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Subway
115 menu itemsSource: Official PDF
Nutrition figures are transcribed from Subway Australia's official nutrition guide.
Best protein efficient mains
Ranked by protein per 100 calories — the most filling mains for their calorie cost.
Chicken Strips (Large)
Per 447g
403kcal
38gprotein
23gfat
10gcarbs
Sweet Onion Chicken Teriyaki (Large)
Per 500g
429kcal
37gprotein
12gfat
42gcarbs
Turkey (Large)
Per 435g
329kcal
28gprotein
13gfat
23gcarbs
Chicken & Bacon Ranch (Large)
Per 499g
568kcal
44gprotein
39gfat
11gcarbs
Honey Mustard Leg Ham (Large)
Per 417g
321kcal
23gprotein
15gfat
24gcarbs
Chicken Strips (Large)
Per 426g
633kcal
44gprotein
29gfat
48gcarbs
Highest protein mains
Chicken & Bacon Ranch (Large)
Per 464g
800kcal
50gprotein
44gfat
49gcarbs
Chicken & Bacon Ranch (Large)
Per 499g
568kcal
44gprotein
39gfat
11gcarbs
Chicken Strips (Large)
Per 426g
633kcal
44gprotein
29gfat
48gcarbs
Sweet Onion Chicken Teriyaki (Large)
Per 465g
660kcal
43gprotein
18gfat
80gcarbs
Chicken Schnitzel (Large)
Per 464g
830kcal
42gprotein
42gfat
67gcarbs
Chipotle Steak Melt (Large)
Per 339g
762kcal
39gprotein
43gfat
52gcarbs
Chicken Strips (Large)
Per 447g
403kcal
38gprotein
23gfat
10gcarbs
Italian B.M.T.® (Large)
Per 404g
803kcal
38gprotein
49gfat
52gcarbs
Lowest calorie mains
Chicken Strips (Regular)
Per 273g
208kcal
19gprotein
12gfat
6gcarbs
Seafood Sensation (I) (Regular)
Per 265g
217kcal
8gprotein
14gfat
14gcarbs
Sweet Onion Chicken Teriyaki (Regular)
Per 300g
222kcal
19gprotein
6gfat
22gcarbs
Pizza Melt (Regular)
Per 251g
237kcal
13gprotein
17gfat
8gcarbs
BBQ Southern Style Chicken (Regular)
Per 283g
272kcal
11gprotein
12gfat
29gcarbs
Chicken Classic (Regular)
Per 272g
279kcal
14gprotein
19gfat
13gcarbs
Chipotle Steak Melt (Regular)
Per 276g
279kcal
17gprotein
19gfat
9gcarbs
Veggie Delite® with Avo (Large)
Per 359g
285kcal
12gprotein
21gfat
15gcarbs
Highest protein pizzas
Highest protein wraps
Chicken & Bacon Ranch (Large)
Per 464g
800kcal
50gprotein
44gfat
49gcarbs
Chicken Strips (Large)
Per 426g
633kcal
44gprotein
29gfat
48gcarbs
Sweet Onion Chicken Teriyaki (Large)
Per 465g
660kcal
43gprotein
18gfat
80gcarbs
Chicken Schnitzel (Large)
Per 464g
830kcal
42gprotein
42gfat
67gcarbs
Chipotle Steak Melt (Large)
Per 339g
762kcal
39gprotein
43gfat
52gcarbs
Italian B.M.T.® (Large)
Per 404g
803kcal
38gprotein
49gfat
52gcarbs
Italian Meatball (Large)
Per 509g
913kcal
36gprotein
54gfat
70gcarbs
Turkey (Large)
Per 400g
558kcal
34gprotein
19gfat
61gcarbs
Highest protein sandwiches
Steak & Egg Brekkie
Per 284g
499kcal
32gprotein
17gfat
51gcarbs
Philly-Style Three-Cheese Steak
Per 210g
516kcal
29gprotein
25gfat
42gcarbs
Rotisserie-Style Chicken
Per 252g
478kcal
29gprotein
21gfat
43gcarbs
Chicken & Bacon Ranch
Per 256g
466kcal
29gprotein
21gfat
39gcarbs
Chicken Schnitzel
Per 268g
519kcal
27gprotein
22gfat
50gcarbs
Chicken Strips
Per 239g
382kcal
26gprotein
13gfat
38gcarbs
Sweet Onion Chicken Teriyaki
Per 257g
396kcal
25gprotein
8gfat
55gcarbs
Chipotle Steak Melt
Per 205g
485kcal
25gprotein
23gfat
42gcarbs
Highest protein salads
Chicken & Bacon Ranch (Large)
Per 499g
568kcal
44gprotein
39gfat
11gcarbs
Chicken Strips (Large)
Per 447g
403kcal
38gprotein
23gfat
10gcarbs
Sweet Onion Chicken Teriyaki (Large)
Per 500g
429kcal
37gprotein
12gfat
42gcarbs
Chicken Schnitzel (Large)
Per 499g
598kcal
37gprotein
37gfat
29gcarbs
Chipotle Steak Melt (Large)
Per 453g
545kcal
34gprotein
37gfat
16gcarbs
Italian B.M.T.® (Large)
Per 433g
566kcal
32gprotein
43gfat
14gcarbs
Italian Meatball (Large)
Per 580g
682kcal
31gprotein
48gfat
33gcarbs
Turkey (Large)
Per 435g
329kcal
28gprotein
13gfat
23gcarbs
Highest protein breakfast
Steak & Egg Brekkie
Per 284g
499kcal
32gprotein
17gfat
51gcarbs
Mexican-Style Brekkie
Per 278g
554kcal
23gprotein
31gfat
46gcarbs
Classic Ham & Egg
Per 180g
391kcal
22gprotein
16gfat
38gcarbs
Bacon, Egg & Cheese
Per 219g
434kcal
19gprotein
21gfat
40gcarbs
Spinach & Egg
Per 175g
347kcal
15gprotein
14gfat
39gcarbs
Drinks
Sides
Ham, Cheese & Tomato Toastie
Per 129g
278kcal
13gprotein
11gfat
32gcarbs
Creamy Garlic Herb Bread
Per 93g
281kcal
8gprotein
9gfat
40gcarbs
Chipotle Quesadilla
Per 94g
288kcal
8gprotein
19gfat
22gcarbs
Smashed Avo on Toast (on white bread)
Per 137g
312kcal
10gprotein
13gfat
42gcarbs
Meatball Mozza Pot
Per 194g
322kcal
18gprotein
22gfat
15gcarbs
Creamy Garlic Cheese Bread
Per 123g
379kcal
15gprotein
17gfat
41gcarbs
Nachos
Per 133g
394kcal
11gprotein
25gfat
33gcarbs
Nachos with Chicken Strips
Per 197g
468kcal
25gprotein
27gfat
33gcarbs
Desserts & snacks
Double Chocolate Chip Cookie
Per 45g
211kcal
2gprotein
9gfat
29gcarbs
Raspberry Cheesecake Cookie
Per 45g
212kcal
2gprotein
10gfat
29gcarbs
Chocolate Chip Rainbow Cookie
Per 45g
214kcal
2gprotein
10gfat
29gcarbs
Chocolate Chip Cookie
Per 45g
223kcal
2gprotein
11gfat
29gcarbs
White Chip Macadamia Nut Cookie
Per 45g
223kcal
2gprotein
11gfat
28gcarbs