Higher-protein, easier-to-tolerate picks, built from Subway's own published nutrition and Nishi's transparent GLP-1 scoring lens.
The move
Order it as a protein bowl or salad, pick grilled chicken, turkey, or roast beef, and load the veggies.
Not affiliated with, sponsored by, or endorsed by Subway. "Subway" is a trademark of its owner, used here only to refer to the restaurant. Values as published by Subway in their official US nutrition information, per published serving. Menus change; verify in the restaurant (updated January 2026 (Subway's published US nutrition)).
The quick take
Subway is easy to make GLP-1-friendly with one move: order any sub as a protein bowl or salad and drop the bread. That turns a grilled chicken sub into a 48 g protein, 12 g carb bowl. Lean proteins (grilled chicken, turkey, roast beef) beat tuna and meatball, which are high in fat, and sodium runs high across the board, so go easy on extra cheese and creamy sauces.
Build your own sandwich
Tap to build your exact order. The numbers update live, from Subway's published values.
Format
Protein
Amount
Cheese
Veggies
Sauces
— cal
— g protein · — g fat · — g carbs · — g fiber · — mg sodium
Show the breakdown
Per-serving values as published by Subway. The amounts you pick (double protein, light grains) are reflected in each line, and the lines add up to the total.
Protein bowls & subs, scored
Order one as-is. Scored for whole meals, a gentler bar than the single ingredients above, since a balanced meal is naturally less protein-dense and fat only counts against it once it tops half the calories. Best fit first; tap "Show the math" to see the exact rule on any card. How we score.
Sweet Onion Teriyaki Chicken BowlBest fit
42 g protein · 470 cal · 41 g carbs · 18 g fat · 3 g fiber
42 g protein · lots of protein for the calories · lower fat
Show the math
Protein42 gstrong at 30 g or morestrong
Protein density8.9 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat34.5% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density470 kcalflag if density under 4 and 300 kcal or moreok
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Roast Beef BowlGood fit
48 g protein · 610 cal · 14 g carbs · 42 g fat · 3 g fiber
watch: higher fat (62% of calories)
Show the math
Protein48 gstrong at 30 g or morestrong
Protein density7.9 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat62% of caloriesflag over 50% or friedflagged
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density610 kcalflag if density under 4 and 300 kcal or moreok
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Grilled Chicken BowlGood fit
48 g protein · 620 cal · 12 g carbs · 44 g fat · 3 g fiber
watch: higher fat (63.9% of calories)
Show the math
Protein48 gstrong at 30 g or morestrong
Protein density7.7 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat63.9% of caloriesflag over 50% or friedflagged
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density620 kcalflag if density under 4 and 300 kcal or moreok
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
6" Roast BeefGood fit
31 g protein · 500 cal · 44 g carbs · 23 g fat · 2 g fiber
31 g protein · lower fat
Show the math
Protein31 gstrong at 30 g or morestrong
Protein density6.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat41.4% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density500 kcalflag if density under 4 and 300 kcal or moreok
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
6" Grilled ChickenGood fit
31 g protein · 510 cal · 43 g carbs · 24 g fat · 3 g fiber
31 g protein · lower fat
Show the math
Protein31 gstrong at 30 g or morestrong
Protein density6.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat42.4% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density510 kcalflag if density under 4 and 300 kcal or moreok
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
6" Oven-Roasted TurkeyGood fit
26 g protein · 480 cal · 42 g carbs · 23 g fat · 3 g fiber
26 g protein · lower fat
Show the math
Protein26 gstrong at 30 g or morebelow 30 g
Protein density5.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat43.1% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density480 kcalflag if density under 4 and 300 kcal or moreok
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
6" Black Forest HamGood fit
25 g protein · 490 cal · 44 g carbs · 23 g fat · 2 g fiber
25 g protein · lower fat
Show the math
Protein25 gstrong at 30 g or morebelow 30 g
Protein density5.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat42.2% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density490 kcalflag if density under 4 and 300 kcal or moreok
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
6" Meatball MarinaraGood fit
27 g protein · 570 cal · 53 g carbs · 28 g fat · 4 g fiber
27 g protein · lower fat
Show the math
Protein27 gstrong at 30 g or morebelow 30 g
Protein density4.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat44.2% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density570 kcalflag if density under 4 and 300 kcal or moreok
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Oven-Roasted Turkey BowlLower fit
38 g protein · 560 cal · 10 g carbs · 42 g fat · 3 g fiber
watch: higher fat (67.5% of calories)
Show the math
Protein38 gstrong at 30 g or morestrong
Protein density6.8 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat67.5% of caloriesflag over 50% or friedflagged
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density560 kcalflag if density under 4 and 300 kcal or moreok
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Steak Philly BowlLower fit
43 g protein · 630 cal · 14 g carbs · 46 g fat · 3 g fiber
watch: higher fat (65.7% of calories)
Show the math
Protein43 gstrong at 30 g or morestrong
Protein density6.8 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat65.7% of caloriesflag over 50% or friedflagged
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density630 kcalflag if density under 4 and 300 kcal or moreok
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Tuna BowlLower fit
41 g protein · 750 cal · 9 g carbs · 62 g fat · 3 g fiber
watch: higher fat (74.4% of calories)
Show the math
Protein41 gstrong at 30 g or morestrong
Protein density5.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat74.4% of caloriesflag over 50% or friedflagged
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density750 kcalflag if density under 4 and 300 kcal or moreok
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
6" TunaLower fit
27 g protein · 570 cal · 42 g carbs · 33 g fat · 2 g fiber
watch: higher fat (52.1% of calories)
Show the math
Protein27 gstrong at 30 g or morebelow 30 g
Protein density4.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat52.1% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density570 kcalflag if density under 4 and 300 kcal or moreok
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
6" B.M.T.Lower fit
27 g protein · 610 cal · 44 g carbs · 36 g fat · 2 g fiber
watch: higher fat (53.1% of calories)
Show the math
Protein27 gstrong at 30 g or morebelow 30 g
Protein density4.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat53.1% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density610 kcalflag if density under 4 and 300 kcal or moreok
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Best proteins to build around
GLP-1 fit is Nishi's score, not the restaurant's. How we score.
Numbers are for one published serving; 6-inch portions and single-protein amounts as Subway publishes them, with gram weights. Tap "Show the math" on any pick to see exactly how its rating was calculated.
Grilled ChickenGood fit
16 g protein · 80 cal · 2 g fat · 210 mg sodium
16 g protein · lots of protein for the calories · lower fat
Show the math
Protein16 gstrong at 25 g or morebelow 25 g
Protein density20 g per 100 kcalstrong at 10+, weak under 6strong
Fat22.5% of caloriesflag over 37.5% or friedok
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density80 kcalflag if density under 6 and 300 kcal or moreok
Sodium210 mginformational over 800 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Roast BeefGood fit
15 g protein · 80 cal · 2 g fat · 420 mg sodium
15 g protein · lots of protein for the calories · lower fat
Show the math
Protein15 gstrong at 25 g or morebelow 25 g
Protein density18.8 g per 100 kcalstrong at 10+, weak under 6strong
Fat22.5% of caloriesflag over 37.5% or friedok
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density80 kcalflag if density under 6 and 300 kcal or moreok
Sodium420 mginformational over 800 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Oven-Roasted TurkeyGood fit
11 g protein · 60 cal · 2 g fat · 450 mg sodium
11 g protein · lots of protein for the calories · lower fat
Show the math
Protein11 gstrong at 25 g or morebelow 25 g
Protein density18.3 g per 100 kcalstrong at 10+, weak under 6strong
Fat30% of caloriesflag over 37.5% or friedok
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density60 kcalflag if density under 6 and 300 kcal or moreok
Sodium450 mginformational over 800 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Black Forest HamGood fit
10 g protein · 70 cal · 2 g fat · 490 mg sodium
10 g protein · lots of protein for the calories · lower fat
Show the math
Protein10 gstrong at 25 g or morebelow 25 g
Protein density14.3 g per 100 kcalstrong at 10+, weak under 6strong
Fat25.7% of caloriesflag over 37.5% or friedok
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density70 kcalflag if density under 6 and 300 kcal or moreok
Sodium490 mginformational over 800 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Rotisserie-Style ChickenLower fit
15 g protein · 90 cal · 4 g fat · 400 mg sodium
watch: higher fat (40% of calories)
Show the math
Protein15 gstrong at 25 g or morebelow 25 g
Protein density16.7 g per 100 kcalstrong at 10+, weak under 6strong
Fat40% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density90 kcalflag if density under 6 and 300 kcal or moreok
Sodium400 mginformational over 800 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
SteakLower fit
17 g protein · 110 cal · 5 g fat · 450 mg sodium
watch: higher fat (40.9% of calories)
Show the math
Protein17 gstrong at 25 g or morebelow 25 g
Protein density15.5 g per 100 kcalstrong at 10+, weak under 6strong
Fat40.9% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density110 kcalflag if density under 6 and 300 kcal or moreok
Sodium450 mginformational over 800 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
MeatballsLower fit
12 g protein · 250 cal · 18 g fat · 720 mg sodium
watch: higher fat (64.8% of calories)
Show the math
Protein12 gstrong at 25 g or morebelow 25 g
Protein density4.8 g per 100 kcalstrong at 10+, weak under 6low density
Fat64.8% of caloriesflag over 37.5% or friedflagged
Fiber2 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density250 kcalflag if density under 6 and 300 kcal or moreok
Sodium720 mginformational over 800 mgok
Lower fit. Protein density is under 6 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
TunaLower fit
12 g protein · 250 cal · 23 g fat · 310 mg sodium
watch: higher fat (82.8% of calories)
Show the math
Protein12 gstrong at 25 g or morebelow 25 g
Protein density4.8 g per 100 kcalstrong at 10+, weak under 6low density
Fat82.8% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density250 kcalflag if density under 6 and 300 kcal or moreok
Sodium310 mginformational over 800 mgok
Lower fit. Protein density is under 6 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Go easy on
The bread and footlongs, each 6-inch bread adds about 200 calories and 39 g of carbs; a footlong doubles it.
Tuna and meatball, high in fat for the protein they deliver.
Sodium, subs and bowls run 1,100 to 2,600 mg, highest on the Italian, BMT, and 5-meat.
Common questions
What's the highest-protein order at Subway?
A grilled chicken protein bowl is 48 g of protein for 620 calories with no bread. On a single protein, steak is 17 g and grilled chicken 16 g per 6-inch portion, both lean.
How do I keep carbs down at Subway?
Order any sub as a protein bowl (no bread) or a salad. Each 6-inch bread adds about 39 g of carbs, while the grilled chicken bowl is just 12 g.
What should I go easy on at Subway?
Tuna and meatball run high in fat for the protein, and sodium adds up fast, many subs and bowls are over 1,500 mg. Skip extra cheese and the creamy sauces.
How each score is calculated. Deterministic rules published in full in our methodology (v1.1), with one published bar for single ingredients and one for whole meals. Every row above lists the exact factors behind its label.
What the score does and does not consider. See the limitations. It scores one item, not your whole day, and it is not medical advice.
How to challenge or correct it.Tell us if a value is stale or a call looks wrong. Corrections are recorded in the methodology version history.
Get this for any meal, personalizedNishi scores your exact order and remembers your goals.