Here's something most "healthy Subway" lists don't tell you: a single 6-inch sub, on its own, usually can't clear 30g of protein. Even the Italian B.M.T. and the Tuna fall short. Every combo on this list that actually hits the mark does it the way real customers with a protein goal order at Subway — by pairing a sub with a protein bowl (the no-bread version of the same fillings) instead of adding a bag of chips. All 10 combos below stay under 1,000 calories and clear at least 30g of protein.
Note: figures below are researched estimates pending verification against Subway's official nutrition data and the hungrX database.
Combo Series
How We Built These Combos
- Main protein — a 6-inch sub with your protein of choice. Rotisserie-style chicken is the strongest single option at 29g; most others sit in the high teens to low 20s.
- Second protein source — a protein bowl (the same fillings, no bread) is what actually gets these combos to 30g+. This is the single most useful move on this page — it's the difference between a combo that passes and one that doesn't.
- Side — apple slices or chips, kept light so the calorie budget goes to protein, not bread or extras.
- Drink — zero-calorie (diet soda, water). Subway doesn't have a milk option, so unlike McDonald's or Chick-fil-A the drink can't add protein here.
Subway's only real "sweet" is the cookie — it appears on the one combo where the calorie math supports it, and skips the others where a second protein source is the better trade.
Ranked by Protein
The 9 Combos, Ranked by Protein
1
The Double Chicken
555 kcal·58g protein
- Rotisserie-Style Chicken (6-inch)350 kcal·29g
- Rotisserie Chicken Protein Bowl170 kcal·29g
- Apple Slices35 kcal
- Diet Soda0 kcal
Chicken sub plus a chicken bowl on the side — the highest-protein Subway order on this list, with over 400 calories of headroom.
2
The Steak & Cheese Double
540 kcal·48g protein
- Steak & Cheese (6-inch)360 kcal·24g
- Steak Protein Bowl180 kcal·24g
- Diet Soda0 kcal
- Water0 kcal
Steak & cheese alone only carries 24g — this is the fix: a steak bowl on the side pushes it to 48g without adding bread.
3
The Steak Bowl & Turkey Sub
495 kcal·42g protein
- Steak Protein Bowl180 kcal·24g
- Oven Roasted Turkey (6-inch)280 kcal·18g
- Apple Slices35 kcal
- Diet Soda0 kcal
Two different proteins, one bowl and one sub — a genuinely different combo from stacking the same protein twice.
4
The Steak Bowl Duo (Leanest)
315 kcal·42g protein
- Steak Protein Bowl180 kcal·24g
- Turkey Protein Bowl100 kcal·18g
- Apple Slices35 kcal
- Water0 kcal
Two protein bowls, no bread at all — the lightest combo on this list, at under a third of the 1,000-calorie budget.
5
The Tuna & Turkey Bowl
580 kcal·38g protein
- Tuna (6-inch)480 kcal·20g
- Turkey Protein Bowl100 kcal·18g
- Diet Soda0 kcal
- Water0 kcal
Tuna alone falls short at 20g — the turkey bowl is what closes the gap. Proof the "add a bowl" trick works even on Subway's lower-protein subs.
6
The Ham & Turkey Combo
490 kcal·38g protein
- Black Forest Ham (6-inch)240 kcal·18g
- Turkey Protein Bowl100 kcal·18g
- Chips150 kcal·2g
- Water0 kcal
The only combo on this list with real chips instead of apple slices — still comfortably under 500 calories.
7
The Italian B.M.T. & Turkey Bowl
490 kcal·37g protein
- Italian B.M.T. (6-inch)390 kcal·19g
- Turkey Protein Bowl100 kcal·18g
- Diet Soda0 kcal
- Water0 kcal
The B.M.T. alone only carries 19g — the turkey bowl on the side is what gets it over the line.
8
The Turkey & Ham Sub Combo
520 kcal·36g protein
- Oven Roasted Turkey (6-inch)280 kcal·18g
- Black Forest Ham (6-inch)240 kcal·18g
- Water0 kcal
- Diet Soda0 kcal
Two full subs, no bowl needed — turkey and ham together clear 36g on their own.
9
The Chicken & Cookie
585 kcal·31g protein
- Rotisserie-Style Chicken (6-inch)350 kcal·29g
- Apple Slices35 kcal
- Diet Soda0 kcal
- Chocolate Chip Cookie200 kcal·2g
The one combo on this list that gets a real dessert — chicken alone is close enough to 30g that a cookie fits without falling short.
What Doesn't Work: Subs That Fall Short Alone
For transparency, here's what a single 6-inch sub gets you on its own, with a side, drink, and cookie — none of these clear 30g protein without adding a second protein source:
| Sub Alone | Calories | Protein | Verdict |
|---|---|---|---|
| Steak & Cheese + apple + soda + cookie | 595 | 26g | Short — needs a steak bowl |
| Tuna + apple + soda + cookie | 715 | 22g | Short — needs a protein bowl |
| Italian B.M.T. + chips + soda | 540 | 21g | Short — needs a protein bowl |
| Italian B.M.T. + apple + soda + cookie | 625 | 21g | Short — needs a protein bowl |
| Tuna + apple + soda | 515 | 20g | Short — needs a protein bowl |
This is the real, useful finding on this page: at Subway, hitting 30g of protein almost always means ordering a protein bowl alongside your sub, not just picking a "healthier" sandwich.
Quick Reference
Quick Comparison: All 9 Combos
| # | Combo | Calories | Protein |
|---|---|---|---|
| 1 | The Double Chicken | 555 | 58g |
| 2 | The Steak & Cheese Double | 540 | 48g |
| 3 | The Steak Bowl & Turkey Sub | 495 | 42g |
| 4 | The Steak Bowl Duo (Leanest) | 315 | 42g |
| 5 | The Tuna & Turkey Bowl | 580 | 38g |
| 6 | The Ham & Turkey Combo | 490 | 38g |
| 7 | The Italian B.M.T. & Turkey Bowl | 490 | 37g |
| 8 | The Turkey & Ham Sub Combo | 520 | 36g |
| 9 | The Chicken & Cookie | 585 | 31g |
FAQ
Frequently Asked Questions
What is the highest-protein Subway combo under 1,000 calories?
A Rotisserie-Style Chicken sub plus a Rotisserie Chicken protein bowl on the side, apple slices, and a diet soda — 555 calories with 58g of protein.
Can a single Subway sandwich alone hit 30g of protein?
Rarely. Most 6-inch subs land in the high teens to low 20s for protein — even the Italian B.M.T. and Tuna fall short. The reliable way to clear 30g at Subway is pairing a sub with a protein bowl (the same fillings without bread), not just picking a different sandwich.
What's a Subway protein bowl?
It's the same protein and toppings as a sandwich, served without bread — lower in calories, and a straightforward way to add a second protein source to an order without adding carbs.
What should I drink at Subway on a calorie budget?
Diet soda or water. Subway doesn't have a milk option like McDonald's or Chick-fil-A, so the drink slot can't contribute protein here.
What's the lowest-calorie way to hit 30g+ protein at Subway?
Two protein bowls — steak and turkey, no bread — at 315 calories with 42g of protein. It's not a traditional "sandwich order," but it's the leanest way to hit the number.
Nutrition values are researched estimates pending verification against Subway's official nutrition data and can vary by location and customization.
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