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6" Rotisserie-Style Chicken
Choose the 6" Rotisserie-Style Chicken for a protein-forward sandwich that stays under 400 calories.
310 cal · 24g protein · 6g fat
Subway High-Protein Orders
Protein-forward restaurant picks that keep meals satisfying.
Backup pick
6" Roast Beef
Choose the 6" Roast Beef when you want a classic sandwich with solid protein.
500 cal · 31g protein · 23g fat
What to know
Protein-forward restaurant picks that keep meals satisfying.
Verified
Nutrition can change over time. Use the official nutrition source link to verify before ordering.
Best orders at Subway
310 cal·24g protein·6g fat
Lower-fat build with simpler ingredients for rougher days.
31% protein52% carbs17% fat
SmallGentleEasy proteinDrive-thru friendly
Why it works: Lower-fat build with simpler ingredients for rougher days.
Best for: Good when speed matters more than studying the menu.
Watch if: Higher sodium can add up quickly; this order has 750mg sodium.
Subway
6" Roast Beef500 cal·31g protein·23g fat
31g protein without pushing calories too high.
24% protein35% carbs41% fat
SmallNausea watchProtein-forwardSmall bite
Why it works: 31g protein without pushing calories too high.
Best for: Good when a smaller appetite means the normal order would be too much.
Watch if: Higher sodium can add up quickly; this order has 1,120mg sodium.
Subway
6" Veggie Delite320 cal·17g protein·10g fat
Lower-fat build with simpler ingredients for rougher days.
21% protein51% carbs28% fat
SmallGentleLight proteinDrive-thru friendly
Why it works: Lower-fat build with simpler ingredients for rougher days.
Best for: Good when speed matters more than studying the menu.
Subway
6" Grilled Chicken510 cal·31g protein·25g fat
31g protein without pushing calories too high.
24% protein33% carbs43% fat
SmallRich/heavyProtein-forwardSmall bite
Why it works: 31g protein without pushing calories too high.
Best for: Good when a smaller appetite means the normal order would be too much.
Watch if: Higher sodium can add up quickly; this order has 830mg sodium.
300 cal·23g protein·10g fat
23g protein while staying under 300 cal.
29% protein42% carbs29% fat
SmallGentleEasy proteinSmall bite
Why it works: 23g protein while staying under 300 cal.
Best for: Good when a smaller appetite means the normal order would be too much.
Watch if: Higher sodium can add up quickly; this order has 1,110mg sodium.
Subway
Wrap Grilled Chicken680 cal·48g protein·31g fat
Lower sugar with enough protein to keep it from feeling too light.
28% protein32% carbs40% fat
Split-friendlyRich/heavyProtein-forwardSmall bite
Why it works: Lower sugar with enough protein to keep it from feeling too light.
Best for: Good when you want a real meal and a built-in backup for later.
Watch if: Higher sodium can add up quickly; this order has 1,240mg sodium.
Subway
6" Oven Roasted Turkey480 cal·26g protein·23g fat
Lower sugar with enough protein to keep it from feeling too light.
22% protein35% carbs43% fat
SmallNot friedEasy proteinSmall bite
Why it works: Lower sugar with enough protein to keep it from feeling too light.
Best for: Good when a smaller appetite means the normal order would be too much.
Watch if: Higher sodium can add up quickly; this order has 1,150mg sodium.
Subway
6" Black Forest Ham490 cal·25g protein·23g fat
Lower sugar with enough protein to keep it from feeling too light.
21% protein36% carbs43% fat
SmallNausea watchEasy proteinSmall bite
Why it works: Lower sugar with enough protein to keep it from feeling too light.
Best for: Good when a smaller appetite means the normal order would be too much.
Watch if: Higher sodium can add up quickly; this order has 1,190mg sodium.
How to use this guide
Start with the best pick, then move to the next card only if your appetite, symptoms, or time pressure change.
Use the full order page for the exact order details.
If a pick feels too heavy, step down to the lighter backup.
Keep in mind
Practical caution
This guide is informational only. If symptoms are severe or persistent, use a clinician rather than trying to self-manage around the clock.
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Keep in mind
Practical caution
This guide is informational only. If symptoms are severe or persistent, use a clinician rather than trying to self-manage around the clock.
- Symptoms can change from day to day.
- Use the official source page when you need to confirm a number.
- Do not treat this page as medical advice.
Generated from public restaurant data.