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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 straight from the Subway 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)

What's actually worth ordering at Subway

If you're at Subway for value, Baja Chicken Protein Pocket is the standout on our rankings: at $3.99 it carries 24g of protein — about 6.0g of protein for every dollar, on 330 calories, for an overall value score of 80/100.

Across the 155 Subway items we've priced, the typical order returns about 3.3g of protein per dollar — roughly in line with the typical fast-food chain we track (around 3.4g). The median price here is $8.59, and the cheapest thing on the menu is Lay's Salt and Vinegar at $1.40.

The cheapest way to clear 20g of protein is Baja Chicken Protein Pocket at $3.99. Eating with nutrition balance in mind, Grilled Chicken & Avocado (Sliced) Sandwich scores highest here at 88/100. And if raw quantity is the goal, Cheetos® Crunchy Flamin' Hot Chips packs the most calories per dollar (175 cal/$). The full menu — every item with its real price and nutrition — is ranked below.

Full menu, ranked by value

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