Highest-Protein Meals at Subway: Full Ranking (2026)

The highest-protein item at Subway is Corned Beef Reuben, 6 in, with 39 g of protein and 490 calories. The table below ranks the 30 highest-protein items on the US menu, with calories and protein per 100 calories so you can spot the most protein-efficient choices.

Highest-protein items at Subway (US menu)

Ranked by grams of protein per item. The last column shows protein per 100 calories, a quick measure of protein efficiency:

#	Item	Protein (g)	Calories	Carbs (g)	Fat (g)	Protein per 100 cal
1	Corned Beef Reuben, 6 in	39	490	52	15	8.0
2	Big Philly Cheesesteak, 6 in	38	500	51	17	7.6
3	Chicken & Bacon Ranch Melt, 6 in	38	610	47	30	6.2
4	Bacon Pizza, 8 in	37	840	98	31	4.4
5	Meatball Pizza, 8 in	37	860	100	33	4.3
6	Mega Melt Flatbread w/ Egg White, 6 in	36	560	45	26	6.4
7	Sunrise Subway Melt w/ Egg White, 6 in	36	470	48	15	7.7
8	Mega Melt w/ Egg White, 6 in	36	550	46	24	6.5
9	Sunrise Subway Melt w/ Egg White on Flatbread, 6 in	35	490	47	17	7.1
10	Mega Melt w/ Regular Egg, 6 in	35	590	45	29	5.9
11	Pepperoni Pizza	35	840	97	33	4.2
12	Sausage Pizza	35	860	98	35	4.1
13	Mega Melt Flatbread w/ Regular Egg, 6 in	34	600	44	31	5.7
14	Sunrise Subway Melt w/ Regular Egg on Flatbread, 6 in	34	530	47	22	6.4
15	Sunrise Subway Melt, 6 in	34	510	48	20	6.7
16	Cubano, 6 in	32	460	48	14	7.0
17	Chicken Pizziola Melt, 6 in	32	460	50	15	7.0
18	Chicken & Bacon Ranch Melt Salad	32	540	15	40	5.9
19	Sausage, Egg White & Cheese Flatbread, 6 in	30	480	44	21	6.3
20	Breakfast BMT w/ Egg White on Flatbread, 6 in	30	480	46	20	6.3
21	Breakfast BMT w/ Egg White, 6 in	30	470	47	17	6.4
22	Mediterranean Chicken, 6 in	30	490	46	20	6.1
23	Sausage, Egg White & Cheese, 6 in	30	470	45	18	6.4
24	Steak, Egg White & Cheese Flatbread, 6 in	29	410	45	12	7.1
25	Sausage, Egg & Cheese Flatbread, 6 in	29	520	44	26	5.6
26	Breakfast BMT, 6 in	29	500	47	23	5.8
27	Caesar Chicken Melt, 6 in	29	490	46	22	5.9
28	Mediterranean Steak, 6 in	29	520	49	22	5.6
29	Pastrami Melt, Big Hot, 6 in	29	580	47	28	5.0
30	Steak, Egg White & Cheese, 6 in	29	400	46	10	7.2

Track restaurant meals with Nutrola

Restaurant portions are easy to underestimate, and the calories add up fast. Nutrola is an AI calorie tracker built on a 1.8M+ RD-verified food and restaurant database, so you can check a menu item before you order. Log a meal by photo or by voice and you will see how it fits into your day.

Source and method

These figures come from Nutrola's 1.8M+ RD-verified food and restaurant database and reflect the US menu of Subway, so portion sizes and recipes can differ in other countries. Values are per item as served and are indicative, since menus and recipes change over time.

Frequently asked questions

What has the most protein at Subway?

Corned Beef Reuben, 6 in leads with 39 g of protein (490 calories) on the US menu.

What is the most protein-efficient item at Subway?

Corned Beef Reuben, 6 in gives about 8.0 g of protein per 100 calories, one of the best ratios on the menu.

How can I get more protein at Subway?

Choose grilled over fried, add a plain protein, and skip high-calorie sauces and sides. The ranking above shows the highest-protein items to build around.

Summary

For protein at Subway, Corned Beef Reuben, 6 in tops the list at 39 g. Log your meal in Nutrola to track protein and calories together.