Footlong Grilled Chicken & Fresh Avocado
Two six-inch servings of the Fresh Fit recipe. Subway instructs doubling its six-inch values for a footlong.
900 calories70 g protein
12 g fiber1,600 mg sodium
Healthy Subway meals
At Subway, size and customization matter as much as the sandwich name. Bread length, extra protein, cheese and sauce can turn one menu item into very different meals.
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Most protein
Ranked by published protein, with the rest of the meal still visible.
Footlong Grilled Chicken
Two six-inch servings of the standard Grilled Chicken recipe, including its cheese and sauce.
1,020 calories62 g protein
6 g fiber1,660 mg sodium
Footlong Meatball Marinara
Two six-inch servings of the standard meatball recipe. A large meal with 2,740 mg sodium.
1,140 calories54 g protein
8 g fiber2,740 mg sodium
Lower-calorie meals here
Tiny sides are excluded so these still function as an entrée or meal.
6-inch Veggie Delite
The standard six-inch recipe in Subway’s U.S. nutrition table, including cheese. Custom bread and sauces change the total.
320 calories17 g protein
4 g fiber600 mg sodium
Grilled Chicken Salad
Standard salad with vegetables, chicken and cheese. Dressing is not included in Subway’s listed salad values.
440 calories26 g protein
4 g fiber590 mg sodium
6-inch Grilled Chicken & Fresh Avocado
The Fresh Fit recipe with multigrain bread, deluxe chicken portion, fresh avocado and vegetables.
450 calories35 g protein
6 g fiber800 mg sodium
Higher-calorie meals
The highest-calorie meals listed in this guide.
Footlong Meatball Marinara
Two six-inch servings of the standard meatball recipe. A large meal with 2,740 mg sodium.
1,140 calories54 g protein
8 g fiber2,740 mg sodium
Footlong Grilled Chicken
Two six-inch servings of the standard Grilled Chicken recipe, including its cheese and sauce.
1,020 calories62 g protein
6 g fiber1,660 mg sodium
Footlong Grilled Chicken & Fresh Avocado
Two six-inch servings of the Fresh Fit recipe. Subway instructs doubling its six-inch values for a footlong.
900 calories70 g protein
12 g fiber1,600 mg sodium
Vegetarian meals
Confirm ingredients and cross-contact with the restaurant.
6-inch Veggie Delite
The standard six-inch recipe in Subway’s U.S. nutrition table, including cheese. Custom bread and sauces change the total.
320 calories17 g protein
4 g fiber600 mg sodium
How to order at Subway
- Compare six-inch and footlong portions directly; a footlong is not just a label change—it is roughly twice the food.
- Extra vegetables add volume, while cheese and sauces change energy and sodium more substantially.
- A salad can be protein-forward when it includes a real protein portion; dressing remains part of the meal.
Menu sources
Figures checked against the linked official sources on September 9, 2026. Recipes, portions and local availability can change.
View official sources
GetMacros is independent of Subway.
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