Subway Guide
Best Protein-to-Calorie Ratio at Subway
The Subway item with the best protein-to-calorie ratio is the Spinach, at 20g of protein per 100 calories.
Best Protein-to-Calorie Ratio Menu Items
| Item | Calories | Protein | P/100cal |
|---|---|---|---|
| Spinach | 5 | 1g | 20g |
| Double Chicken Salad | 220 | 36g | 16.4g |
| Turkey Breast No Bready Bowl | 160 | 25g | 15.6g |
| Oven Roasted Chicken Salad | 140 | 19g | 13.6g |
| Oven Roasted Chicken No Bready Bowl | 200 | 27g | 13.5g |
| Roast Beef Salad | 140 | 18g | 12.9g |
| Carved Turkey Salad | 150 | 19g | 12.7g |
| Black Forest Ham No Bready Bowl | 170 | 21g | 12.4g |
| Sweet Onion Chicken Teriyaki No Bready Bowl | 300 | 34g | 11.3g |
| Turkey Breast Salad | 110 | 12g | 10.9g |
| Turkey Breast & Ham Salad | 110 | 12g | 10.9g |
| Black Forest Ham Salad | 110 | 12g | 10.9g |
| Carved Turkey & Bacon w/ Cheese Salad | 280 | 28g | 10g |
| Sweet Onion Chicken Teriyaki Salad | 200 | 20g | 10g |
| Oven Roasted Turkey | 640 | 62g | 9.7g |
Across all 193 menu items we track at Subway, the median is about 260 calories and 16g of protein — so the best protein-to-calorie ratio picks above are meaningfully different from a typical order, not just the default menu re-sorted.
Frequently Asked Questions
- What's the best best protein-to-calorie ratio option at Subway?
- The Subway item with the best protein-to-calorie ratio is the Spinach, at 20g of protein per 100 calories.
- What else at Subway fits best protein-to-calorie ratio?
- The Double Chicken Salad is another strong pick — 220 calories, 36g protein.
Nutrition data verified August 31, 2026.