Highest-protein Subway Order
The most protein you can get in one ordinary meal, kept under 750 calories so it still fits a normal day.
The order
Order Roast Beef Protein Bowl. That comes to 610 calories and 48g protein, with 31% of the calories coming from protein.
| Item | Amount | Calories | Protein | Carbs | Fat | |
|---|---|---|---|---|---|---|
| Roast Beef Protein Bowl | 415 g | 610 | 48g | 14g | 42g | |
| Total | Total | 610 | 48g | 14g | 42g | |
2 other options
Each one is the best order built around a different main choice, so you can pick by taste.
Grilled Chicken Protein Bowl
620 calories, 48g protein, 12g carbs, 44g fat. Compared with the order above: ±0g protein, +10 calories.
Swaps Roast Beef Protein Bowl for Grilled Chicken Protein Bowl.
Roast Beef Wrap
660 calories, 48g protein, 57g carbs, 27g fat. Compared with the order above: ±0g protein, +50 calories.
Swaps Roast Beef Protein Bowl for Roast Beef Wrap.
How this order was chosen
We tried every Subway sub, wrap or bowl a person would realistically order from the published menu (sub, wrap, bowl or salad) and kept the ones with 750 calories or fewer. Among those, the order with the most protein wins, but an item only earns its place if it adds at least 1g of protein for every 100 calories. Without that rule the winner fills up with sides that add a gram or two of protein and a lot of calories. Drinks are left out; pair the meal with a zero-calorie one.
- Totals use Subway's published recipe for each sub, including its standard cheese and sauce. Swapping the sauce or dropping the cheese changes them; build the exact version in the calculator.
- A footlong is two 6-inch subs.
Nutrition from Zolt's Subway menu data, last reviewed 2026-08-19. Portions in the restaurant vary, so log what you were actually served.