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Every Subway UK Item Ranked by Protein

Protein is the one figure on this site that is a target rather than a limit. A footlong Tex Mexan carries 62g, more than an adult's 50g reference intake, and the chicken protein pots give 12g to 18g for under 90 kcal. Below is every Subway UK item ranked by protein per portion.

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6 inch subs, saver subs and toasties ranked by protein

All 24 Subway UK items in this section, ranked by protein from highest to lowest. The Tex Mexan 6 Inch Sub is highest at 31g and the Veggie Delite 6 Inch Sub is lowest at 8.3g.

Subway Tex Mexan 6 Inch Sub, chicken with salsa, tortilla chips, lettuce, cucumber and red onion in Italian white bread on white paper, nutrition and calories

Subway Tex Mexan 6 Inch Sub

498
8.3
2.4
0
31
kcal
g of
g protein
Calories
(
(
0
manufactured)
2.1
Teaspoons)
9
(
6.2
g per 100 calories)
25
8.3
62
40
0
% of an adult's daily calories
Salt and free sugars account for most of its 11 penalty points (4 and 3). It earns back 2 for fibre. Its protein would earn 5 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway Chicken Tikka 6 Inch Sub, spiced chicken tikka with lettuce, cucumber and red onion in Italian white bread on white paper, nutrition and calories

Subway Chicken Tikka 6 Inch Sub

345
5.5
1.5
0
28
kcal
g of
g protein
Calories
(
(
0
manufactured)
1.4
Teaspoons)
1
(
8.1
g per 100 calories)
17
5.5
56
25
0
% of an adult's daily calories
Salt and energy account for most of its 8 penalty points (3 and 2). It earns back 2 for fibre and 5 for protein.
% of ingredients are manufactured
View Item
Subway Bacon and Cheese Toastie, toasted Italian white roll with crispy bacon and melted cheese on white paper, nutrition and calories

Subway Bacon and Cheese Toastie

487
11
3
0
27
kcal
g of
g protein
Calories
(
(
0
manufactured)
2.8
Teaspoons)
22
(
5.5
g per 100 calories)
24
11
54
50
0
% of an adult's daily calories
Salt and free sugars account for most of its 24 penalty points (8 and 7). It earns back 2 for fibre. Its protein would earn 5 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway Big Cheesesteak Toastie, toasted Italian white roll with sliced steak and melted cheese on white paper, nutrition and calories

Subway Big Cheesesteak Toastie

458
11
2
0
26
kcal
g of
g protein
Calories
(
(
0
manufactured)
2.8
Teaspoons)
12
(
5.7
g per 100 calories)
23
11
52
33
0
% of an adult's daily calories
Free sugars and salt account for most of its 14 penalty points (5 and 4). It earns back 2 for fibre. Its protein would earn 5 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway Chicken Breast 6 Inch Sub, sliced roast chicken breast with lettuce, cucumber and red onion in Italian white bread on white paper, nutrition and calories

Subway Chicken Breast 6 Inch Sub

340
6.1
1.8
0
26
kcal
g of
g protein
Calories
(
(
0
manufactured)
1.5
Teaspoons)
3
(
7.6
g per 100 calories)
17
6.1
52
30
0
% of an adult's daily calories
Salt and free sugars account for most of its 10 penalty points (4 and 3). It earns back 2 for fibre and 5 for protein.
% of ingredients are manufactured
View Item
Subway Garlic Cheesesteak 6 Inch Sub, steak with melted cheese, salad, peppers and garlic and herb sauce in Italian white bread on white paper, nutrition and calories

Subway Garlic Cheesesteak 6 Inch Sub

539
11.1
2.2
0
24
kcal
g of
g protein
Calories
(
(
0
manufactured)
2.8
Teaspoons)
9
(
4.5
g per 100 calories)
27
11.1
48
37
0
% of an adult's daily calories
Free sugars and salt account for most of its 11 penalty points (4 and 3). It earns back 2 for fibre. Its protein would earn 5 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway Meatball Marinara 6 Inch Sub, meatballs in marinara sauce with lettuce, cucumber and red onion in Italian white bread on white paper, nutrition and calories

Subway Meatball Marinara 6 Inch Sub

447
11.1
1.9
0
23
kcal
g of
g protein
Calories
(
(
0
manufactured)
2.8
Teaspoons)
8
(
5.1
g per 100 calories)
22
11.1
46
32
0
% of an adult's daily calories
Free sugars and salt account for most of its 11 penalty points (4 and 3). It earns back 3 for fibre. Its protein would earn 5 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway Ham and Turkey 6 Inch Sub, sliced ham and turkey with lettuce, cucumber and red onion in Italian white bread on white paper, nutrition and calories

Subway Ham and Turkey 6 Inch Sub

327
5.4
2
0
23
kcal
g of
g protein
Calories
(
(
0
manufactured)
1.4
Teaspoons)
3
(
7
g per 100 calories)
16
5.4
46
33
0
% of an adult's daily calories
Salt and free sugars account for most of its 10 penalty points (4 and 3). It earns back 2 for fibre and 5 for protein.
% of ingredients are manufactured
View Item
Subway Chicken and Bacon 6 Inch Sub, Italian white roll with roast chicken and crispy bacon with lettuce, cucumber and red onion on white paper, nutrition and calories

Subway Chicken and Bacon 6 Inch Sub

305
5.1
1.4
0
23
kcal
g of
g protein
Calories
(
(
0
manufactured)
1.3
Teaspoons)
1
(
7.5
g per 100 calories)
15
5.1
46
23
0
% of an adult's daily calories
Free sugars and salt account for most of its 8 penalty points (3 and 3). It earns back 2 for fibre and 5 for protein.
% of ingredients are manufactured
View Item
Subway Spicy Italian 6 Inch Sub, pepperoni and salami with lettuce, cucumber and red onion in Italian white bread on white paper, nutrition and calories

Subway Spicy Italian 6 Inch Sub

498
4.8
3.2
0
22
kcal
g of
g protein
Calories
(
(
0
manufactured)
1.2
Teaspoons)
15
(
4.4
g per 100 calories)
25
4.8
44
53
0
% of an adult's daily calories
Salt and saturated fat account for most of its 17 penalty points (7 and 5). It earns back 2 for fibre. Its protein would earn 5 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway Tuna Mayo 6 Inch Sub, creamy tuna mayo with lettuce, cucumber and red onion in Italian white bread on white paper, nutrition and calories

Subway Tuna Mayo 6 Inch Sub

400
5.7
1.8
0
22
kcal
g of
g protein
Calories
(
(
0
manufactured)
1.4
Teaspoons)
4
(
5.5
g per 100 calories)
20
5.7
44
30
0
% of an adult's daily calories
Salt and free sugars account for most of its 10 penalty points (4 and 3). It earns back 1 for fibre and 5 for protein.
% of ingredients are manufactured
View Item
Subway Beef Chilli 6 Inch Sub, beef chilli with lettuce, cucumber and red onion in Italian white bread on white paper, nutrition and calories

Subway Beef Chilli 6 Inch Sub

352
7.1
2.2
0
22
kcal
g of
g protein
Calories
(
(
0
manufactured)
1.8
Teaspoons)
1
(
6.2
g per 100 calories)
18
7.1
44
37
0
% of an adult's daily calories
Salt and free sugars account for most of its 9 penalty points (4 and 3). It earns back 3 for fibre and 5 for protein.
% of ingredients are manufactured
View Item
Subway Turkey 6 Inch Sub, sliced turkey with lettuce, cucumber and red onion in Italian white bread on white paper, nutrition and calories

Subway Turkey 6 Inch Sub

312
5.2
1.8
0
22
kcal
g of
g protein
Calories
(
(
0
manufactured)
1.3
Teaspoons)
3
(
7.1
g per 100 calories)
16
5.2
44
30
0
% of an adult's daily calories
Salt and free sugars account for most of its 10 penalty points (4 and 3). It earns back 2 for fibre and 5 for protein.
% of ingredients are manufactured
View Item
Subway Rotisserie Style Chicken 6 Inch Sub, pulled chicken with lettuce, cucumber and red onion in Italian white bread on white paper, nutrition and calories

Subway Rotisserie Style Chicken 6 Inch Sub

310
4.7
1.4
0
22
kcal
g of
g protein
Calories
(
(
0
manufactured)
1.2
Teaspoons)
1
(
7.1
g per 100 calories)
16
4.7
44
23
0
% of an adult's daily calories
Salt and energy account for most of its 8 penalty points (3 and 2). It earns back 2 for fibre and 5 for protein.
% of ingredients are manufactured
View Item
Subway Spiced Plant Patty 6 Inch Sub, spiced plant patties with lettuce, cucumber and red onion in Italian white bread on white paper, nutrition and calories

Subway Spiced Plant Patty 6 Inch Sub

424
6.3
2
0
21
kcal
g of
g protein
Calories
(
(
0
manufactured)
1.6
Teaspoons)
1
(
5
g per 100 calories)
21
6.3
42
33
0
% of an adult's daily calories
Salt and free sugars account for most of its 10 penalty points (4 and 3). It earns back 4 for fibre and 5 for protein.
% of ingredients are manufactured
View Item
Subway Ham 6 Inch Sub, sliced ham with lettuce, cucumber and red onion in Italian white bread on white paper, nutrition and calories

Subway Ham 6 Inch Sub

324
5.5
1.8
0
21
kcal
g of
g protein
Calories
(
(
0
manufactured)
1.4
Teaspoons)
3
(
6.5
g per 100 calories)
16
5.5
42
30
0
% of an adult's daily calories
Salt and free sugars account for most of its 10 penalty points (4 and 3). It earns back 2 for fibre and 5 for protein.
% of ingredients are manufactured
View Item
Subway Italian B.M.T 6 Inch Sub, pepperoni, salami and ham with lettuce, cucumber and red onion in Italian white bread on white paper, nutrition and calories

Subway Italian B.M.T 6 Inch Sub

386
3.9
2.5
0
20
kcal
g of
g protein
Calories
(
(
0
manufactured)
1
Teaspoons)
15
(
5.2
g per 100 calories)
19
3.9
40
42
0
% of an adult's daily calories
Salt and saturated fat account for most of its 17 penalty points (7 and 4). It earns back 2 for fibre. Its protein would earn 5 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway Ham and Cheese Saver Sub, Italian white roll with sliced ham and cheese with lettuce, cucumber and red onion on white paper, nutrition and calories

Subway Ham and Cheese Saver Sub

380
5.4
2.1
0
20
kcal
g of
g protein
Calories
(
(
0
manufactured)
1.4
Teaspoons)
12
(
5.3
g per 100 calories)
19
5.4
40
35
0
% of an adult's daily calories
Salt and energy account for most of its 14 penalty points (5 and 3). It earns back 2 for fibre. Its protein would earn 5 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway Nacho Chicken Saver Sub, Italian white roll with breaded nacho chicken bites with lettuce, cucumber and red onion on white paper, nutrition and calories

Subway Nacho Chicken Saver Sub

423
6.1
1.9
0
18
kcal
g of
g protein
Calories
(
(
0
manufactured)
1.5
Teaspoons)
3
(
4.3
g per 100 calories)
21
6.1
36
32
0
% of an adult's daily calories
Salt and free sugars account for most of its 10 penalty points (4 and 3). It earns back 2 for fibre and 5 for protein.
% of ingredients are manufactured
View Item
Subway Philly Steak 6 Inch Sub, sliced steak with lettuce, cucumber and red onion in Italian white bread on white paper, nutrition and calories

Subway Philly Steak 6 Inch Sub

297
8
1.3
0
18
kcal
g of
g protein
Calories
(
(
0
manufactured)
2
Teaspoons)
2
(
6.1
g per 100 calories)
15
8
36
22
0
% of an adult's daily calories
Free sugars and salt account for most of its 10 penalty points (5 and 3). It earns back 3 for fibre and 5 for protein.
% of ingredients are manufactured
View Item
Subway Triple Cheese Toastie, toasted Italian white roll with three melted cheeses on white paper, nutrition and calories

Subway Triple Cheese Toastie

345
11
1.5
0
14
kcal
g of
g protein
Calories
(
(
0
manufactured)
2.8
Teaspoons)
17
(
4.1
g per 100 calories)
17
11
28
25
0
% of an adult's daily calories
Free sugars and saturated fat account for most of its 19 penalty points (8 and 4). It earns back 2 for fibre. Its protein would earn 5 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway 5 Bean Chilli 6 Inch Sub, five bean chilli with lettuce, cucumber and red onion in Italian white bread on white paper, nutrition and calories

Subway 5 Bean Chilli 6 Inch Sub

328
9.1
2.2
0
14
kcal
g of
g protein
Calories
(
(
0
manufactured)
2.3
Teaspoons)
3
(
4.3
g per 100 calories)
16
9.1
28
37
0
% of an adult's daily calories
Free sugars and salt account for most of its 10 penalty points (4 and 4). It earns back 4 for fibre and 3 for protein.
% of ingredients are manufactured
View Item
Subway BLT Saver Sub, Italian white roll with crispy bacon, lettuce and tomato on white paper, nutrition and calories

Subway BLT Saver Sub

317
5.4
1.5
0
14
kcal
g of
g protein
Calories
(
(
0
manufactured)
1.4
Teaspoons)
2
(
4.4
g per 100 calories)
16
5.4
28
25
0
% of an adult's daily calories
Salt and free sugars account for most of its 10 penalty points (4 and 3). It earns back 3 for fibre and 5 for protein.
% of ingredients are manufactured
View Item
Subway Veggie Delite 6 Inch Sub, lettuce, cucumber and red onion in Italian white bread on white paper, nutrition and calories

Subway Veggie Delite 6 Inch Sub

227
5.7
0.6
0
8.3
kcal
g of
g protein
Calories
(
(
0
manufactured)
1.4
Teaspoons)
0
(
3.7
g per 100 calories)
11
5.7
17
11
0
% of an adult's daily calories
Free sugars and energy account for most of its 5 penalty points (3 and 1). It earns back 3 for fibre and 2 for protein.
% of ingredients are manufactured
View Item

Footlong subs ranked by protein

All 18 Subway UK items in this section, ranked by protein from highest to lowest. The Tex Mexan Footlong Sub is highest at 62g and the Veggie Delite Footlong Sub is lowest at 16.6g.

Subway Tex Mexan Footlong Sub, chicken with salsa, tortilla chips, lettuce, cucumber and red onion in Italian white bread on white paper, nutrition and calories

Subway Tex Mexan Footlong Sub

996
16.6
4.8
0
62
kcal
g of
g protein
Calories
(
(
0
manufactured)
4.2
Teaspoons)
9
(
6.2
g per 100 calories)
50
16.6
124
80
0
% of an adult's daily calories
Salt and free sugars account for most of its 11 penalty points (4 and 3). It earns back 2 for fibre. Its protein would earn 5 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway Chicken Tikka Footlong Sub, spiced chicken tikka with lettuce, cucumber and red onion in Italian white bread on white paper, nutrition and calories

Subway Chicken Tikka Footlong Sub

690
11
3
0
56
kcal
g of
g protein
Calories
(
(
0
manufactured)
2.8
Teaspoons)
1
(
8.1
g per 100 calories)
35
11
112
50
0
% of an adult's daily calories
Salt and energy account for most of its 8 penalty points (3 and 2). It earns back 2 for fibre and 5 for protein.
% of ingredients are manufactured
View Item
Subway Chicken Breast Footlong Sub, sliced roast chicken breast with lettuce, cucumber and red onion in Italian white bread on white paper, nutrition and calories

Subway Chicken Breast Footlong Sub

680
12.2
3.6
0
52
kcal
g of
g protein
Calories
(
(
0
manufactured)
3
Teaspoons)
3
(
7.6
g per 100 calories)
34
12.2
104
60
0
% of an adult's daily calories
Salt and free sugars account for most of its 10 penalty points (4 and 3). It earns back 2 for fibre and 5 for protein.
% of ingredients are manufactured
View Item
Subway Garlic Cheesesteak Footlong Sub, steak with melted cheese, salad, peppers and garlic and herb sauce in Italian white bread on white paper, nutrition and calories

Subway Garlic Cheesesteak Footlong Sub

1078
22.2
4.4
0
48
kcal
g of
g protein
Calories
(
(
0
manufactured)
5.5
Teaspoons)
9
(
4.5
g per 100 calories)
54
22.2
96
73
0
% of an adult's daily calories
Free sugars and salt account for most of its 11 penalty points (4 and 3). It earns back 2 for fibre. Its protein would earn 5 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway Meatball Marinara Footlong Sub, meatballs in marinara sauce with lettuce, cucumber and red onion in Italian white bread on white paper, nutrition and calories

Subway Meatball Marinara Footlong Sub

894
22.2
3.8
0
46
kcal
g of
g protein
Calories
(
(
0
manufactured)
5.5
Teaspoons)
8
(
5.1
g per 100 calories)
45
22.2
92
63
0
% of an adult's daily calories
Free sugars and salt account for most of its 11 penalty points (4 and 3). It earns back 3 for fibre. Its protein would earn 5 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway Ham and Turkey Footlong Sub, sliced ham and turkey with lettuce, cucumber and red onion in Italian white bread on white paper, nutrition and calories

Subway Ham and Turkey Footlong Sub

654
10.8
4
0
46
kcal
g of
g protein
Calories
(
(
0
manufactured)
2.7
Teaspoons)
3
(
7
g per 100 calories)
33
10.8
92
67
0
% of an adult's daily calories
Salt and free sugars account for most of its 10 penalty points (4 and 3). It earns back 2 for fibre and 5 for protein.
% of ingredients are manufactured
View Item
Subway Chicken and Bacon Footlong Sub, Italian white roll with roast chicken and crispy bacon with lettuce, cucumber and red onion on white paper, nutrition and calories

Subway Chicken and Bacon Footlong Sub

610
10.2
2.8
0
46
kcal
g of
g protein
Calories
(
(
0
manufactured)
2.5
Teaspoons)
1
(
7.5
g per 100 calories)
31
10.2
92
47
0
% of an adult's daily calories
Free sugars and salt account for most of its 8 penalty points (3 and 3). It earns back 2 for fibre and 5 for protein.
% of ingredients are manufactured
View Item
Subway Spicy Italian Footlong Sub, pepperoni and salami with lettuce, cucumber and red onion in Italian white bread on white paper, nutrition and calories

Subway Spicy Italian Footlong Sub

996
9.6
6.4
0
44
kcal
g of
g protein
Calories
(
(
0
manufactured)
2.4
Teaspoons)
15
(
4.4
g per 100 calories)
50
9.6
88
107
0
% of an adult's daily calories
Salt and saturated fat account for most of its 17 penalty points (7 and 5). It earns back 2 for fibre. Its protein would earn 5 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway Tuna Mayo Footlong Sub, creamy tuna mayo with lettuce, cucumber and red onion in Italian white bread on white paper, nutrition and calories

Subway Tuna Mayo Footlong Sub

800
11.4
3.6
0
44
kcal
g of
g protein
Calories
(
(
0
manufactured)
2.9
Teaspoons)
4
(
5.5
g per 100 calories)
40
11.4
88
60
0
% of an adult's daily calories
Salt and free sugars account for most of its 10 penalty points (4 and 3). It earns back 1 for fibre and 5 for protein.
% of ingredients are manufactured
View Item
Subway Beef Chilli Footlong Sub, beef chilli with lettuce, cucumber and red onion in Italian white bread on white paper, nutrition and calories

Subway Beef Chilli Footlong Sub

704
14.2
4.4
0
44
kcal
g of
g protein
Calories
(
(
0
manufactured)
3.5
Teaspoons)
1
(
6.2
g per 100 calories)
35
14.2
88
73
0
% of an adult's daily calories
Salt and free sugars account for most of its 9 penalty points (4 and 3). It earns back 3 for fibre and 5 for protein.
% of ingredients are manufactured
View Item
Subway Turkey Footlong Sub, sliced turkey with lettuce, cucumber and red onion in Italian white bread on white paper, nutrition and calories

Subway Turkey Footlong Sub

624
10.4
3.6
0
44
kcal
g of
g protein
Calories
(
(
0
manufactured)
2.6
Teaspoons)
3
(
7.1
g per 100 calories)
31
10.4
88
60
0
% of an adult's daily calories
Salt and free sugars account for most of its 10 penalty points (4 and 3). It earns back 2 for fibre and 5 for protein.
% of ingredients are manufactured
View Item
Subway Rotisserie Style Chicken Footlong Sub, pulled chicken with lettuce, cucumber and red onion in Italian white bread on white paper, nutrition and calories

Subway Rotisserie Style Chicken Footlong Sub

620
9.4
2.8
0
44
kcal
g of
g protein
Calories
(
(
0
manufactured)
2.4
Teaspoons)
1
(
7.1
g per 100 calories)
31
9.4
88
47
0
% of an adult's daily calories
Salt and energy account for most of its 8 penalty points (3 and 2). It earns back 2 for fibre and 5 for protein.
% of ingredients are manufactured
View Item
Subway Spiced Plant Patty Footlong Sub, spiced plant patties with lettuce, cucumber and red onion in Italian white bread on white paper, nutrition and calories

Subway Spiced Plant Patty Footlong Sub

848
12.6
4
0
42
kcal
g of
g protein
Calories
(
(
0
manufactured)
3.1
Teaspoons)
1
(
5
g per 100 calories)
42
12.6
84
67
0
% of an adult's daily calories
Salt and free sugars account for most of its 10 penalty points (4 and 3). It earns back 4 for fibre and 5 for protein.
% of ingredients are manufactured
View Item
Subway Ham Footlong Sub, sliced ham with lettuce, cucumber and red onion in Italian white bread on white paper, nutrition and calories

Subway Ham Footlong Sub

648
11
3.6
0
42
kcal
g of
g protein
Calories
(
(
0
manufactured)
2.8
Teaspoons)
3
(
6.5
g per 100 calories)
32
11
84
60
0
% of an adult's daily calories
Salt and free sugars account for most of its 10 penalty points (4 and 3). It earns back 2 for fibre and 5 for protein.
% of ingredients are manufactured
View Item
Subway Italian B.M.T Footlong Sub, pepperoni, salami and ham with lettuce, cucumber and red onion in Italian white bread on white paper, nutrition and calories

Subway Italian B.M.T Footlong Sub

772
7.8
5
0
40
kcal
g of
g protein
Calories
(
(
0
manufactured)
1.9
Teaspoons)
15
(
5.2
g per 100 calories)
39
7.8
80
83
0
% of an adult's daily calories
Salt and saturated fat account for most of its 17 penalty points (7 and 4). It earns back 2 for fibre. Its protein would earn 5 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway Philly Steak Footlong Sub, sliced steak with lettuce, cucumber and red onion in Italian white bread on white paper, nutrition and calories

Subway Philly Steak Footlong Sub

594
16
2.6
0
36
kcal
g of
g protein
Calories
(
(
0
manufactured)
4
Teaspoons)
2
(
6.1
g per 100 calories)
30
16
72
43
0
% of an adult's daily calories
Free sugars and salt account for most of its 10 penalty points (5 and 3). It earns back 3 for fibre and 5 for protein.
% of ingredients are manufactured
View Item
Subway 5 Bean Chilli Footlong Sub, five bean chilli with lettuce, cucumber and red onion in Italian white bread on white paper, nutrition and calories

Subway 5 Bean Chilli Footlong Sub

656
18.2
4.4
0
28
kcal
g of
g protein
Calories
(
(
0
manufactured)
4.5
Teaspoons)
3
(
4.3
g per 100 calories)
33
18.2
56
73
0
% of an adult's daily calories
Free sugars and salt account for most of its 10 penalty points (4 and 4). It earns back 4 for fibre and 3 for protein.
% of ingredients are manufactured
View Item
Subway Veggie Delite Footlong Sub, lettuce, cucumber and red onion in Italian white bread on white paper, nutrition and calories

Subway Veggie Delite Footlong Sub

454
11.4
1.3
0
16.6
kcal
g of
g protein
Calories
(
(
0
manufactured)
2.9
Teaspoons)
0
(
3.7
g per 100 calories)
23
11.4
33
21
0
% of an adult's daily calories
Free sugars and energy account for most of its 5 penalty points (3 and 1). It earns back 3 for fibre and 2 for protein.
% of ingredients are manufactured
View Item

Breakfast subs ranked by protein

All 10 Subway UK items in this section, ranked by protein from highest to lowest. The Big Breakwich Footlong Breakfast Sub is highest at 60g and the Poached Egg and Cheese 6 Inch Breakfast Sub is lowest at 16g.

Subway Big Breakwich Footlong Breakfast Sub, Italian white roll with hash brown, sausage, bacon, poached egg and cheese with lettuce, cucumber and red onion on white paper, nutrition and calories

Subway Big Breakwich Footlong Breakfast Sub

1198
18.8
6
0
60
kcal
g of
g protein
Calories
(
(
0
manufactured)
4.7
Teaspoons)
11
(
5
g per 100 calories)
60
18.8
120
100
0
% of an adult's daily calories
Salt and saturated fat account for most of its 13 penalty points (5 and 3). It earns back 2 for fibre. Its protein would earn 5 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway Lincolnshire Sausage and Bacon Footlong Breakfast Sub, Italian white roll with sausage and crispy bacon with lettuce, cucumber and red onion on white paper, nutrition and calories

Subway Lincolnshire Sausage and Bacon Footlong Breakfast Sub

892
17.4
4.8
0
44
kcal
g of
g protein
Calories
(
(
0
manufactured)
4.3
Teaspoons)
17
(
4.9
g per 100 calories)
45
17.4
88
80
0
% of an adult's daily calories
Salt and saturated fat account for most of its 19 penalty points (6 and 5). It earns back 2 for fibre. Its protein would earn 5 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway Lincolnshire Sausage Footlong Breakfast Sub, Italian white roll with sliced sausage with lettuce, cucumber and red onion on white paper, nutrition and calories

Subway Lincolnshire Sausage Footlong Breakfast Sub

706
9.6
3.2
0
32
kcal
g of
g protein
Calories
(
(
0
manufactured)
2.4
Teaspoons)
12
(
4.5
g per 100 calories)
35
9.6
64
53
0
% of an adult's daily calories
Salt and saturated fat account for most of its 15 penalty points (5 and 4). It earns back 3 for fibre. Its protein would earn 5 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway Bacon Footlong Breakfast Sub, Italian white roll with crispy back bacon with lettuce, cucumber and red onion on white paper, nutrition and calories

Subway Bacon Footlong Breakfast Sub

612
10.2
3
0
32
kcal
g of
g protein
Calories
(
(
0
manufactured)
2.5
Teaspoons)
16
(
5.2
g per 100 calories)
31
10.2
64
50
0
% of an adult's daily calories
Salt and free sugars account for most of its 19 penalty points (6 and 5). It earns back 3 for fibre. Its protein would earn 5 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway Poached Egg and Cheese Footlong Breakfast Sub, Italian white roll with poached egg and melted cheese with lettuce, cucumber and red onion on white paper, nutrition and calories

Subway Poached Egg and Cheese Footlong Breakfast Sub

588
9.4
2
0
32
kcal
g of
g protein
Calories
(
(
0
manufactured)
2.4
Teaspoons)
2
(
5.4
g per 100 calories)
29
9.4
64
33
0
% of an adult's daily calories
Free sugars and salt account for most of its 10 penalty points (3 and 3). It earns back 3 for fibre and 5 for protein.
% of ingredients are manufactured
View Item
Subway Big Breakwich 6 Inch Breakfast Sub, Italian white roll with hash brown, sausage, bacon, poached egg and cheese with lettuce, cucumber and red onion on white paper, nutrition and calories

Subway Big Breakwich 6 Inch Breakfast Sub

599
9.4
3
0
30
kcal
g of
g protein
Calories
(
(
0
manufactured)
2.4
Teaspoons)
11
(
5
g per 100 calories)
30
9.4
60
50
0
% of an adult's daily calories
Salt and saturated fat account for most of its 13 penalty points (5 and 3). It earns back 2 for fibre. Its protein would earn 5 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway Lincolnshire Sausage and Bacon 6 Inch Breakfast Sub, Italian white roll with sausage and crispy bacon with lettuce, cucumber and red onion on white paper, nutrition and calories

Subway Lincolnshire Sausage and Bacon 6 Inch Breakfast Sub

446
8.7
2.4
0
22
kcal
g of
g protein
Calories
(
(
0
manufactured)
2.2
Teaspoons)
17
(
4.9
g per 100 calories)
22
8.7
44
40
0
% of an adult's daily calories
Salt and saturated fat account for most of its 19 penalty points (6 and 5). It earns back 2 for fibre. Its protein would earn 5 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway Lincolnshire Sausage 6 Inch Breakfast Sub, Italian white roll with sliced sausage with lettuce, cucumber and red onion on white paper, nutrition and calories

Subway Lincolnshire Sausage 6 Inch Breakfast Sub

353
4.8
1.6
0
16
kcal
g of
g protein
Calories
(
(
0
manufactured)
1.2
Teaspoons)
12
(
4.5
g per 100 calories)
18
4.8
32
27
0
% of an adult's daily calories
Salt and saturated fat account for most of its 15 penalty points (5 and 4). It earns back 3 for fibre. Its protein would earn 5 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway Bacon 6 Inch Breakfast Sub, Italian white roll with crispy back bacon with lettuce, cucumber and red onion on white paper, nutrition and calories

Subway Bacon 6 Inch Breakfast Sub

306
5.1
1.5
0
16
kcal
g of
g protein
Calories
(
(
0
manufactured)
1.3
Teaspoons)
16
(
5.2
g per 100 calories)
15
5.1
32
25
0
% of an adult's daily calories
Salt and free sugars account for most of its 19 penalty points (6 and 5). It earns back 3 for fibre. Its protein would earn 5 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway Poached Egg and Cheese 6 Inch Breakfast Sub, Italian white roll with poached egg and melted cheese with lettuce, cucumber and red onion on white paper, nutrition and calories

Subway Poached Egg and Cheese 6 Inch Breakfast Sub

294
4.7
1
0
16
kcal
g of
g protein
Calories
(
(
0
manufactured)
1.2
Teaspoons)
2
(
5.4
g per 100 calories)
15
4.7
32
17
0
% of an adult's daily calories
Free sugars and salt account for most of its 10 penalty points (3 and 3). It earns back 3 for fibre and 5 for protein.
% of ingredients are manufactured
View Item

Wraps ranked by protein

All 19 Subway UK items in this section, ranked by protein from highest to lowest. The Tex Mexan Wrap is highest at 31g and the Veggie Delite Wrap is lowest at 9.9g.

Subway Tex Mexan Wrap, chicken, salsa and tortilla chips with lettuce, cucumber and red onion in a flour tortilla, cut in half on white paper, nutrition and calories

Subway Tex Mexan Wrap

584
6.7
3
0
31
kcal
g of
g protein
Calories
(
(
0
manufactured)
1.7
Teaspoons)
8
(
5.3
g per 100 calories)
29
6.7
62
50
0
% of an adult's daily calories
Salt and energy account for most of its 11 penalty points (5 and 2). It earns back 3 for fibre. Its protein would earn 5 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway Big Breakwich Wrap, bacon, sausage, hash brown and poached egg in a flour tortilla, cut in half on white paper, nutrition and calories

Subway Big Breakwich Wrap

685
6.9
3.6
0
29
kcal
g of
g protein
Calories
(
(
0
manufactured)
1.7
Teaspoons)
11
(
4.2
g per 100 calories)
34
6.9
58
60
0
% of an adult's daily calories
Salt and saturated fat account for most of its 14 penalty points (5 and 4). It earns back 3 for fibre. Its protein would earn 5 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway Chicken Tikka Wrap, spiced chicken tikka with lettuce, cucumber and red onion in a flour tortilla, cut in half on white paper, nutrition and calories

Subway Chicken Tikka Wrap

414
3.8
2.1
0
27
kcal
g of
g protein
Calories
(
(
0
manufactured)
0.9
Teaspoons)
-1
(
6.5
g per 100 calories)
21
3.8
54
35
0
% of an adult's daily calories
Salt and energy account for most of its 8 penalty points (4 and 2). It earns back 4 for fibre and 5 for protein.
% of ingredients are manufactured
View Item
Subway Ham and Turkey Wrap, sliced ham and turkey with lettuce, cucumber and red onion in a flour tortilla, cut in half on white paper, nutrition and calories

Subway Ham and Turkey Wrap

415
3.9
2.9
0
26
kcal
g of
g protein
Calories
(
(
0
manufactured)
1
Teaspoons)
1
(
6.3
g per 100 calories)
21
3.9
52
48
0
% of an adult's daily calories
Salt and energy account for most of its 9 penalty points (5 and 2). It earns back 3 for fibre and 5 for protein.
% of ingredients are manufactured
View Item
Subway Chicken Breast Wrap, sliced roast chicken breast with lettuce, cucumber and red onion in a flour tortilla, cut in half on white paper, nutrition and calories

Subway Chicken Breast Wrap

410
4.4
2.3
0
25
kcal
g of
g protein
Calories
(
(
0
manufactured)
1.1
Teaspoons)
1
(
6.1
g per 100 calories)
21
4.4
50
38
0
% of an adult's daily calories
Salt and energy account for most of its 9 penalty points (4 and 2). It earns back 3 for fibre and 5 for protein.
% of ingredients are manufactured
View Item
Subway Garlic Cheesesteak Wrap, steak with melted cheese, salad, peppers and garlic and herb sauce in a flour tortilla, cut in half on white paper, nutrition and calories

Subway Garlic Cheesesteak Wrap

624
10.1
2.8
0
23
kcal
g of
g protein
Calories
(
(
0
manufactured)
2.5
Teaspoons)
8
(
3.7
g per 100 calories)
31
10.1
46
47
0
% of an adult's daily calories
Salt and free sugars account for most of its 11 penalty points (4 and 3). It earns back 3 for fibre. Its protein would earn 4 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway Italian B.M.T Wrap, pepperoni, salami and ham with lettuce, cucumber and red onion in a flour tortilla, cut in half on white paper, nutrition and calories

Subway Italian B.M.T Wrap

498
2.5
3.3
0
22
kcal
g of
g protein
Calories
(
(
0
manufactured)
0.6
Teaspoons)
12
(
4.4
g per 100 calories)
25
2.5
44
55
0
% of an adult's daily calories
Salt and saturated fat account for most of its 16 penalty points (8 and 4). It earns back 4 for fibre. Its protein would earn 5 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway Chicken and Bacon Wrap, chicken and bacon with lettuce, cucumber and red onion in a flour tortilla, cut in half on white paper, nutrition and calories

Subway Chicken and Bacon Wrap

390
3.1
2
0
22
kcal
g of
g protein
Calories
(
(
0
manufactured)
0.8
Teaspoons)
0
(
5.6
g per 100 calories)
20
3.1
44
33
0
% of an adult's daily calories
Salt and energy account for most of its 8 penalty points (4 and 2). It earns back 3 for fibre and 5 for protein.
% of ingredients are manufactured
View Item
Subway Spicy Italian Wrap, pepperoni and salami with lettuce, cucumber and red onion in a flour tortilla, cut in half on white paper, nutrition and calories

Subway Spicy Italian Wrap

568
3.1
3.8
0
21
kcal
g of
g protein
Calories
(
(
0
manufactured)
0.8
Teaspoons)
14
(
3.7
g per 100 calories)
28
3.1
42
63
0
% of an adult's daily calories
Salt and saturated fat account for most of its 17 penalty points (8 and 5). It earns back 3 for fibre. Its protein would earn 5 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway Beef Chilli Wrap, beef chilli with lettuce, cucumber and red onion in a flour tortilla, cut in half on white paper, nutrition and calories

Subway Beef Chilli Wrap

439
6.1
2.8
0
21
kcal
g of
g protein
Calories
(
(
0
manufactured)
1.5
Teaspoons)
1
(
4.8
g per 100 calories)
22
6.1
42
47
0
% of an adult's daily calories
Salt and energy account for most of its 9 penalty points (4 and 2). It earns back 4 for fibre and 4 for protein.
% of ingredients are manufactured
View Item
Subway Turkey Wrap, sliced turkey with lettuce, cucumber and red onion in a flour tortilla, cut in half on white paper, nutrition and calories

Subway Turkey Wrap

381
3.5
2.4
0
21
kcal
g of
g protein
Calories
(
(
0
manufactured)
0.9
Teaspoons)
1
(
5.5
g per 100 calories)
19
3.5
42
40
0
% of an adult's daily calories
Salt and energy account for most of its 9 penalty points (5 and 2). It earns back 3 for fibre and 5 for protein.
% of ingredients are manufactured
View Item
Subway Spiced Plant Patty Wrap, spiced plant patties with lettuce, cucumber and red onion in a flour tortilla, cut in half on white paper, nutrition and calories

Subway Spiced Plant Patty Wrap

494
4.6
2.6
0
20
kcal
g of
g protein
Calories
(
(
0
manufactured)
1.1
Teaspoons)
0
(
4
g per 100 calories)
25
4.6
40
43
0
% of an adult's daily calories
Salt and energy account for most of its 10 penalty points (5 and 2). It earns back 5 for fibre and 5 for protein.
% of ingredients are manufactured
View Item
Subway Meatball Marinara Wrap, meatballs in marinara sauce with lettuce, cucumber and red onion in a flour tortilla, cut in half on white paper, nutrition and calories

Subway Meatball Marinara Wrap

474
8.7
2.2
0
20
kcal
g of
g protein
Calories
(
(
0
manufactured)
2.2
Teaspoons)
1
(
4.2
g per 100 calories)
24
8.7
40
37
0
% of an adult's daily calories
Free sugars and salt account for most of its 9 penalty points (3 and 3). It earns back 4 for fibre and 4 for protein.
% of ingredients are manufactured
View Item
Subway Ham Wrap, sliced ham with lettuce, cucumber and red onion in a flour tortilla, cut in half on white paper, nutrition and calories

Subway Ham Wrap

393
3.7
2.4
0
20
kcal
g of
g protein
Calories
(
(
0
manufactured)
0.9
Teaspoons)
0
(
5.1
g per 100 calories)
20
3.7
40
40
0
% of an adult's daily calories
Salt and energy account for most of its 9 penalty points (5 and 2). It earns back 4 for fibre and 5 for protein.
% of ingredients are manufactured
View Item
Subway Tuna Mayo Wrap, creamy tuna mayo with lettuce, cucumber and red onion in a flour tortilla, cut in half on white paper, nutrition and calories

Subway Tuna Mayo Wrap

427
3.6
2.1
0
19
kcal
g of
g protein
Calories
(
(
0
manufactured)
0.9
Teaspoons)
-1
(
4.4
g per 100 calories)
21
3.6
38
35
0
% of an adult's daily calories
Salt and energy account for most of its 7 penalty points (4 and 2). It earns back 3 for fibre and 5 for protein.
% of ingredients are manufactured
View Item
Subway Rotisserie Style Chicken Wrap, pulled chicken with lettuce, cucumber and red onion in a flour tortilla, cut in half on white paper, nutrition and calories

Subway Rotisserie Style Chicken Wrap

354
2.7
1.7
0
19
kcal
g of
g protein
Calories
(
(
0
manufactured)
0.7
Teaspoons)
-2
(
5.4
g per 100 calories)
18
2.7
38
28
0
% of an adult's daily calories
Salt and energy account for most of its 6 penalty points (3 and 2). It earns back 3 for fibre and 5 for protein.
% of ingredients are manufactured
View Item
Subway Philly Steak Wrap, sliced steak with lettuce, cucumber and red onion in a flour tortilla, cut in half on white paper, nutrition and calories

Subway Philly Steak Wrap

367
6.2
1.9
0
17
kcal
g of
g protein
Calories
(
(
0
manufactured)
1.6
Teaspoons)
0
(
4.6
g per 100 calories)
18
6.2
34
32
0
% of an adult's daily calories
Salt and free sugars account for most of its 9 penalty points (4 and 3). It earns back 4 for fibre and 5 for protein.
% of ingredients are manufactured
View Item
Subway 5 Bean Chilli Wrap, five bean chilli with lettuce, cucumber and red onion in a flour tortilla, cut in half on white paper, nutrition and calories

Subway 5 Bean Chilli Wrap

414
8.1
2.8
0
14
kcal
g of
g protein
Calories
(
(
0
manufactured)
2
Teaspoons)
2
(
3.4
g per 100 calories)
21
8.1
28
47
0
% of an adult's daily calories
Salt and free sugars account for most of its 10 penalty points (4 and 3). It earns back 5 for fibre and 3 for protein.
% of ingredients are manufactured
View Item
Subway Veggie Delite Wrap, lettuce, cucumber and red onion in a flour tortilla, cut in half on white paper, nutrition and calories

Subway Veggie Delite Wrap

339
4.4
1.5
0
9.9
kcal
g of
g protein
Calories
(
(
0
manufactured)
1.1
Teaspoons)
2
(
2.9
g per 100 calories)
17
4.4
20
25
0
% of an adult's daily calories
Salt and energy account for most of its 8 penalty points (3 and 2). It earns back 4 for fibre and 2 for protein.
% of ingredients are manufactured
View Item

Salads ranked by protein

All 17 Subway UK items in this section, ranked by protein from highest to lowest. The Tex Mexan Salad is highest at 26g and the 5 Bean Chilli Salad is lowest at 8g.

Subway Tex Mexan Salad, chicken, salsa and tortilla chips on lettuce, tomato, cucumber, pepper and red onion in a clear bowl on white paper, nutrition and calories

Subway Tex Mexan Salad

387
2.5
2.1
0
26
kcal
g of
g protein
Calories
(
(
0
manufactured)
0.6
Teaspoons)
-2
(
6.7
g per 100 calories)
19
2.5
52
35
0
% of an adult's daily calories
Salt and saturated fat account for most of its 6 penalty points (3 and 2). It earns back 2 for fibre, 1 for vegetable content and 5 for protein.
% of ingredients are manufactured
View Item
Subway Chicken Tikka Salad, spiced chicken tikka on lettuce, tomato, cucumber, pepper and red onion in a clear bowl on white paper, nutrition and calories

Subway Chicken Tikka Salad

152
0
1
0
22
kcal
g of
g protein
Calories
(
(
0
manufactured)
0
Teaspoons)
-6
(
14.5
g per 100 calories)
8
0
44
17
0
% of an adult's daily calories
Saturated fat and salt account for most of its 2 penalty points (1 and 1). It earns back 2 for fibre, 1 for vegetable content and 5 for protein.
% of ingredients are manufactured
View Item
Subway Chicken Breast Salad, sliced roast chicken breast on lettuce, tomato, cucumber, pepper and red onion in a clear bowl on white paper, nutrition and calories

Subway Chicken Breast Salad

148
0.5
1.2
0
20
kcal
g of
g protein
Calories
(
(
0
manufactured)
0.1
Teaspoons)
-4
(
13.5
g per 100 calories)
7
0.5
40
20
0
% of an adult's daily calories
Salt and saturated fat account for most of its 3 penalty points (2 and 1). It earns back 1 for fibre, 1 for vegetable content and 5 for protein.
% of ingredients are manufactured
View Item
Subway Garlic Cheesesteak Salad, steak, melted cheese and garlic and herb sauce on lettuce, tomato, cucumber, pepper and red onion in a clear bowl on white paper, nutrition and calories

Subway Garlic Cheesesteak Salad

493
4.9
1.8
0
18
kcal
g of
g protein
Calories
(
(
0
manufactured)
1.2
Teaspoons)
1
(
3.7
g per 100 calories)
25
4.9
36
30
0
% of an adult's daily calories
Saturated fat and salt account for most of its 6 penalty points (2 and 2). It earns back 1 for fibre, 2 for vegetable content and 2 for protein.
% of ingredients are manufactured
View Item
Subway Ham and Turkey Salad, sliced ham and turkey on lettuce, tomato, cucumber, pepper and red onion in a clear bowl on white paper, nutrition and calories

Subway Ham and Turkey Salad

135
0
1.4
0
17
kcal
g of
g protein
Calories
(
(
0
manufactured)
0
Teaspoons)
-3
(
12.6
g per 100 calories)
7
0
34
23
0
% of an adult's daily calories
Salt and saturated fat account for most of its 3 penalty points (2 and 1). It earns back 1 for fibre, 1 for vegetable content and 4 for protein.
% of ingredients are manufactured
View Item
Subway Spicy Italian Salad, pepperoni and salami on lettuce, tomato, cucumber, pepper and red onion in a clear bowl on white paper, nutrition and calories

Subway Spicy Italian Salad

306
0
2.6
0
16
kcal
g of
g protein
Calories
(
(
0
manufactured)
0
Teaspoons)
3
(
5.2
g per 100 calories)
15
0
32
43
0
% of an adult's daily calories
Salt and saturated fat account for most of its 10 penalty points (5 and 4). It earns back 1 for fibre, 2 for vegetable content and 4 for protein.
% of ingredients are manufactured
View Item
Subway Italian B.M.T Salad, pepperoni, salami and ham on lettuce, tomato, cucumber, pepper and red onion in a clear bowl on white paper, nutrition and calories

Subway Italian B.M.T Salad

234
0
2.2
0
16
kcal
g of
g protein
Calories
(
(
0
manufactured)
0
Teaspoons)
3
(
6.8
g per 100 calories)
12
0
32
37
0
% of an adult's daily calories
Salt and saturated fat account for most of its 10 penalty points (5 and 4). It earns back 1 for fibre, 1 for vegetable content and 5 for protein.
% of ingredients are manufactured
View Item
Subway Chicken and Bacon Salad, chicken and bacon on lettuce, tomato, cucumber, pepper and red onion in a clear bowl on white paper, nutrition and calories

Subway Chicken and Bacon Salad

175
0.7
1.6
0
16
kcal
g of
g protein
Calories
(
(
0
manufactured)
0.2
Teaspoons)
-4
(
9.1
g per 100 calories)
9
0.7
32
27
0
% of an adult's daily calories
Salt and saturated fat account for most of its 3 penalty points (2 and 1). It earns back 2 for fibre, 2 for vegetable content and 3 for protein.
% of ingredients are manufactured
View Item
Subway Spiced Plant Patty Salad, spiced plant patties on lettuce, tomato, cucumber, pepper and red onion in a clear bowl on white paper, nutrition and calories

Subway Spiced Plant Patty Salad

232
1.1
1.4
0
15
kcal
g of
g protein
Calories
(
(
0
manufactured)
0.3
Teaspoons)
-3
(
6.5
g per 100 calories)
12
1.1
30
23
0
% of an adult's daily calories
Salt and energy account for most of its 4 penalty points (2 and 1). It earns back 3 for fibre, 1 for vegetable content and 3 for protein.
% of ingredients are manufactured
View Item
Subway Turkey Salad, sliced turkey on lettuce, tomato, cucumber, pepper and red onion in a clear bowl on white paper, nutrition and calories

Subway Turkey Salad

119
0
1.3
0
15
kcal
g of
g protein
Calories
(
(
0
manufactured)
0
Teaspoons)
-4
(
12.6
g per 100 calories)
6
0
30
22
0
% of an adult's daily calories
Salt and saturated fat account for most of its 3 penalty points (2 and 1). It earns back 1 for fibre, 2 for vegetable content and 4 for protein.
% of ingredients are manufactured
View Item
Subway Meatball Marinara Salad, meatballs in marinara sauce on lettuce, tomato, cucumber, pepper and red onion in a clear bowl on white paper, nutrition and calories

Subway Meatball Marinara Salad

215
5.5
1
0
14
kcal
g of
g protein
Calories
(
(
0
manufactured)
1.4
Teaspoons)
-2
(
6.5
g per 100 calories)
11
5.5
28
17
0
% of an adult's daily calories
Free sugars and energy account for most of its 5 penalty points (2 and 1). It earns back 3 for fibre, 1 for vegetable content and 3 for protein.
% of ingredients are manufactured
View Item
Subway Rotisserie Style Chicken Salad, pulled chicken on lettuce, tomato, cucumber, pepper and red onion in a clear bowl on white paper, nutrition and calories

Subway Rotisserie Style Chicken Salad

92
0
0.5
0
14
kcal
g of
g protein
Calories
(
(
0
manufactured)
0
Teaspoons)
-6
(
15.2
g per 100 calories)
5
0
28
8
0
% of an adult's daily calories
Salt accounts for all 1 of its penalty points. It earns back 1 for fibre, 2 for vegetable content and 4 for protein.
% of ingredients are manufactured
View Item
Subway Tuna Mayo Salad, creamy tuna mayo on lettuce, tomato, cucumber, pepper and red onion in a clear bowl on white paper, nutrition and calories

Subway Tuna Mayo Salad

166
0
0.9
0
13
kcal
g of
g protein
Calories
(
(
0
manufactured)
0
Teaspoons)
-3
(
7.8
g per 100 calories)
8
0
26
15
0
% of an adult's daily calories
Energy and salt account for most of its 2 penalty points (1 and 1). It earns back 1 for fibre, 1 for vegetable content and 3 for protein.
% of ingredients are manufactured
View Item
Subway Philly Steak Salad, sliced steak on lettuce, tomato, cucumber, pepper and red onion in a clear bowl on white paper, nutrition and calories

Subway Philly Steak Salad

107
3
0.7
0
12
kcal
g of
g protein
Calories
(
(
0
manufactured)
0.8
Teaspoons)
-4
(
11.2
g per 100 calories)
5
3
24
12
0
% of an adult's daily calories
Free sugars and salt account for most of its 2 penalty points (1 and 1). It earns back 2 for fibre, 1 for vegetable content and 3 for protein.
% of ingredients are manufactured
View Item
Subway Ham Salad, sliced ham on lettuce, tomato, cucumber, pepper and red onion in a clear bowl on white paper, nutrition and calories

Subway Ham Salad

89
0
0.9
0
12
kcal
g of
g protein
Calories
(
(
0
manufactured)
0
Teaspoons)
-5
(
13.5
g per 100 calories)
4
0
24
15
0
% of an adult's daily calories
Salt accounts for all 1 of its penalty points. It earns back 1 for fibre, 2 for vegetable content and 3 for protein.
% of ingredients are manufactured
View Item
Subway Veggie Delite Salad, lettuce, tomato, cucumber, pepper and red onion in a clear bowl on white paper, nutrition and calories

Subway Veggie Delite Salad

240
2.1
1.1
0
10
kcal
g of
g protein
Calories
(
(
0
manufactured)
0.5
Teaspoons)
-8
(
4.2
g per 100 calories)
12
2.1
20
18
0
% of an adult's daily calories
Salt accounts for all 1 of its penalty points. It earns back 3 for fibre, 5 for vegetable content and 1 for protein.
% of ingredients are manufactured
View Item
Subway 5 Bean Chilli Salad, five bean chilli on lettuce, tomato, cucumber, pepper and red onion in a clear bowl on white paper, nutrition and calories

Subway 5 Bean Chilli Salad

152
6.3
1.6
0
8
kcal
g of
g protein
Calories
(
(
0
manufactured)
1.6
Teaspoons)
0
(
5.3
g per 100 calories)
8
6.3
16
27
0
% of an adult's daily calories
Free sugars and salt account for most of its 4 penalty points (2 and 2). It earns back 3 for fibre and 1 for protein.
% of ingredients are manufactured
View Item

Spuds ranked by protein

All 22 Subway UK items in this section, ranked by protein from highest to lowest. The Big Breakwich Spud is highest at 32g and the Jacket Potato and Baked Beans is lowest at 13.9g.

Subway Big Breakwich Spud, jacket potato with butter, melted cheese and bacon, sausage, hash brown and poached egg on white paper, nutrition and calories

Subway Big Breakwich Spud

738
6.4
2.5
0
32
kcal
g of
g protein
Calories
(
(
0
manufactured)
1.6
Teaspoons)
0
(
4.3
g per 100 calories)
37
6.4
64
42
0
% of an adult's daily calories
Saturated fat and energy account for most of its 6 penalty points (3 and 1). It earns back 3 for fibre and 3 for protein.
% of ingredients are manufactured
View Item
Subway Tex Mexan Spud, jacket potato with butter, melted cheese and chicken, salsa and tortilla chips on white paper, nutrition and calories

Subway Tex Mexan Spud

620
5.7
2.1
0
32
kcal
g of
g protein
Calories
(
(
0
manufactured)
1.4
Teaspoons)
-2
(
5.2
g per 100 calories)
31
5.7
64
35
0
% of an adult's daily calories
Saturated fat and energy account for most of its 5 penalty points (2 and 1). It earns back 3 for fibre and 4 for protein.
% of ingredients are manufactured
View Item
Subway Chicken Tikka and Cheese Spud, jacket potato with butter, melted cheese and chicken tikka on white paper, nutrition and calories

Subway Chicken Tikka and Cheese Spud

502
2.9
1.4
0
32
kcal
g of
g protein
Calories
(
(
0
manufactured)
0.7
Teaspoons)
-3
(
6.4
g per 100 calories)
25
2.9
64
23
0
% of an adult's daily calories
Saturated fat and energy account for most of its 4 penalty points (2 and 1). It earns back 3 for fibre and 4 for protein.
% of ingredients are manufactured
View Item
Subway Chicken and Bacon Spud, jacket potato with butter, melted cheese and chicken and bacon on white paper, nutrition and calories

Subway Chicken and Bacon Spud

528
3
1.6
0
30
kcal
g of
g protein
Calories
(
(
0
manufactured)
0.8
Teaspoons)
-3
(
5.7
g per 100 calories)
26
3
60
27
0
% of an adult's daily calories
Saturated fat and energy account for most of its 4 penalty points (2 and 1). It earns back 3 for fibre and 4 for protein.
% of ingredients are manufactured
View Item
Subway Chicken Breast and Cheese Spud, jacket potato with butter, melted cheese and sliced chicken breast on white paper, nutrition and calories

Subway Chicken Breast and Cheese Spud

498
3.4
1.6
0
30
kcal
g of
g protein
Calories
(
(
0
manufactured)
0.8
Teaspoons)
-3
(
6
g per 100 calories)
25
3.4
60
27
0
% of an adult's daily calories
Saturated fat and energy account for most of its 4 penalty points (2 and 1). It earns back 3 for fibre and 4 for protein.
% of ingredients are manufactured
View Item
Subway Meatball Marinara and Cheese Spud, jacket potato with butter, melted cheese and meatballs in marinara sauce on white paper, nutrition and calories

Subway Meatball Marinara and Cheese Spud

606
8.4
1.3
0
27
kcal
g of
g protein
Calories
(
(
0
manufactured)
2.1
Teaspoons)
0
(
4.5
g per 100 calories)
30
8.4
54
22
0
% of an adult's daily calories
Saturated fat and energy account for most of its 6 penalty points (3 and 1). It earns back 3 for fibre and 3 for protein.
% of ingredients are manufactured
View Item
Subway Italian B.M.T and Cheese Spud, jacket potato with butter, melted cheese and pepperoni, salami and ham on white paper, nutrition and calories

Subway Italian B.M.T and Cheese Spud

561
2.6
2.3
0
27
kcal
g of
g protein
Calories
(
(
0
manufactured)
0.7
Teaspoons)
-1
(
4.8
g per 100 calories)
28
2.6
54
38
0
% of an adult's daily calories
Saturated fat and salt account for most of its 6 penalty points (3 and 2). It earns back 3 for fibre and 4 for protein.
% of ingredients are manufactured
View Item
Subway Beef Chilli Spud, jacket potato with butter, melted cheese and beef chilli on white paper, nutrition and calories

Subway Beef Chilli Spud

535
6
3
0
27
kcal
g of
g protein
Calories
(
(
0
manufactured)
1.5
Teaspoons)
0
(
5
g per 100 calories)
27
6
54
50
0
% of an adult's daily calories
Saturated fat and salt account for most of its 6 penalty points (2 and 2). It earns back 3 for fibre and 3 for protein.
% of ingredients are manufactured
View Item
Subway Ham Turkey and Cheese Spud, jacket potato with butter, melted cheese and diced ham and turkey on white paper, nutrition and calories

Subway Ham Turkey and Cheese Spud

485
2.8
1.8
0
27
kcal
g of
g protein
Calories
(
(
0
manufactured)
0.7
Teaspoons)
-3
(
5.6
g per 100 calories)
24
2.8
54
30
0
% of an adult's daily calories
Saturated fat and energy account for most of its 4 penalty points (2 and 1). It earns back 3 for fibre and 4 for protein.
% of ingredients are manufactured
View Item
Subway Rotisserie Style Chicken and Cheese Spud, jacket potato with butter, melted cheese and pulled chicken on white paper, nutrition and calories

Subway Rotisserie Style Chicken and Cheese Spud

484
2.1
1.2
0
27
kcal
g of
g protein
Calories
(
(
0
manufactured)
0.5
Teaspoons)
-3
(
5.6
g per 100 calories)
24
2.1
54
20
0
% of an adult's daily calories
Saturated fat and energy account for most of its 4 penalty points (2 and 1). It earns back 3 for fibre and 4 for protein.
% of ingredients are manufactured
View Item
Subway Garlic Cheesesteak Spud, jacket potato with butter, melted cheese and steak, peppers and garlic and herb sauce on white paper, nutrition and calories

Subway Garlic Cheesesteak Spud

667
8.2
1.7
0
26
kcal
g of
g protein
Calories
(
(
0
manufactured)
2
Teaspoons)
0
(
3.9
g per 100 calories)
33
8.2
52
28
0
% of an adult's daily calories
Energy and saturated fat account for most of its 6 penalty points (2 and 2). It earns back 3 for fibre and 3 for protein.
% of ingredients are manufactured
View Item
Subway Spicy Italian and Cheese Spud, jacket potato with butter, melted cheese and pepperoni and salami on white paper, nutrition and calories

Subway Spicy Italian and Cheese Spud

656
2.1
3
0
26
kcal
g of
g protein
Calories
(
(
0
manufactured)
0.5
Teaspoons)
3
(
4
g per 100 calories)
33
2.1
52
50
0
% of an adult's daily calories
Saturated fat and salt account for most of its 9 penalty points (4 and 3). It earns back 3 for fibre and 3 for protein.
% of ingredients are manufactured
View Item
Subway Tuna Mayo and Cheese Spud, jacket potato with butter, melted cheese and tuna mayo on white paper, nutrition and calories

Subway Tuna Mayo and Cheese Spud

558
3
1.6
0
26
kcal
g of
g protein
Calories
(
(
0
manufactured)
0.8
Teaspoons)
-2
(
4.7
g per 100 calories)
28
3
52
27
0
% of an adult's daily calories
Saturated fat and energy account for most of its 4 penalty points (2 and 1). It earns back 3 for fibre and 3 for protein.
% of ingredients are manufactured
View Item
Subway Turkey and Cheese Spud, jacket potato with butter, melted cheese and diced turkey on white paper, nutrition and calories

Subway Turkey and Cheese Spud

469
2.6
1.7
0
26
kcal
g of
g protein
Calories
(
(
0
manufactured)
0.7
Teaspoons)
-3
(
5.5
g per 100 calories)
23
2.6
52
28
0
% of an adult's daily calories
Saturated fat and energy account for most of its 4 penalty points (2 and 1). It earns back 3 for fibre and 4 for protein.
% of ingredients are manufactured
View Item
Subway Philly Cheese Steak and Cheese Spud, jacket potato with butter, melted cheese and sliced steak on white paper, nutrition and calories

Subway Philly Cheese Steak and Cheese Spud

499
5.9
1.4
0
25
kcal
g of
g protein
Calories
(
(
0
manufactured)
1.5
Teaspoons)
-1
(
5
g per 100 calories)
25
5.9
50
23
0
% of an adult's daily calories
Saturated fat and energy account for most of its 5 penalty points (2 and 1). It earns back 3 for fibre and 3 for protein.
% of ingredients are manufactured
View Item
Subway Ham and Cheese Spud, jacket potato with butter, melted cheese and diced ham on white paper, nutrition and calories

Subway Ham and Cheese Spud

481
2.8
1.6
0
25
kcal
g of
g protein
Calories
(
(
0
manufactured)
0.7
Teaspoons)
-2
(
5.2
g per 100 calories)
24
2.8
50
27
0
% of an adult's daily calories
Saturated fat and energy account for most of its 4 penalty points (2 and 1). It earns back 3 for fibre and 3 for protein.
% of ingredients are manufactured
View Item
Subway Cheese and Beans Spud, jacket potato with butter, melted cheese and baked beans on white paper, nutrition and calories

Subway Cheese and Beans Spud

522
8.6
1.6
0
21
kcal
g of
g protein
Calories
(
(
0
manufactured)
2.1
Teaspoons)
-1
(
4
g per 100 calories)
26
8.6
42
27
0
% of an adult's daily calories
Saturated fat and energy account for most of its 5 penalty points (2 and 1). It earns back 4 for fibre and 2 for protein.
% of ingredients are manufactured
View Item
Subway 5 Bean Chilli Spud, jacket potato with butter, melted cheese and five bean chilli on white paper, nutrition and calories

Subway 5 Bean Chilli Spud

509
8
3
0
19
kcal
g of
g protein
Calories
(
(
0
manufactured)
2
Teaspoons)
0
(
3.7
g per 100 calories)
25
8
38
50
0
% of an adult's daily calories
Saturated fat and salt account for most of its 6 penalty points (2 and 2). It earns back 4 for fibre and 2 for protein.
% of ingredients are manufactured
View Item
Subway Spiced Plant Patty and Cheese Spud, jacket potato with butter, melted cheese and spiced plant patty on white paper, nutrition and calories

Subway Spiced Plant Patty and Cheese Spud

474
3.3
1.5
0
19
kcal
g of
g protein
Calories
(
(
0
manufactured)
0.8
Teaspoons)
-3
(
4
g per 100 calories)
24
3.3
38
25
0
% of an adult's daily calories
Energy and saturated fat account for most of its 3 penalty points (1 and 1). It earns back 4 for fibre and 2 for protein.
% of ingredients are manufactured
View Item
Subway Veggie Delite Spud, jacket potato with butter, melted cheese and salad vegetables on white paper, nutrition and calories

Subway Veggie Delite Spud

428
4
0.7
0
15
kcal
g of
g protein
Calories
(
(
0
manufactured)
1
Teaspoons)
-1
(
3.5
g per 100 calories)
21
4
30
12
0
% of an adult's daily calories
Saturated fat and energy account for most of its 4 penalty points (2 and 1). It earns back 3 for fibre and 2 for protein.
% of ingredients are manufactured
View Item
Subway Butter and Cheese Spud, jacket potato with butter and melted cheese on white paper, nutrition and calories

Subway Butter and Cheese Spud

413
2
0.7
0
14
kcal
g of
g protein
Calories
(
(
0
manufactured)
0.5
Teaspoons)
0
(
3.4
g per 100 calories)
21
2
28
12
0
% of an adult's daily calories
Saturated fat and energy account for most of its 5 penalty points (3 and 1). It earns back 3 for fibre and 2 for protein.
% of ingredients are manufactured
View Item
Subway Jacket Potato and Baked Beans, jacket potato with baked beans on white paper, nutrition and calories

Subway Jacket Potato and Baked Beans

341
8.2
0.8
0
13.9
kcal
g of
g protein
Calories
(
(
0
manufactured)
2
Teaspoons)
-1
(
4.1
g per 100 calories)
17
8.2
28
14
0
% of an adult's daily calories
Free sugars and energy account for most of its 4 penalty points (2 and 1). It earns back 4 for fibre and 1 for protein.
% of ingredients are manufactured
View Item

Sides, protein pots, cookies and dunk pots ranked by protein

All 43 Subway UK items in this section, ranked by protein from highest to lowest. The Mozzarella and Cheddar Bites 12 Pieces is highest at 26g and the Garlic and Herb Dunk Pot is lowest at 0.3g.

Subway Mozzarella and Cheddar Bites 12 Pieces, twelve breaded mozzarella and cheddar bites on white paper, nutrition and calories

Subway Mozzarella and Cheddar Bites 12 Pieces

612
3
3.1
0
26
kcal
g of
g protein
Calories
(
(
0
manufactured)
0.8
Teaspoons)
17
(
4.2
g per 100 calories)
31
3
52
52
0
% of an adult's daily calories
Saturated fat and salt account for most of its 20 penalty points (8 and 7). It earns back 3 for fibre. Its protein would earn 5 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway Chilli Beef Brisket Loaded Nachos, tortilla chips with chilli beef brisket and melted cheese on white paper, nutrition and calories

Subway Chilli Beef Brisket Loaded Nachos

584
4
2.8
0
24
kcal
g of
g protein
Calories
(
(
0
manufactured)
1
Teaspoons)
6
(
4.1
g per 100 calories)
29
4
48
47
0
% of an adult's daily calories
Salt and energy account for most of its 11 penalty points (5 and 3). It earns back 5 for fibre. Its protein would earn 5 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway Nacho Chicken Bites 9 Pieces, nine breaded nacho chicken bites on white paper, nutrition and calories

Subway Nacho Chicken Bites 9 Pieces

405
1.4
2.2
0
24
kcal
g of
g protein
Calories
(
(
0
manufactured)
0.3
Teaspoons)
2
(
5.9
g per 100 calories)
20
1.4
48
37
0
% of an adult's daily calories
Salt and energy account for most of its 9 penalty points (5 and 3). It earns back 2 for fibre and 5 for protein.
% of ingredients are manufactured
View Item
Subway Chilli Beef Brisket Loaded Waffle Fries, waffle fries with chilli beef brisket and melted cheese on white paper, nutrition and calories

Subway Chilli Beef Brisket Loaded Waffle Fries

390
4
3.2
0
21
kcal
g of
g protein
Calories
(
(
0
manufactured)
1
Teaspoons)
1
(
5.4
g per 100 calories)
20
4
42
53
0
% of an adult's daily calories
Salt and saturated fat account for most of its 9 penalty points (5 and 2). It earns back 4 for fibre and 4 for protein.
% of ingredients are manufactured
View Item
Subway Doritos Tangy Cheese Nachos, cheese-dusted tortilla chips with melted cheese sauce on white paper, nutrition and calories

Subway Doritos Tangy Cheese Nachos

615
6.4
2.1
0
19
kcal
g of
g protein
Calories
(
(
0
manufactured)
1.6
Teaspoons)
11
(
3.1
g per 100 calories)
31
6.4
38
35
0
% of an adult's daily calories
Saturated fat and salt account for most of its 15 penalty points (5 and 4). It earns back 4 for fibre. Its protein would earn 5 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway Doritos Chilli Heatwave Nachos, chilli-dusted tortilla chips with tomato salsa and jalapeños on white paper, nutrition and calories

Subway Doritos Chilli Heatwave Nachos

611
8.8
2.2
0
19
kcal
g of
g protein
Calories
(
(
0
manufactured)
2.2
Teaspoons)
12
(
3.1
g per 100 calories)
31
8.8
38
37
0
% of an adult's daily calories
Saturated fat and free sugars account for most of its 16 penalty points (5 and 4). It earns back 4 for fibre. Its protein would earn 5 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway Doritos Lightly Salted Nachos, tortilla chips with melted cheese sauce on white paper, nutrition and calories

Subway Doritos Lightly Salted Nachos

590
5.1
1.7
0
19
kcal
g of
g protein
Calories
(
(
0
manufactured)
1.3
Teaspoons)
8
(
3.2
g per 100 calories)
30
5.1
38
28
0
% of an adult's daily calories
Saturated fat and energy account for most of its 13 penalty points (5 and 3). It earns back 5 for fibre. Its protein would earn 5 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway Chicken Tikka Protein Pot, spiced chicken tikka pieces in a small clear pot on white paper, nutrition and calories

Subway Chicken Tikka Protein Pot

89
0.9
0.6
0
18
kcal
g of
g protein
Calories
(
(
0
manufactured)
0.2
Teaspoons)
-1
(
20.2
g per 100 calories)
4
0.9
36
11
0
% of an adult's daily calories
Salt and energy account for most of its 6 penalty points (4 and 1). It earns back 2 for fibre and 5 for protein.
% of ingredients are manufactured
View Item
Subway 5 Bean Chilli Loaded Nachos, tortilla chips with five bean chilli and melted cheese on white paper, nutrition and calories

Subway 5 Bean Chilli Loaded Nachos

558
6
2.8
0
16
kcal
g of
g protein
Calories
(
(
0
manufactured)
1.5
Teaspoons)
6
(
2.9
g per 100 calories)
28
6
32
47
0
% of an adult's daily calories
Salt and energy account for most of its 12 penalty points (5 and 3). It earns back 6 for fibre. Its protein would earn 3 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway Footlong Cheesy Garlic Slice, long flatbread with melted cheese and garlic butter on white paper, nutrition and calories

Subway Footlong Cheesy Garlic Slice

308
2.5
1.1
0
16
kcal
g of
g protein
Calories
(
(
0
manufactured)
0.6
Teaspoons)
20
(
5.2
g per 100 calories)
15
2.5
32
18
0
% of an adult's daily calories
Saturated fat and salt account for most of its 21 penalty points (10 and 5). It earns back 1 for fibre. Its protein would earn 5 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway Nacho Chicken Bites 6 Pieces, six breaded nacho chicken bites on white paper, nutrition and calories

Subway Nacho Chicken Bites 6 Pieces

270
1
1.5
0
16
kcal
g of
g protein
Calories
(
(
0
manufactured)
0.2
Teaspoons)
3
(
5.9
g per 100 calories)
14
1
32
25
0
% of an adult's daily calories
Salt and energy account for most of its 10 penalty points (5 and 3). It earns back 2 for fibre and 5 for protein.
% of ingredients are manufactured
View Item
Subway Chicken Breast Strips Protein Pot, sliced roast chicken breast strips in a small clear pot on white paper, nutrition and calories

Subway Chicken Breast Strips Protein Pot

85
1.4
0.8
0
16
kcal
g of
g protein
Calories
(
(
0
manufactured)
0.3
Teaspoons)
3
(
18.8
g per 100 calories)
4
1.4
32
14
0
% of an adult's daily calories
Salt and free sugars account for most of its 8 penalty points (5 and 2). It earns back 5 for protein.
% of ingredients are manufactured
View Item
Subway Meatballs Snack Bowl, meatballs in marinara sauce in a small clear pot on white paper, nutrition and calories

Subway Meatballs Snack Bowl

230
7.6
1.3
0
15
kcal
g of
g protein
Calories
(
(
0
manufactured)
1.9
Teaspoons)
10
(
6.5
g per 100 calories)
12
7.6
30
22
0
% of an adult's daily calories
Free sugars and saturated fat account for most of its 12 penalty points (5 and 3). It earns back 2 for fibre. Its protein would earn 5 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway Meatballs Protein Pot, meatballs in marinara sauce in a small clear pot on white paper, nutrition and calories

Subway Meatballs Protein Pot

230
7.6
1.3
0
15
kcal
g of
g protein
Calories
(
(
0
manufactured)
1.9
Teaspoons)
10
(
6.5
g per 100 calories)
12
7.6
30
22
0
% of an adult's daily calories
Free sugars and saturated fat account for most of its 12 penalty points (5 and 3). It earns back 2 for fibre. Its protein would earn 5 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway 5 Bean Chilli Loaded Waffle Fries, waffle fries with five bean chilli and melted cheese on white paper, nutrition and calories

Subway 5 Bean Chilli Loaded Waffle Fries

348
5
2.3
0
13
kcal
g of
g protein
Calories
(
(
0
manufactured)
1.2
Teaspoons)
2
(
3.7
g per 100 calories)
17
5
26
38
0
% of an adult's daily calories
Salt and energy account for most of its 10 penalty points (4 and 2). It earns back 5 for fibre and 3 for protein.
% of ingredients are manufactured
View Item
Subway Beef Chilli Protein Pot, beef chilli in a small clear pot on white paper, nutrition and calories

Subway Beef Chilli Protein Pot

115
3
1.3
0
12
kcal
g of
g protein
Calories
(
(
0
manufactured)
0.8
Teaspoons)
0
(
10.4
g per 100 calories)
6
3
24
22
0
% of an adult's daily calories
Salt and free sugars account for most of its 7 penalty points (4 and 2). It earns back 2 for fibre and 5 for protein.
% of ingredients are manufactured
View Item
Subway Rotisserie Style Chicken Protein Pot, pulled chicken in a small clear pot on white paper, nutrition and calories

Subway Rotisserie Style Chicken Protein Pot

71
0.1
0.5
0
12
kcal
g of
g protein
Calories
(
(
0
manufactured)
0
Teaspoons)
-1
(
16.9
g per 100 calories)
4
0.1
24
8
0
% of an adult's daily calories
Salt and energy account for most of its 4 penalty points (3 and 1). It earns back 5 for protein.
% of ingredients are manufactured
View Item
Subway Mozzarella and Cheddar Bites 5 Pieces, five breaded mozzarella and cheddar bites on white paper, nutrition and calories

Subway Mozzarella and Cheddar Bites 5 Pieces

255
1
1.3
0
11
kcal
g of
g protein
Calories
(
(
0
manufactured)
0.2
Teaspoons)
17
(
4.3
g per 100 calories)
13
1
22
22
0
% of an adult's daily calories
Saturated fat and salt account for most of its 20 penalty points (8 and 7). It earns back 3 for fibre. Its protein would earn 5 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway Philly Steak Protein Pot, sliced steak in a small clear pot on white paper, nutrition and calories

Subway Philly Steak Protein Pot

86
3.9
0.7
0
11
kcal
g of
g protein
Calories
(
(
0
manufactured)
1
Teaspoons)
4
(
12.8
g per 100 calories)
4
3.9
22
12
0
% of an adult's daily calories
Free sugars and salt account for most of its 10 penalty points (5 and 4). It earns back 1 for fibre and 5 for protein.
% of ingredients are manufactured
View Item
Subway Baked Beans Snack Pot, baked beans in tomato sauce in a small clear pot on white paper, nutrition and calories

Subway Baked Beans Snack Pot

109
6.6
0.8
0
6.6
kcal
g of
g protein
Calories
(
(
0
manufactured)
1.6
Teaspoons)
0
(
6.1
g per 100 calories)
5
6.6
13
14
0
% of an adult's daily calories
Free sugars and salt account for most of its 8 penalty points (5 and 2). It earns back 6 for fibre and 2 for protein.
% of ingredients are manufactured
View Item
Subway Mini Cookies and Caramel Dip, mini chocolate chip cookies with a pot of caramel dip on white paper, nutrition and calories

Subway Mini Cookies and Caramel Dip

532
48
1
0
5
kcal
g of
g protein
Calories
(
(
0
manufactured)
12
Teaspoons)
24
(
0.9
g per 100 calories)
27
48
10
17
0
% of an adult's daily calories
Free sugars and saturated fat account for most of its 27 penalty points (10 and 9). It earns back 3 for fibre. Its protein would earn 2 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway 5 Bean Chilli Protein Pot, five bean chilli in a small clear pot on white paper, nutrition and calories

Subway 5 Bean Chilli Protein Pot

89
5
1.3
0
5
kcal
g of
g protein
Calories
(
(
0
manufactured)
1.2
Teaspoons)
1
(
5.6
g per 100 calories)
4
5
10
22
0
% of an adult's daily calories
Free sugars and salt account for most of its 8 penalty points (4 and 4). It earns back 5 for fibre and 2 for protein.
% of ingredients are manufactured
View Item
Subway Waffle Fries Large, a portion of crisscross waffle fries on white paper, nutrition and calories

Subway Waffle Fries Large

276
0.5
1.3
0
4.2
kcal
g of
g protein
Calories
(
(
0
manufactured)
0.1
Teaspoons)
-1
(
1.5
g per 100 calories)
14
0.5
8
22
0
% of an adult's daily calories
Salt and energy account for most of its 6 penalty points (3 and 2). It earns back 6 for fibre and 1 for protein.
% of ingredients are manufactured
View Item
Subway Teriyaki Dunk Pot, glossy teriyaki sauce in a small clear pot on white paper, nutrition and calories

Subway Teriyaki Dunk Pot

258
44.2
5.5
0
4
kcal
g of
g protein
Calories
(
(
0
manufactured)
11.1
Teaspoons)
22
(
1.6
g per 100 calories)
13
44.2
8
92
0
% of an adult's daily calories
Free sugars and salt account for most of its 22 penalty points (10 and 10). It earns no credit back. Its protein would earn 1 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway Waffle Fries Regular, a portion of crisscross waffle fries on white paper, nutrition and calories

Subway Waffle Fries Regular

184
0.3
0.8
0
2.8
kcal
g of
g protein
Calories
(
(
0
manufactured)
0.1
Teaspoons)
-1
(
1.5
g per 100 calories)
9
0.3
6
14
0
% of an adult's daily calories
Salt and energy account for most of its 6 penalty points (3 and 2). It earns back 6 for fibre and 1 for protein.
% of ingredients are manufactured
View Item
Subway Honey Mustard Dunk Pot, honey mustard sauce in a small clear pot on white paper, nutrition and calories

Subway Honey Mustard Dunk Pot

312
24.7
2
0
2.7
kcal
g of
g protein
Calories
(
(
0
manufactured)
6.2
Teaspoons)
15
(
0.9
g per 100 calories)
16
24.7
5
33
0
% of an adult's daily calories
Free sugars and salt account for most of its 17 penalty points (10 and 5). It earns back 2 for fibre. Its protein would earn 1 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway Brownie Cookie Cup, chocolate cookie cup with a fudgy brownie centre on white paper, nutrition and calories

Subway Brownie Cookie Cup

266
20
0.4
0
2.7
kcal
g of
g protein
Calories
(
(
0
manufactured)
5
Teaspoons)
25
(
1
g per 100 calories)
13
20
5
7
0
% of an adult's daily calories
Saturated fat and free sugars account for most of its 29 penalty points (10 and 10). It earns back 4 for fibre. Its protein would earn 2 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway Oat and Raisin Cookie, golden oat cookie with raisins on white paper, nutrition and calories

Subway Oat and Raisin Cookie

140
14
0.1
0
2.6
kcal
g of
g protein
Calories
(
(
0
manufactured)
3.5
Teaspoons)
5
(
1.9
g per 100 calories)
7
14
5
3
0
% of an adult's daily calories
Free sugars and energy account for most of its 15 penalty points (10 and 4). It earns back 10 for fibre. Its protein would earn 3 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway Matcha and White Chip Cookie, green matcha cookie with white chocolate chips on white paper, nutrition and calories

Subway Matcha and White Chip Cookie

193
16
0.3
0
2.4
kcal
g of
g protein
Calories
(
(
0
manufactured)
4
Teaspoons)
23
(
1.2
g per 100 calories)
10
16
5
5
0
% of an adult's daily calories
Free sugars and saturated fat account for most of its 26 penalty points (10 and 9). It earns back 3 for fibre. Its protein would earn 3 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway Hash Browns 6 Pieces, six crispy golden hash brown pieces on white paper, nutrition and calories

Subway Hash Browns 6 Pieces

184
1.1
0.8
0
2.4
kcal
g of
g protein
Calories
(
(
0
manufactured)
0.3
Teaspoons)
2
(
1.3
g per 100 calories)
9
1.1
5
13
0
% of an adult's daily calories
Salt and energy account for most of its 6 penalty points (3 and 2). It earns back 3 for fibre and 1 for protein.
% of ingredients are manufactured
View Item
Subway White Macadamia Nut Cookie, golden cookie with white chocolate chunks and macadamia nuts on white paper, nutrition and calories

Subway White Macadamia Nut Cookie

215
16
0.4
0
2.3
kcal
g of
g protein
Calories
(
(
0
manufactured)
4
Teaspoons)
26
(
1.1
g per 100 calories)
11
16
5
7
0
% of an adult's daily calories
Saturated fat and free sugars account for most of its 29 penalty points (10 and 10). It earns back 3 for fibre. Its protein would earn 3 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway Chocolate Chunk Cookie, one round soft-baked cookie with milk chocolate chunks on white paper, nutrition and calories

Subway Chocolate Chunk Cookie

214
16
0.3
0
2.3
kcal
g of
g protein
Calories
(
(
0
manufactured)
4
Teaspoons)
24
(
1.1
g per 100 calories)
11
16
5
5
0
% of an adult's daily calories
Saturated fat and free sugars account for most of its 28 penalty points (10 and 10). It earns back 4 for fibre. Its protein would earn 3 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway Pumpkin Spiced Cookie, pumpkin spiced cookie dusted with cinnamon on white paper, nutrition and calories

Subway Pumpkin Spiced Cookie

194
17
0.2
0
2.3
kcal
g of
g protein
Calories
(
(
0
manufactured)
4.2
Teaspoons)
21
(
1.2
g per 100 calories)
10
17
5
3
0
% of an adult's daily calories
Free sugars and saturated fat account for most of its 25 penalty points (10 and 9). It earns back 4 for fibre. Its protein would earn 3 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway Vegan Double Chocolate Cookie, rich double chocolate cookie, nutrition and calories

Subway Vegan Double Chocolate Cookie

220
17
0.3
0
2
kcal
g of
g protein
Calories
(
(
0
manufactured)
4.2
Teaspoons)
21
(
0.9
g per 100 calories)
11
17
4
5
0
% of an adult's daily calories
Saturated fat and free sugars account for most of its 28 penalty points (10 and 10). It earns back 7 for fibre. Its protein would earn 2 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway Rainbow Cookie, golden cookie with colourful chocolate beans on white paper, nutrition and calories

Subway Rainbow Cookie

214
18
0.1
0
2
kcal
g of
g protein
Calories
(
(
0
manufactured)
4.5
Teaspoons)
20
(
0.9
g per 100 calories)
11
18
4
2
0
% of an adult's daily calories
Saturated fat and free sugars account for most of its 27 penalty points (10 and 10). It earns back 7 for fibre. Its protein would earn 2 more, but the model withholds protein credit once an item reaches 11 penalty points.
% of ingredients are manufactured
View Item
Subway X-Spicy Chipotle Southwest Dunk Pot, extra spicy chipotle southwest sauce in a small clear pot on white paper, nutrition and calories

Subway X-Spicy Chipotle Southwest Dunk Pot

643
7.5
2.7
0
1.8
kcal
g of
g protein
Calories
(
(
0
manufactured)
1.9
Teaspoons)
20
(
0.3
g per 100 calories)
32
7.5
4
45
0
% of an adult's daily calories
Salt and energy account for most of its 21 penalty points (8 and 5). It earns back 1 for fibre.
% of ingredients are manufactured
View Item
Subway Ketchup Dunk Pot, tomato ketchup in a small clear pot on white paper, nutrition and calories

Subway Ketchup Dunk Pot

153
34.2
2.7
0
1.8
kcal
g of
g protein
Calories
(
(
0
manufactured)
8.6
Teaspoons)
19
(
1.2
g per 100 calories)
8
34.2
4
45
0
% of an adult's daily calories
Free sugars and salt account for most of its 19 penalty points (10 and 8). It earns no credit back.
% of ingredients are manufactured
View Item
Subway BBQ Dunk Pot, smoky BBQ sauce in a small clear pot on white paper, nutrition and calories

Subway BBQ Dunk Pot

231
45
4
0
1.4
kcal
g of
g protein
Calories
(
(
0
manufactured)
11.2
Teaspoons)
19
(
0.6
g per 100 calories)
12
45
3
67
0
% of an adult's daily calories
Free sugars and salt account for most of its 22 penalty points (10 and 10). It earns back 3 for fibre.
% of ingredients are manufactured
View Item
Subway Chipotle Southwest Dunk Pot, creamy chipotle southwest sauce in a small clear pot on white paper, nutrition and calories

Subway Chipotle Southwest Dunk Pot

585
8.1
2.6
0
0.9
kcal
g of
g protein
Calories
(
(
0
manufactured)
2
Teaspoons)
19
(
0.2
g per 100 calories)
29
8.1
2
43
0
% of an adult's daily calories
Salt and energy account for most of its 20 penalty points (7 and 5). It earns back 1 for fibre.
% of ingredients are manufactured
View Item
Subway Sweet Onion Dunk Pot, sweet onion sauce in a small clear pot on white paper, nutrition and calories

Subway Sweet Onion Dunk Pot

248
51
1
0
0.9
kcal
g of
g protein
Calories
(
(
0
manufactured)
12.8
Teaspoons)
14
(
0.4
g per 100 calories)
12
51
2
17
0
% of an adult's daily calories
Free sugars and energy account for most of its 14 penalty points (10 and 2). It earns no credit back.
% of ingredients are manufactured
View Item
Subway Lite Mayo Dunk Pot, light mayonnaise in a small clear pot on white paper, nutrition and calories

Subway Lite Mayo Dunk Pot

510
5.4
2.8
0
0.6
kcal
g of
g protein
Calories
(
(
0
manufactured)
1.4
Teaspoons)
17
(
0.1
g per 100 calories)
26
5.4
1
47
0
% of an adult's daily calories
Salt and energy account for most of its 17 penalty points (8 and 4). It earns no credit back.
% of ingredients are manufactured
View Item
Subway Sweet Chilli Dunk Pot, sweet chilli sauce with chilli flakes in a small clear pot on white paper, nutrition and calories

Subway Sweet Chilli Dunk Pot

326
69.9
2.6
0
0.6
kcal
g of
g protein
Calories
(
(
0
manufactured)
17.5
Teaspoons)
19
(
0.2
g per 100 calories)
16
69.9
1
43
0
% of an adult's daily calories
Free sugars and salt account for most of its 19 penalty points (10 and 7). It earns no credit back.
% of ingredients are manufactured
View Item
Subway Garlic and Herb Dunk Pot, creamy garlic and herb sauce in a small clear pot on white paper, nutrition and calories

Subway Garlic and Herb Dunk Pot

855
4.5
1.3
0
0.3
kcal
g of
g protein
Calories
(
(
0
manufactured)
1.1
Teaspoons)
17
(
0
g per 100 calories)
43
4.5
1
22
0
% of an adult's daily calories
Energy and saturated fat account for most of its 17 penalty points (7 and 4). It earns no credit back.
% of ingredients are manufactured
View Item

Protein is per portion as served, from Subway UK and ROI published nutrition information, September 2026. Subs and wraps are Subway's figures for the bread, filling, onion, cucumber and lettuce, before cheese and sauce. Footlong figures are Subway's 6 inch figures doubled. The adult reference intake is 50g a day. Protein is a target to reach rather than a limit to stay under.

Frequently asked questions

Which Subway item has the most protein?+

The Subway Tex Mexan Footlong Sub at 62g. For protein per calorie, the Chicken Tikka Protein Pot gives 18g for 89 kcal.

How many Subway items does this rank?+

153 items from the Subway UK menu.

Where does this data come from?+

Subway UK and ROI's own published nutrition guide, dated September 2026, checked for internal consistency before use. Subway does not publish ingredient lists for food made to order, so no ingredient or processing ranking is possible for this menu.