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Subway — Best Bang for Your Buck

Every Subway menu item we track, ranked by value: protein per dollar, calories per dollar, and nutrition quality. Prices are real, collected from Subway’s own ordering system.

155menu items tracked
155with a real price
6.0gtop protein per $ (Baja Chicken Protein Pocket)
🏆 Best value: Baja Chicken Protein Pocket 💪 Cheapest 20g+ protein: Baja Chicken Protein Pocket ($3.99)

Full menu, ranked by value

ItemValuePriceCalProtein Protein/$Cal/$Health
Baja Chicken Protein Pocket · Sandwich 79 $3.99 330 24g 6.0g 83 70
Peppercorn Ranch Chicken Protein Pocket · Sandwich 78 $3.99 330 24g 6.0g 83 68
Chocolate Milk, 1% Shamrock 7oz - Bottled Beverage · Drink 77 $1.99 170 10g 5.0g 85 75
Cold Cut Combo® Sandwich (Value) - 6" · Sandwich 77 $4.00 520 24g 6.0g 130 55
Turkey & Ham Protein Pocket · Sandwich 77 $3.99 320 21g 5.3g 80 73
Ham & Salami Sandwich (Value) - 6" · Sandwich 76 $4.00 510 23g 5.8g 128 56
Personal Cheese Pizza · Sandwich 74 $6.79 700 29g 4.3g 103 72
B.L.T. Sandwich (Value) - 6" · Sandwich 73 $4.00 480 18g 4.5g 120 64
Spicy Pepperoni Sandwich (Value) - 6" · Sandwich 71 $4.00 520 20g 5.0g 130 49
Italian Trio Protein Pocket · Sandwich 70 $3.99 490 23g 5.8g 123 42
Shamrock Milk 1% Low Fat Milk - Bottled Beverage · Drink 70 $2.19 110 10g 4.6g 50 75
Cold Cut Combo® Sandwich (1DM) · Sandwich 68 $10.44 1,040 48g 4.6g 100 55
Steak, Egg & Cheese Sandwich (1DM) · Drink 68 $6.54 540 31g 4.7g 83 57
Steak, Egg & Cheese Wrap (1DM) · Sandwich 68 $9.99 860 48g 4.8g 86 54
Grilled Chicken & Avocado (Sliced) Sandwich · Sandwich 67 $9.29 450 35g 3.8g 48 85
Grilled Chicken & Smashed Avocado Sandwich · Sandwich 67 $8.99 470 35g 3.9g 52 81
Classic Chicken Sandwich (1DM) · Sandwich 66 $7.94 510 31g 3.9g 64 72
Ham & Salami Sandwich (Value) - FL · Sandwich 66 $11.04 1,020 46g 4.2g 92 56
Seasoned Steak & Smashed Avocado Sandwich · Drink 66 $8.99 460 35g 3.9g 51 78
Black Forest Ham, Egg & Cheese Sandwich (1DM) · Sandwich 64 $6.24 500 26g 4.2g 80 56
Classic Chicken Wrap (1DM) · Sandwich 64 $12.19 680 48g 3.9g 56 70
Bacon, Egg & Cheese Wrap (1DM) · Sandwich 63 $9.99 900 42g 4.2g 90 49
Bacon, Egg & Cheese Sandwich (1DM) · Sandwich 62 $6.44 550 26g 4.0g 85 53
Black Forest Ham Wrap (1DM) · Sandwich 62 $10.74 670 41g 3.8g 62 66
Sweet Onion Teriyaki Sandwich (1DM) · Sandwich 62 $8.19 430 29g 3.5g 53 74
B.L.T. Sandwich (1DM) · Sandwich 61 $10.69 950 37g 3.5g 89 63
Chicken & Bacon Ranch Sandwich (1DM) · Sandwich 61 $8.99 580 35g 3.9g 65 60
Oven-Roasted Turkey Wrap (1DM) · Sandwich 61 $11.59 650 43g 3.7g 56 67
Turkey & Ranch Delite Sandwich · Sandwich 61 $8.04 380 26g 3.2g 47 82
Honey Mustard Chicken Sandwich · Sandwich 60 $8.19 480 29g 3.5g 59 67
Seasoned Steak & Avocado (Sliced) Sandwich · Drink 60 $10.49 430 35g 3.3g 41 79
Spicy Pepperoni Sandwich (Value) - FL · Sandwich 60 $10.49 1,030 40g 3.8g 98 49
Sweet Onion Teriyaki Wrap (1DM) · Sandwich 60 $12.89 640 45g 3.5g 50 73
5 Meat Italian Sandwich (1DM) · Sandwich 59 $9.59 670 39g 4.1g 70 50
Black Forest Ham Sandwich (1DM) · Sandwich 59 $7.14 480 25g 3.5g 67 63
Chicken & Bacon Ranch Wrap (1DM) · Sandwich 59 $13.79 840 55g 4.0g 61 56
Egg & Cheese Sandwich (1DM) · Sandwich 59 $5.99 470 21g 3.5g 78 60
Egg & Cheese Wrap (1DM) · Sandwich 59 $8.79 740 32g 3.6g 84 54
Tuna Sandwich (1DM) · Sandwich 59 $7.74 560 27g 3.5g 72 61
Meatball Pepperoni Sandwich (1DM) · Sandwich 58 $8.49 680 32g 3.8g 80 50
Subway Club® Sandwich (1DM) · Sandwich 58 $8.74 500 31g 3.5g 57 64
Chipotle Philly Sandwich (1DM) · Side 57 $8.44 490 30g 3.6g 58 61
Honey Mustard Chicken Wrap · Sandwich 57 $12.99 670 45g 3.5g 52 66
Meatball Sandwich (1DM) · Sandwich 57 $7.44 550 26g 3.5g 74 57
Oven-Roasted Turkey Sandwich (1DM) · Sandwich 57 $7.79 470 26g 3.3g 60 65
Roast Beef Sandwich (1DM) · Sandwich 57 $8.64 500 29g 3.4g 58 65
Subway Club® Wrap (1DM) · Sandwich 57 $13.44 710 47g 3.5g 53 64
Turkey & Ham Sandwich (1DM) · Sandwich 57 $7.79 460 26g 3.3g 59 66
Black Forest Ham, Egg & Cheese Wrap (1DM) · Sandwich 56 $9.49 630 32g 3.4g 66 60
Roast Beef Wrap (1DM) · Sandwich 56 $13.00 690 44g 3.4g 53 64
Tuna Wrap (1DM) · Sandwich 56 $11.54 910 39g 3.4g 79 55
Veggie Delite® Sandwich (1DM) · Sandwich 56 $6.25 310 16g 2.6g 50 82
Doritos Nacho Cheese Sides - Chips · Side 55 $1.79 260 4g 2.2g 145 62
Steak Philly Wrap (1DM) · Sandwich 55 $12.99 710 45g 3.5g 55 60
Veggie Patty Sandwich (1DM) · Sandwich 55 $7.89 470 20g 2.5g 60 76
Cold Cut Combo® Wrap (1DM) · Sandwich 53 $10.44 720 34g 3.3g 69 54
Meatball Bowl (1DM) · Bowl 53 $10.49 860 40g 3.8g 82 36
Pizza Sub Sandwich (1DM) · Sandwich 53 $6.59 480 21g 3.2g 73 54
Spicy Italian Sandwich (1DM) · Sandwich 53 $7.39 660 26g 3.5g 89 40
Steak Philly Sandwich (1DM) · Drink 53 $8.44 510 28g 3.3g 60 57
Turkey & Ham Wrap (1DM) · Sandwich 53 $11.94 620 36g 3.0g 52 65
Veggie Patty Wrap (1DM) · Sandwich 53 $11.29 740 25g 2.2g 66 76
All American Club® Wrap (1DM) · Sandwich 52 $12.90 770 43g 3.3g 60 55
Oven-Roasted Turkey for Kids · Sandwich 52 $4.00 170 12g 3.0g 43 67
All American Club® Sandwich (1DM) · Drink 51 $8.79 540 27g 3.1g 61 55
B.M.T.® Sandwich (1DM) · Sandwich 51 $7.84 590 26g 3.3g 75 45
Classic Chicken Bowl (1DM) · Bowl 51 $12.19 620 48g 3.9g 51 39
Miss Vickie’s Jalapeno Chips · Side 51 $1.79 210 3g 1.7g 117 62
Sunchips Garden Salsa Chips · Side 51 $1.89 210 3g 1.6g 111 67
Sunchips® Original Chips · Side 51 $1.89 210 3g 1.6g 111 67
Sweet Onion Teriyaki Bowl (1DM) · Bowl 51 $12.79 480 42g 3.3g 38 58
Black Forest Ham for Kids · Sandwich 50 $4.21 180 11g 2.6g 43 67
Ham & Turkey Stacker Sandwich · Sandwich 50 $7.94 290 20g 2.5g 37 70
Sunchips Harvest Cheddar Sides - Chips · Side 50 $1.84 210 3g 1.6g 114 63
5 Meat Italian Bowl (1DM) · Bowl 49 $15.14 940 62g 4.1g 62 28
B.L.T. Wrap (1DM) · Sandwich 49 $10.69 730 29g 2.7g 68 55
B.M.T.® Wrap (1DM) · Sandwich 49 $11.80 870 38g 3.2g 74 43
Chicken & Bacon Ranch Bowl (1DM) · Bowl 49 $13.79 760 55g 4.0g 55 32
Doritos Cool Ranch Sides - Chips · Side 49 $1.89 260 3g 1.6g 138 58
Spicy Italian Wrap (1DM) · Sandwich 49 $11.09 1,010 37g 3.3g 91 34
Ham & Salami Wrap (Value) · Sandwich 48 $11.04 710 31g 2.8g 64 52
Lays Classic Plain Sides - Chips · Side 48 $1.79 240 3g 1.7g 134 52
Tuna Bowl (1DM) · Bowl 48 $11.34 730 39g 3.4g 64 39
Black Forest Ham Bowl (1DM) · Bowl 47 $10.74 600 41g 3.8g 56 32
Veggie Delite® Wrap (1DM) · Sandwich 47 $9.69 420 16g 1.7g 43 77
Simply Cheetos® Puffs White Cheddar · Sandwich 46 $1.69 200 3g 1.8g 118 50
Spicy Italian Bowl (1DM) · Bowl 46 $10.84 920 37g 3.4g 85 27
Oven-Roasted Turkey Bowl (1DM) · Bowl 45 $11.59 570 44g 3.8g 49 30
Pizza Sub Wrap (1DM) · Sandwich 45 $9.99 730 28g 2.8g 73 43
Honey Mustard Chicken Bowl · Bowl 44 $12.99 570 45g 3.5g 44 36
Miss Vickie's Spicy Dill Pickle Chip · Side 44 $1.79 200 2g 1.1g 112 58
Spicy Pepperoni Wrap (Value) · Sandwich 44 $10.49 770 27g 2.6g 73 42
Subway Club® Bowl (1DM) · Bowl 44 $13.00 410 44g 3.4g 32 39
Sweet Onion Chicken Teriyaki® Salad (1DM) · Salad 44 $10.14 250 22g 2.2g 25 66
Cold Cut Combo® Salad (Value) - 6" · Salad 43 $6.49 460 19g 2.9g 71 34
Lay's Salt and Vinegar · Sandwich 43 $1.40 230 2g 1.4g 164 46
Veggie Delite® for Kids · Sandwich 43 $3.50 140 6g 1.7g 40 66
BMT® Bowl (1DM) · Bowl 42 $11.79 790 38g 3.2g 67 28
Cheetos® Crunchy Flamin' Hot Chips · Side 42 $1.89 330 3g 1.6g 175 39
Classic Chicken Salad (1DM) · Salad 42 $10.04 440 26g 2.6g 44 48
Ham & Salami Salad (Value) · Salad 42 $6.49 450 18g 2.8g 69 36
Honey Mustard Chicken Salad · Salad 42 $10.59 480 31g 2.9g 45 42
Miss Vickie's Salt and Vinegar · Sandwich 42 $2.27 200 3g 1.3g 88 57
Roast Beef Bowl (1DM) · Bowl 42 $12.99 610 44g 3.4g 47 31
Steak Philly Bowl (1DM) · Bowl 42 $12.74 630 43g 3.4g 49 31
Cheetos Crunchy Chips · Side 41 $2.27 330 3g 1.3g 145 43
Cold Cut Combo® Bowl (1DM) · Bowl 41 $10.29 640 33g 3.2g 62 28
B.L.T. Salad (Value) - 6" · Salad 40 $6.49 420 13g 2.0g 65 48
Chicken & Bacon Ranch Salad (1DM) · Salad 40 $11.09 490 30g 2.7g 44 41
Veggie Patty Bowl (1DM) · Bowl 40 $11.64 540 22g 1.9g 46 54
Pizza Sub Bowl (1DM) · Bowl 39 $9.99 580 29g 2.9g 58 31
Subway Club® Salad (1DM) · Salad 39 $10.94 240 24g 2.2g 22 53
Turkey & Ham Bowl (1DM) · Bowl 39 $11.94 550 36g 3.0g 46 31
Baked! Ruffles Cheddar and Sour Cream · Sandwich 38 $1.79 130 2g 1.1g 73 53
Meatball Salad (1DM) · Salad 38 $9.29 520 22g 2.4g 56 38
5 Meat Italian Salad (1DM) · Salad 37 $11.89 600 34g 2.9g 50 30
All American Club® Bowl (1DM) · Bowl 37 $13.49 680 40g 3.0g 50 28
Baked Lays Plain Sides - Chips · Side 37 $1.79 130 2g 1.1g 73 51
Ham & Salami Bowl (Value) · Bowl 37 $11.04 630 31g 2.8g 57 28
Tuna Salad (1DM) · Salad 37 $9.54 400 21g 2.2g 42 45
B.L.T. Bowl (1DM) · Bowl 36 $10.69 560 22g 2.1g 52 39
Black Forest Ham Salad (1DM) · Salad 36 $9.24 430 23g 2.5g 47 34
Oven-Roasted Salad (1DM) · Salad 36 $9.59 420 24g 2.5g 44 36
Roast Beef Salad (1DM) · Salad 36 $10.44 440 24g 2.3g 42 41
Spicy Pepperoni Bowl (Value) · Bowl 36 $10.49 640 26g 2.5g 61 29
Veggie Patty Salad (1DM) · Salad 36 $9.99 300 13g 1.3g 30 61
Spicy Pepperoni Salad (Value) · Salad 35 $6.98 390 15g 2.1g 56 34
Veggie Delite® Salad (1DM) · Salad 35 $7.99 140 9g 1.1g 18 60
B.M.T.® Salad (1DM) · Salad 34 $9.89 530 21g 2.1g 54 33
Baked! Lay's BBQ · Sandwich 34 $2.75 140 2g 0.7g 51 55
Pizza Sub Salad (1DM) · Salad 34 $8.59 320 17g 2.0g 37 42
Spicy Italian Salad (1DM) · Salad 34 $9.54 600 21g 2.2g 63 30
Turkey & Ham Salad (1DM) · Salad 34 $9.79 410 20g 2.0g 42 38
Steak Philly Salad (1DM) · Salad 33 $10.49 450 24g 2.3g 43 33
All American Club® Salad (1DM) · Salad 31 $10.99 480 22g 2.0g 44 31
Trop Pure Prem Orig No Pulp Orange - 11oz Bottle · Drink 12 $2.99 150 2g 0.7g 50 —
Tropicana Pure Premium Apple Juice - 11oz Bottle · Drink 11 $2.99 160 1g 0.3g 54 —
Applesauce Sides - Kids' Sides · Sandwich — $1.64 70 — — 43 —
Celsius Orange, 12oz Can · Drink — $3.99 10 — — 3 —
Dole Lemonade - 20oz Bottle · Drink — $2.99 110 — — 37 —
Dr Pepper - 20oz Bottle · Drink — $2.69 240 — — 89 —
Gatorade Cool Blue - 20oz Bottle · Drink — $2.99 140 — — 47 —
Gatorade Fruit Punch (bottle) · Drink — $2.99 140 — — 47 —
Gatorade Zero Orange - 20oz Bottle · Drink — $2.99 5 — — 2 —
Honest Kids Juice Drinks - Bottled Beverage · Drink — $1.64 35 — — 21 —
Lay's BBQ · Sandwich — $1.69 230 — — 136 —
Lipton Iced Tea Peach - 20oz Bottle · Drink — $2.84 110 — — 39 —
Mountain Dew® - 20oz Bottle · Drink — $2.99 290 — — 97 —
Mug Root Beer - 20oz Bottle · Drink — $3.60 260 — — 72 —
POPPI Orange, 12oz Can · Drink — $2.99 25 — — 8 —
POPPI Strawberry Lemon, 12oz Can · Drink — $2.99 30 — — 10 —
Pepsi - 20oz Bottle · Drink — $2.99 250 — — 84 —
Pepsi Wild Cherry - 20oz Bottle · Drink — $3.60 260 — — 72 —
Pure Leaf Sweet Tea - 16.9oz Bottle · Drink — $2.99 140 — — 47 —
Starry - 20oz Bottle · Drink — $2.99 240 — — 80 —

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