High Protein- 1xSweet Onion Teriyaki Chicken® Protein Bowl with Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no cheese or dressing
Meal total
470Calories42gProtein41gCarbs18gFatSubway 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 Sources & update dates
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 ProteinHigh Protein- 1xSpicy Nacho Chicken Protein Bowl with Lettuce, Spinach, Tomatoes, Onions, Green Peppers, Cucumbers, Black Olives, no cheese or dressing
Meal total
510Calories35gProtein26gCarbs30gFatBalanced 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
700Calories64gProtein58gCarbs26gFatHigh 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
710Calories67gProtein49gCarbs31gFatBigger, 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
1000Calories66gProtein60gCarbs56gFatHigh Protein- 1xFootlong Roast Beef on Artisan Italian with Provolone Cheese, Lettuce, Tomatoes, Onions, Mayonnaise
Meal total
1000Calories62gProtein88gCarbs46gFatSubway 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
Sources & data updates
- Menu data updated
- Nutrition highlights refreshed
- Meal ideas refreshed
The interactive menu can be newer than the saved nutrition 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.
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.