Subway High Protein Low Calorie: 7 Orders From the 2026 Menu

The best Subway high protein low calorie order is a 6-inch Fresh Fit Grilled Chicken with double chicken: about 380 Calories and 42 g of protein, by our sum of Subway’s own figures. If you want the menu item as listed, the plain 6-inch Fresh Fit Grilled Chicken is 300 Calories with 26 g of protein.

Below are seven orders, the menu numbers behind them, and the breads, cheeses and sauces that quietly add hundreds of Calories.

Where do these Subway numbers come from?

Every US figure here is from Subway’s US Nutrition Information PDF dated October 2026, linked from subway.com and checked on 21 October 2026. Where we list an order, we added up Subway’s figures for each part of it.

Subway says its numbers come from standard recipes and can vary by supplier, region and how the sandwich is assembled. Treat these totals as close estimates.

What is Subway’s Fresh Fit menu?

Fresh Fit is Subway’s lighter line of 6-inch subs. The PDF says Fresh Fit values include multigrain bread and all the fresh vegetables. Cheese and sauce are not in those values, so anything you add on top needs counting separately.

The standard 6-inch Grilled Chicken sub is listed at 510 Calories and 31 g of protein. The 6-inch Fresh Fit Grilled Chicken is 300 Calories and 26 g. You give up 5 g of protein and save 210 Calories.

Which Subway items give the most protein for the fewest calories?

6-inch subs and smaller items, US PDF, October 2026. The last column is our division of protein by Calories.

The four Fresh Fit meats lead the table. The Protein Pockets, which use a smaller 9-inch wrap and include their suggested sauce, are close behind at 330 Calories each.

Of the standard subs, Sweet Onion Chicken Teriyaki does best, at 430 Calories. Watch the sugar on that one: the PDF lists 16 g of sugars, more than any other 6-inch sub in the table.

What are the best high protein low calorie orders at Subway?

All totals are our sums of Subway’s US figures. “Double chicken” means one extra 6-inch portion of grilled chicken, which the PDF lists at 80 Calories and 16 g of protein.

Order 1 is the pick for the most protein per Calorie. Order 2 is the lightest full sub. Order 4 adds a slice of cheese for flavour and still stays at 400.

Order 5 is the low carb option. We built it from Subway’s individual ingredient lines: two portions of grilled chicken (160 Calories), lettuce, spinach, tomatoes, cucumbers, green peppers, onions and olives (about 5 Calories in total), provolone (90) and a salad portion of Peppercorn Ranch, which the PDF says is double the sub amount (160). Skip the ranch for Frank’s RedHot and it drops to about 255 Calories.

Order 7 is over 500 Calories, but suits a big appetite.

Is a Subway protein bowl low calorie?

Not always. Subway’s PDF says its Protein Bowls include a footlong portion of meat plus vegetables, and do not include dressing or cheese unless noted. The finished bowls it lists still range widely:

The Subway Club bowl is the standout: 45 g of protein for 410 Calories. The Grilled Chicken bowl is listed with 44 g of fat, far more than the chicken alone, and the PDF does not break down where it comes from. If you want a lighter bowl, building your own from the ingredient lines (Order 5 above) gives you control over every part.

Which Subway breads, cheeses and sauces have the fewest calories?

Per 6-inch sub, US PDF, October 2026. Double these for a footlong.

The 12-inch wrap has more Calories than any 6-inch bread. Subway’s wraps also carry a footlong portion of meat, which is why the Grilled Chicken wrap is listed at 680 Calories.

Cheese adds 80 to 110 Calories per 6-inch portion: American 80, provolone 90, pepperjack 100 and shredded Monterey Cheddar 110. Monterey Cheddar has the most protein (7 g), then provolone (6 g).

Sauces, per 6-inch sub:

Mayonnaise on a footlong is 200 Calories by itself. That is two thirds of a 6-inch Fresh Fit sub.

Is Subway high in sodium?

Many items are. The 6-inch Fresh Fit Grilled Chicken has 570 mg of sodium, Order 1 has about 780 mg, and the footlong Fresh Fit Grilled Chicken 1,140 mg. The standard 6-inch Spicy Italian is listed at 1,660 mg, and the 8 oz Chicken Noodle soup at 1,160 mg. The FDA’s Daily Value for sodium is under 2,300 mg for the whole day.

Frank’s RedHot is the lowest calorie sauce but adds 440 mg. If you are watching salt, red wine vinegar (0 mg) or the olive oil blend (0 mg) are better choices. Anyone told to limit sodium for blood pressure or kidney reasons should follow their own doctor’s limit.

Are Subway calories different in Canada and Australia?

Canada. On Subway Canada’s nutrition PDF (October 2026), the 6-inch Grilled Chicken is 420 Calories with 22 g of protein, against 510 Calories and 31 g in the US. The Canadian 6-inch Fresh Fit Rotisserie-Style Chicken is 450 Calories with 30 g. The best light pick in Canada is the Rotisserie-Style Chicken salad: 140 Calories and 20 g of protein before dressing.

Australia. Subway Australia’s guide (May 2026) lists energy in both kilojoules and kcal. The 6-inch Chicken Strips sub is 1,600 kJ (382 kcal) with 25.8 g of protein, and the 6-inch Sweet Onion Chicken Teriyaki 1,650 kJ (396 kcal) with 25.3 g. The regular Chicken Strips salad, which comes with cheddar and mayonnaise, is 871 kJ (208 kcal) with 19.4 g. Mexican Salsa is the lightest sauce at 35.7 kJ (8.4 kcal).

If you track in kg, a US 6-inch Fresh Fit Grilled Chicken weighs 233 g (about 8 oz) on the PDF.

How do I fit Subway into my calorie target?

Decide your order before you reach the counter. If your daily target is around 1,800 Calories, a 380 Calorie sub leaves plenty of room, while a footlong Chicken and Bacon Ranch (1,160 Calories, doubling Subway’s 6-inch figures) with a Chocolate Chip Cookie (210) comes to 1,370 and uses more than three quarters of the day. Find your own number with the calorie deficit calculator and your protein goal with the protein calculator.

If you take a GLP-1 medicine and can only manage small meals, a Kids’ Mini Turkey sub (170 Calories, 12 g of protein) or a Protein Pocket is easier to finish than a footlong. Our post on protein on GLP-1 covers this in more detail. Eating somewhere else? We did the same breakdown for Chick-fil-A and the Chipotle low calorie high protein bowl.

When you log, enter the bread, meat, cheese and sauce separately rather than “Subway sandwich”, because one generic entry can be off by hundreds of Calories. If you would rather snap a photo, Calo AI’s free photo calorie calculator gives an estimate, and adding a note like “6 inch Fresh Fit grilled chicken, double chicken, no sauce” makes it more accurate. Portions are the hardest part for any photo tool, so correct the result by voice or text if it looks off. The Calo AI web app and Android app are free to use.

Safety note: if you have diabetes, look at the carbohydrate and sugar figures as well as Calories, especially for bread, wraps and sweet sauces. If you are pregnant, under 18, or have kidney disease, speak to a doctor or registered dietitian before raising your protein intake.