The Most Protein-Efficient Subs at Subway
The most protein-efficient sub at Subway is the Chicken Strips, with 6.8 g of protein per 100 calories (25.8 g protein, 382 calories). For the most protein on the fewest calories, what matters is protein density, not the raw total. This guide ranks Subway subs by protein per 100 calories, using the official data behind our Subway calorie calculator. Lean-meat 6-Inch subs with extra protein and salad — but light on cheese and creamy sauces — lead the list.
Most Protein-Efficient Subs at Subway — full ranking
| # | Item | Calories | Protein | Protein / 100 cal |
|---|---|---|---|---|
| 1 | Chicken Strips | 382 | 25.8 g | 6.8 g |
| 2 | Chicken Caesar | 559 | 36.3 g | 6.5 g |
| 3 | Sweet Onion Chicken Teriyaki | 396 | 25.3 g | 6.4 g |
| 4 | Steak & Egg Brekkie | 499 | 31.6 g | 6.3 g |
| 5 | Chicken Pepperoni | 540 | 34.0 g | 6.3 g |
| 6 | Chicken & Bacon Ranch | 466 | 28.9 g | 6.2 g |
| 7 | Rotisserie-Style Chicken | 478 | 29.0 g | 6.1 g |
| 8 | Turkey on Rye | 394 | 23.9 g | 6.1 g |
| 9 | Mini Turkey | 166 | 10.0 g | 6.0 g |
| 10 | Tuna Mayo | 377 | 21.8 g | 5.8 g |
Tap any item for its full nutrition breakdown, or build your own in the Subway calculator to see live totals as you customise.
Comparing across chains
Eating elsewhere? Browse all our fast-food nutrition guides for GYG, Zambrero, Fishbowl and Subway.
Nutrition figures are from Subway's published nutrition data and may change. Always check the latest in-store information.
Frequently asked questions
Which Subway sub has the most protein per calorie?
Lean-meat subs like rotisserie-style chicken, chicken strips or turkey on plain bread, loaded with salad and light on cheese and mayo, give the most protein per calorie. Doubling the meat improves the ratio further.
How do I improve a sub's protein-to-calorie ratio?
Double the lean protein, pile on the free salad, and skip the cheese and creamy sauces. That adds protein while keeping calories down, pushing the ratio up.