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 3.3g). 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

Item	Value	Price	Cal	Protein	Protein/$	Cal/$	Health
Baja Chicken Protein Pocket · Sandwich	80	$3.99	330	24g	6.0g	83	75
Cold Cut Combo® Sandwich (Value) - 6" · Sandwich	80	$4.00	520	24g	6.0g	130	62
Peppercorn Ranch Chicken Protein Pocket · Sandwich	80	$3.99	330	24g	6.0g	83	74
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
Black Forest Ham, Egg & Cheese Sandwich · Sandwich	67	$6.24	500	26g	4.2g	80	64
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
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
Egg & Cheese Wrap · Sandwich	62	$8.79	740	32g	3.6g	84	62
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
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
Tuna Sandwich · Sandwich	61	$7.74	560	27g	3.5g	72	67
Meatball Sandwich · Sandwich	60	$7.44	550	26g	3.5g	74	64
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
Black Forest Ham, Egg & Cheese Wrap · Sandwich	59	$9.49	630	32g	3.4g	66	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
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
Roast Beef Wrap · Sandwich	59	$13.00	690	44g	3.4g	53	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
Steak Philly Wrap · Sandwich	58	$12.99	710	45g	3.5g	55	67
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
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
5 Meat Italian Bowl · Bowl	54	$15.14	940	62g	4.1g	62	40
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
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
Sunchips Garden Salsa Chips · Side	53	$1.89	210	3g	1.6g	111	71
Sunchips® Original Chips · Side	53	$1.89	210	3g	1.6g	111	71
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 Harvest Cheddar Sides - Chips · Side	52	$1.84	210	3g	1.6g	114	68
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
Spicy Italian Bowl · Bowl	51	$10.84	920	37g	3.4g	85	39
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
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
Subway Club® Bowl · Bowl	48	$13.00	410	44g	3.4g	32	49
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
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
Veggie Patty Bowl · Bowl	43	$11.64	540	22g	1.9g	46	62
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
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
Ham & Salami Bowl (Value) · Bowl	41	$11.04	630	31g	2.8g	57	40
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	—

Best Subway picks by goal

The top Subway items for how you actually eat — then compare against every other chain.

High-protein at Subway Keto Low-carb Low-calorie, filling High-fiber

Across every chain: most protein per dollar · cheapest high-protein items · best overall value · the Fast Food Value Report.

Compare Subway against every other chain →

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Subway — Best Bang for Your Buck

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Full menu, ranked by value

Best Subway picks by goal

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