🥪 Subway Macros: What to Actually Order
Macros for 5 Subway menu items — calories, protein, carbs, and fat side by side, ranging from 250 to 680 calories. Subway is available nationwide across the US. The highest-protein order is the Footlong Rotisserie Chicken (60g protein), and the lightest is the Grilled Chicken Protein Bowl (250 calories). Use the table to eyeball it — or let MacroMatch score every item against your exact targets.
Full macro table (sorted by protein)
| Meal | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Footlong Rotisserie Chicken | 680 | 60g | 74g | 14g |
| Grilled Chicken Protein Bowl | 250 | 32g | 10g | 8g |
| 6" Rotisserie Chicken | 340 | 30g | 37g | 7g |
| Steak Protein Bowl | 280 | 28g | 12g | 12g |
| 6" Turkey Breast | 280 | 18g | 39g | 4g |
Best for protein
- Footlong Rotisserie Chicken — 60g protein, 680 cal (8.8g protein per 100 cal)
- Grilled Chicken Protein Bowl — 32g protein, 250 cal (12.8g protein per 100 cal)
- 6" Rotisserie Chicken — 30g protein, 340 cal (8.8g protein per 100 cal)
If you are cutting, the Grilled Chicken Protein Bowl is the protein-efficiency pick: 12.8g of protein per 100 calories versus 8.8g for the Footlong Rotisserie Chicken.
Stop doing this math by hand. Tell MacroMatch your calorie and protein targets and it scores every Subway item (and 25+ other chains) against them — then hands you a DoorDash or Uber Eats link.
Find your best Subway order →FAQ
What is the highest-protein meal at Subway?
The Footlong Rotisserie Chicken leads with 60g of protein for 680 calories (74g carbs, 14g fat). That works out to 8.8g of protein per 100 calories.
What is the lowest-calorie order at Subway?
The Grilled Chicken Protein Bowl is the lightest item we track at Subway, at 250 calories with 32g protein, 10g carbs, and 8g fat.
Which Subway meal has the best protein-to-calorie ratio?
The Grilled Chicken Protein Bowl delivers 12.8g of protein per 100 calories (32g protein in 250 calories) — the most protein-efficient Subway order on this list.
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Nutrition values are compiled from publicly available chain nutrition data and are approximate; recipes and portions vary by location. Always check the restaurant’s official nutrition information for allergies or medical needs.