0
Roasted Garlic Aioli	80	0	1	9
Subkrunch™	70	1	6	5
Sweet Onion Teriyaki	30	0	7	0

New to tracking? Start with one meal. For a photo of your food, see how to check a photo estimate.

Sources & data updates

Menu data updated: August 10, 2026
Nutrition snapshot refreshed: July 8, 2026
Meal ideas refreshed: September 14, 2026

The interactive menu can be newer than the saved nutrition table, highlights and meal ideas. Dates show when our menu data was updated or a snapshot was refreshed; they do not indicate an independent nutrition review.

References recorded for the Subway menu

Publishers are identified in the links. References may include restaurant publications and third-party sources.

Nutrition can vary by location, portion, and preparation. Check directly with Subway for current ingredients and allergen information.

How Simple Macros sources nutrition data

Ordering Subway with macros in mind

Subway nutrition info, made useful. Instead of scrolling a long calorie chart, set the two numbers that actually matter for your day, a calorie target and a protein target, and Simple Macros builds real Subway meal combos that hit them.

Every combo uses real menu items with real calorie and protein numbers, so you know exactly what to order before you walk in. Adjust your targets, switch between breakfast and lunch or dinner, or include and exclude specific items to fine-tune what shows up.

Want the same thing at every restaurant near you? Simple Macros does this for your whole day, across every supported chain, so you can stay on track anywhere.

Frequently asked questions

Take your Subway order further in the app

Simple Macros builds your daily calorie and protein targets around your body and goals, then generates Subway meals that fit them and lets you log them in seconds, at home or on the go. It's completely free.

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