Calorie chart · August 2026 sheet

Subway India Calories and Protein

126 items from Subway's own nutrition sheet, with the best orders for protein, the veg picks and a salt check on every item.

Quick answer

At Subway, the most protein for the calories is in the Chicken Slice Salad (new range): 18 g of protein in 220 kcal. For vegetarians it is the Paneer Tikka Cheese Pull Sub, with 23 g in 547 kcal.

The heaviest sub, wrap or bowl is the Chilli Bean Patty Wrap at 750 kcal. A cookie adds 204 kcal to any order.

A paneer tikka sub cut in half on a cream plate, with a steel tumbler of water — A 6-inch Paneer Tikka Sub is 529 kcal with 20 g of protein and 79% of a day's salt.

Best Orders at Subway for Protein

Meals of up to 650 kcal, most protein per calorie first, each at its smallest size. Non-veg picks have at least 15 g of protein; veg picks at least 8 g.

Chicken Slice Salad (new range)
Salad, new range
Calories
220
Protein
18 g
Per 100 kcal
8.2 g
Sodium 1,613 mg, 81% of a day, which is a lot for one item.
Chicken N' Cheese, 4-inch
Breakfast sub
Calories
224
Protein
17 g
Per 100 kcal
7.6 g
Sodium 819 mg, 41% of a day.
Chicken Teriyaki Salad (new range)
Salad, new range
Calories
240
Protein
18 g
Per 100 kcal
7.5 g
Sodium 1,969 mg, 98% of a day, which is a lot for one item.
Italian BMT (Chicken) Wrap
Wrap
Calories
604
Protein
41 g
Per 100 kcal
6.8 g
Sodium 2,356 mg, 118% of a day, which is a lot for one item.

Best veg orders

Paneer Tikka Cheese Pull Sub
Cheese Pull sub, 6-inch
Calories
547
Protein
23 g
Per 100 kcal
4.2 g
Sodium 1,626 mg, 81% of a day, which is a lot for one item.
Veg Shammi Cheese Pull Sub
Cheese Pull sub, 6-inch
Calories
483
Protein
20 g
Per 100 kcal
4.1 g
Sodium 1,729 mg, 86% of a day, which is a lot for one item.

Sort the Whole Subway Menu

Choose veg, egg or non-veg, set a calorie limit and sort by what matters to you.

Diet

Sort by

Calories

Meals only (hide sides, desserts and drinks)

A member's lunch means 23 g of protein in 467 kcal or less, the median lunch in our members' food logs.

113 items match

Chicken Slice Salad (new range)
Salad, new range · 384 g
220 kcal
18 g protein
8.2 g per 100 kcal
81% of a day's salt
Chicken N' Cheese, 4-inch
Breakfast sub · 111 g
224 kcal
17 g protein
7.6 g per 100 kcal
Chicken Teriyaki Salad (new range)
Salad, new range · 409 g
240 kcal
18 g protein
7.5 g per 100 kcal
98% of a day's salt
Italian BMT (Chicken) Salad (new range)
Salad, new range · 434 g
372 kcal
27 g protein
7.3 g per 100 kcal
Beats a member's lunch99% of a day's salt
Italian BMT (Lamb) Salad (new range)
Salad, new range · 439 g
367 kcal
25 g protein
6.8 g per 100 kcal
Beats a member's lunch100% of a day's salt
Italian BMT (Chicken) Wrap
Wrap · 391 g
604 kcal
41 g protein
6.8 g per 100 kcal
118% of a day's salt
Chicken Slice Salad
Salad · 396 g
194 kcal
13 g protein
6.7 g per 100 kcal
70% of a day's salt
Cheesy American BBQ
Hot & Cheesy, 6-inch · 230 g
457 kcal
30 g protein
6.6 g per 100 kcal
Beats a member's lunch75% of a day's salt
Roast Chicken Salad (new range)
Salad, new range · 409 g
337 kcal
22 g protein
6.5 g per 100 kcal
92% of a day's salt
Italian BMT (Lamb) Wrap
Wrap · 397 g
599 kcal
39 g protein
6.5 g per 100 kcal
120% of a day's salt
Egg'n Chicken Melt
Hot & Cheesy, 6-inch · 292 g
525 kcal
34 g protein
6.5 g per 100 kcal
65% of a day's salt
Cheesy Chicken Tikka
Hot & Cheesy, 6-inch · 299 g
654 kcal
40 g protein
6.1 g per 100 kcal
79% of a day's salt

Easy Swaps at Subway

The same kind of order for fewer calories. Each swap shows what happens to the protein.

Chicken Meatball Wrap swap for Chicken Slice Wrap
Saves 229 kcal. Protein goes up by 1 g (26 g to 27 g).
Chicken Meatball Sub swap for Roast Chicken Sub
Saves 82 kcal. Protein goes up by 3 g (19 g to 22 g).
Chilli Bean Patty Wrap swap for Veg Shammi Wrap
Saves 145 kcal. Protein goes up by 3 g (20 g to 23 g).
Classic Cold Coffee swap for Cappuccino
Saves 146 kcal. Protein drops by 2 g (7 g to 5 g).

Build a Lighter Subway Order

Every order is a bread, a filling, cheese and sauce, so you can build your own. Here is what each choice costs per 6-inch serve, from the same chart. Chicken Slice and Roasted Chicken Strips give the most protein for the calories. Swapping Chilli or Piri Piri Mayonnaise for Barbeque Sauce saves 55 kcal, more than leaving out the cheese slice (38 kcal).

Filling

Most protein per calorie first.

Chicken Slice45 g48 kcal9 g protein
Roasted Chicken Strips60 g61 kcal11 g protein
Chicken Teriyaki60 g67 kcal9 g protein
Pepper Chicken60 g112 kcal11 g protein
Chicken 6560 g115 kcal11 g protein
Chicken Tikka60 g138 kcal13 g protein
Egg60 g89 kcal7 g protein
Lamb Pepperoni48 g80 kcal6 g protein
Tuna55 g117 kcal8 g protein
Veg Shammi60 g109 kcal7 g protein
Paneer Tikka60 g157 kcal10 g protein
Spicy Chicken Keema60 g143 kcal9 g protein
Chicken Meatball60 g139 kcal8 g protein
Mixed Beans88 g114 kcal6 g protein
Chilli Bean Patty60 g172 kcal5 g protein
Corn & Peas55 g90 kcal1 g protein
Aloo Patty55 g94 kcal1 g protein

Sauce

Lightest first.

Barbeque Sauce21 g22 kcal0 g protein
Garlic Mayonnaise10 g30 kcal0 g protein
Sweet Onion Sauce21 g34 kcal0 g protein
Biryani Sauce21 g36 kcal1 g protein
Red Chilli Sauce21 g39 kcal1 g protein
Super Delight Sauce21 g42 kcal1 g protein
Honey Mustard Sauce21 g43 kcal1 g protein
Mint Mayonnaise21 g54 kcal0 g protein
Southwest Chipotle Mayonnaise21 g67 kcal0 g protein
Tandoori Mayonnaise21 g70 kcal0 g protein
Veg Mayonnaise Regular21 g76 kcal0 g protein
Chilli or Piri Piri Mayonnaise21 g77 kcal0 g protein

Bread, wrap or rice

Lightest first.

Mexican Rice150 g195 kcal4 g protein
White Italian Bread70 g202 kcal7 g protein
Multigrain Bread75 g213 kcal8 g protein
Roasted Garlic Bread84 g242 kcal8 g protein
Multigrain Wrap90 g252 kcal7 g protein
Parmesan Oregano Bread84 g261 kcal10 g protein
7 Grain Multigrain Bread85 g264 kcal10 g protein
Multigrain Honey Oats Bread89 g267 kcal9 g protein
Spinach Wrap90 g289 kcal7 g protein

Cheese

Per slice or serve.

Processed Cheese Slice11 g38 kcal2 g protein
Mozzarella Cheese30 g85 kcal8 g protein

Subway India Calories Chart

Every item we kept from the August 2026 sheet, per item as served. On a phone you see calories and protein; on a wider screen, carbs, fat and sodium too. Sodium in red is half a day's limit or more.

Subway subs: calories and protein

Item	Calories	Protein	Carbs	Fat	Sodium
Potato Chilli CheeseHot & Cheesy, 6-inch · 238 g	518	17 g	62 g	22 g	1,207 mg
Cheesy Paneer MeltHot & Cheesy, 6-inch · 299 g	678	33 g	55 g	37 g	1,502 mg
Cheesy MexicanHot & Cheesy, 6-inch · 281 g	597	19 g	70 g	27 g	1,486 mg
Cheesy Chicken TikkaHot & Cheesy, 6-inch · 299 g	654	40 g	70 g	22 g	1,572 mg
Cheesy American BBQHot & Cheesy, 6-inch · 230 g	457	30 g	47 g	16 g	1,507 mg
Chicken Keema MeltHot & Cheesy, 6-inch · 233 g	569	28 g	53 g	26 g	1,353 mg
Egg'n Chicken MeltHot & Cheesy, 6-inch · 292 g	525	34 g	46 g	23 g	1,295 mg
Cheesy Lamb PepperoniHot & Cheesy, 6-inch · 227 g	503	24 g	50 g	23 g	1,552 mg
Classic Veggie Sub CraverSub Craver, 4-inch · 167 g	346	10 g	42 g	12 g	594 mg
Tandoori Paneer Sub CraverSub Craver, 4-inch · 150 g	340	12 g	29 g	17 g	457 mg
Classic Chicken Sub CraverSub Craver, 4-inch · 127 g	251	14 g	23 g	10 g	700 mg
Chicken Seekh Sub CraverSub Craver, 4-inch · 111 g	241	12 g	23 g	9 g	663 mg
Spicy Chicken Sub CraverSub Craver, 4-inch · 125 g	265	14 g	23 g	11 g	630 mg
Aloo Patty SubSub, 6-inch · 269 g	451	12 g	58 g	16 g	1,410 mg
Chilli Bean Patty SubSub, 6-inch · 274 g	541	16 g	63 g	20 g	1,571 mg
Corn & Peas SubSub, 6-inch · 248 g	392	12 g	52 g	13 g	1,183 mg
Paneer Tikka SubSub, 6-inch · 274 g	529	20 g	57 g	20 g	1,581 mg
Veg Shammi SubSub, 6-inch · 274 g	465	17 g	61 g	14 g	1,683 mg
Veggie Delight SubSub, 6-inch · 214 g	378	11 g	47 g	14 g	1,190 mg
Italian BMT (Chicken) SubSub, 6-inch · 295 g	485	26 g	56 g	17 g	1,760 mg
Chicken Meatball SubSub, 6-inch · 274 g	512	19 g	55 g	21 g	1,603 mg
Chicken Slice SubSub, 6-inch · 259 g	394	20 g	50 g	10 g	1,501 mg
Chicken Teriyaki SubSub, 6-inch · 274 g	407	20 g	59 g	7 g	1,710 mg
Double Egg n' Cheese Omelette SubSub, 6-inch · 234 g	525	26 g	45 g	27 g	1,247 mg
Roast Chicken SubSub, 6-inch · 274 g	430	22 g	48 g	13 g	1,651 mg
Spicy Chicken Keema SubSub, 6-inch · 274 g	494	20 g	54 g	22 g	1,719 mg
Tandoori Chicken SubSub, 6-inch · 274 g	511	23 g	59 g	16 g	1,603 mg
Tuna SubSub, 6-inch · 269 g	496	19 g	49 g	22 g	1,389 mg
Italian BMT (Lamb) SubSub, 6-inch · 298 g	482	25 g	49 g	17 g	1,779 mg
Lamb Pepperoni SubSub, 6-inch · 264 g	460	19 g	49 g	17 g	1,493 mg
Aloo Patty Cheese Pull SubCheese Pull sub, 6-inch · 285 g	469	15 g	59 g	20 g	1,456 mg
Chilli Bean Patty Cheese Pull SubCheese Pull sub, 6-inch · 290 g	559	19 g	64 g	24 g	1,617 mg
Corn & Peas Cheese Pull SubCheese Pull sub, 6-inch · 264 g	410	15 g	52 g	16 g	1,228 mg
Paneer Tikka Cheese Pull SubCheese Pull sub, 6-inch · 290 g	547	23 g	58 g	24 g	1,626 mg
Veg Shammi Cheese Pull SubCheese Pull sub, 6-inch · 290 g	483	20 g	62 g	18 g	1,729 mg
Veggie Delight Cheese Pull SubCheese Pull sub, 6-inch · 230 g	396	14 g	47 g	17 g	1,236 mg
Italian BMT (Chicken) Cheese Pull SubCheese Pull sub, 6-inch · 311 g	503	29 g	57 g	21 g	1,806 mg
Chicken Meatball Cheese Pull SubCheese Pull sub, 6-inch · 290 g	530	22 g	56 g	24 g	1,649 mg
Chicken Slice Cheese Pull SubCheese Pull sub, 6-inch · 275 g	412	23 g	51 g	13 g	1,547 mg
Chicken Teriyaki Cheese Pull SubCheese Pull sub, 6-inch · 290 g	425	23 g	60 g	10 g	1,756 mg
Roast Chicken Cheese Pull SubCheese Pull sub, 6-inch · 290 g	448	25 g	49 g	17 g	1,696 mg
Spicy Chicken Keema Cheese Pull SubCheese Pull sub, 6-inch · 290 g	538	23 g	54 g	25 g	1,780 mg
Tandoori Chicken Cheese Pull SubCheese Pull sub, 6-inch · 290 g	529	26 g	60 g	20 g	1,648 mg
Tuna Cheese Pull SubCheese Pull sub, 6-inch · 285 g	513	22 g	50 g	26 g	1,435 mg
Italian BMT (Lamb) Cheese Pull SubCheese Pull sub, 6-inch · 328 g	568	33 g	49 g	23 g	1,971 mg
Lamb Pepperoni Cheese Pull SubCheese Pull sub, 6-inch · 294 g	546	27 g	50 g	23 g	1,685 mg

Subway wraps and rolls: calories and protein

Item	Calories	Protein	Carbs	Fat	Sodium
Aloo Patty WrapWrap · 339 g	577	12 g	80 g	24 g	1,716 mg
Chilli Bean Patty WrapWrap · 349 g	750	20 g	90 g	32 g	1,943 mg
Corn & Peas WrapWrap · 318 g	494	12 g	69 g	20 g	1,347 mg
Paneer Tikka WrapWrap · 349 g	719	29 g	77 g	31 g	1,958 mg
Veg Shammi WrapWrap · 349 g	605	23 g	86 g	19 g	2,261 mg
Veggie Delight WrapWrap · 333 g	413	10 g	61 g	15 g	1,451 mg
Italian BMT (Chicken) WrapWrap · 391 g	604	41 g	75 g	22 g	2,356 mg
Chicken Meatball WrapWrap · 349 g	684	26 g	72 g	32 g	2,003 mg
Chicken Slice WrapWrap · 319 g	455	27 g	61 g	12 g	1,845 mg
Chicken Teriyaki WrapWrap · 349 g	487	28 g	75 g	8 g	2,239 mg
Roast Chicken Strips WrapWrap · 349 g	528	32 g	60 g	18 g	2,103 mg
Spicy Chicken Keema WrapWrap · 349 g	675	28 g	69 g	31 g	2,212 mg
Tandoori Chicken WrapWrap · 349 g	682	35 g	80 g	23 g	2,002 mg
Tuna WrapWrap · 340 g	635	27 g	61 g	32 g	1,693 mg
Italian BMT (Lamb) WrapWrap · 397 g	599	39 g	61 g	22 g	2,393 mg
Lamb Pepperoni WrapWrap · 325 g	510	26 g	59 g	19 g	1,888 mg

Subway salads: calories and protein

Item	Calories	Protein	Carbs	Fat	Sodium
Aloo Patty SaladSalad · 406 g	299	5 g	28 g	20 g	1,384 mg
Chilli Bean Patty SaladSalad · 411 g	413	8 g	33 g	27 g	1,467 mg
Corn & Peas SaladSalad · 364 g	149	4 g	19 g	7 g	948 mg
Paneer Tikka SaladSalad · 411 g	397	13 g	28 g	25 g	1,504 mg
Veg Shammi SaladSalad · 411 g	313	10 g	31 g	17 g	1,657 mg
Veggie Delight SaladSalad · 351 g	210	3 g	17 g	15 g	1,102 mg
Italian BMT (Chicken) SaladSalad · 432 g	317	19 g	26 g	19 g	1,672 mg
Chicken Meatball SaladSalad · 411 g	380	12 g	26 g	26 g	1,526 mg
Chicken Slice SaladSalad · 396 g	194	13 g	23 g	6 g	1,404 mg
Chicken Teriyaki SaladSalad · 411 g	201	12 g	36 g	1 g	1,638 mg
Roast Chicken SaladSalad · 411 g	302	15 g	18 g	20 g	1,547 mg
Spicy Chicken Keema SaladSalad · 411 g	351	13 g	23 g	23 g	1,738 mg
Tandoori Chicken SaladSalad · 411 g	379	16 g	30 g	21 g	1,526 mg
Tuna SaladSalad · 406 g	328	12 g	19 g	24 g	1,301 mg
Italian BMT (Lamb) SaladSalad · 435 g	314	18 g	19 g	19 g	1,691 mg
Lamb Pepperoni SaladSalad · 399 g	290	10 g	20 g	20 g	1,428 mg
Aloo Patty Salad (new range)Salad, new range · 392 g	340	5 g	32 g	22 g	1,500 mg
Chilli Bean Patty Salad (new range)Salad, new range · 399 g	469	7 g	43 g	30 g	1,459 mg
Corn & Peas Salad (new range)Salad, new range · 350 g	188	4 g	22 g	10 g	1,013 mg
Paneer Tikka Salad (new range)Salad, new range · 399 g	470	18 g	32 g	29 g	1,680 mg
Veg Shammi Salad (new range)Salad, new range · 399 g	361	13 g	37 g	19 g	1,909 mg
Veggie Delight Salad (new range)Salad, new range · 351 g	210	3 g	17 g	15 g	1,102 mg
Italian BMT (Chicken) Salad (new range)Salad, new range · 434 g	372	27 g	30 g	21 g	1,977 mg
Chicken Meatball Salad (new range)Salad, new range · 409 g	467	17 g	29 g	32 g	1,778 mg
Chicken Slice Salad (new range)Salad, new range · 384 g	220	18 g	23 g	7 g	1,613 mg
Chicken Teriyaki Salad (new range)Salad, new range · 409 g	240	18 g	38 g	2 g	1,969 mg
Roast Chicken Salad (new range)Salad, new range · 409 g	337	22 g	18 g	20 g	1,838 mg
Spicy Chicken Keema Salad (new range)Salad, new range · 399 g	421	17 g	24 g	28 g	1,620 mg
Tandoori Chicken Salad (new range)Salad, new range · 399 g	442	22 g	34 g	23 g	1,713 mg
Tuna Salad (new range)Salad, new range · 392 g	380	16 g	19 g	28 g	1,396 mg
Italian BMT (Lamb) Salad (new range)Salad, new range · 439 g	367	25 g	19 g	21 g	2,008 mg
Lamb Pepperoni Salad (new range)Salad, new range · 381 g	324	12 g	20 g	22 g	1,587 mg

Subway rice bowls: calories and protein

Item	Calories	Protein	Carbs	Fat	Sodium
Aloo Patty Rice BowlRice bowl · 399 g	558	13 g	69 g	28 g	2,015 mg
Chilli Bean Patty Rice BowlRice bowl · 404 g	636	16 g	74 g	31 g	2,139 mg
Corn & Peas Rice BowlRice bowl · 399 g	554	13 g	65 g	30 g	1,914 mg
Paneer Tikka Rice BowlRice bowl · 404 g	621	21 g	67 g	31 g	2,137 mg
Veg Shammi Rice BowlRice bowl · 404 g	573	18 g	72 g	26 g	2,288 mg
Veggie Delight Rice BowlRice bowl · 344 g	464	11 g	57 g	24 g	1,775 mg
Chicken 65 Rice BowlRice bowl · 404 g	579	22 g	60 g	31 g	2,237 mg
Chicken Meatball Rice BowlRice bowl · 400 g	649	28 g	67 g	32 g	2,199 mg
Chicken Teriyaki Rice BowlRice bowl · 404 g	531	21 g	63 g	24 g	2,279 mg
Pepper Chicken Rice BowlRice bowl · 404 g	576	22 g	60 g	30 g	2,231 mg
Roast Chicken Rice BowlRice bowl · 404 g	522	22 g	59 g	24 g	2,219 mg
Spicy Chicken Keema Rice BowlRice bowl · 404 g	607	21 g	63 g	32 g	2,228 mg
Tandoori Chicken Rice BowlRice bowl · 404 g	602	24 g	69 g	27 g	2,159 mg

Subway breakfast: calories and protein

Item	Calories	Protein	Carbs	Fat	Sodium
Chicken N' Cheese, 6-inchBreakfast sub · 173 g	410	23 g	44 g	16 g	1,196 mg
Chicken N' Cheese, 4-inchBreakfast sub · 111 g	224	17 g	19 g	9 g	819 mg
Cheesy Omelette, 6-inchBreakfast sub · 233 g	526	27 g	44 g	28 g	843 mg
Cheesy Omelette, 4-inchBreakfast sub · 125 g	254	13 g	19 g	14 g	432 mg
Cheesy Potato Delight, 6-inchBreakfast sub · 195 g	466	13 g	60 g	19 g	1,110 mg
Cheesy Potato Delight, 4-inchBreakfast sub · 144 g	253	7 g	31 g	11 g	625 mg

Subway sides: calories and protein

Item	Calories	Protein	Carbs	Fat	Sodium
Veggie Toastie with Dip162 g	314	12 g	42 g	11 g	829 mg
Veg Kebab with Dip121 g	254	11 g	27 g	11 g	1,022 mg
Chicken Meatball with Dip121 g	305	14 g	15 g	21 g	808 mg
Crispers93 g	127	3 g	22 g	3 g	1,138 mg
Classic Aloo Tikki Hashbrown55 g	94	1 g	12 g	5 g	240 mg
Chicken Chunks150 g	210	14 g	23 g	7 g	882 mg

Subway desserts: calories and protein

Item	Calories	Protein	Carbs	Fat	Sodium
Dark Chunk Cookie (eggless)45 g	204	2 g	29 g	9 g	116 mg
Double Dark Chunk Cookie (eggless)45 g	204	3 g	27 g	9 g	136 mg
Oatmeal & Raisins Cookie (eggless)45 g	195	3 g	31 g	7 g	119 mg

Subway drinks: calories and protein

Item	Calories	Protein	Carbs	Fat	Sodium
Americano200 ml	0	0 g	0 g	0 g	0 mg
Cappuccino230 ml	84	5 g	7 g	4 g	0 mg
Classic Cold Coffee230 ml	230	7 g	34 g	8 g	100 mg
Mango Smoothie200 ml	174	3 g	34 g	3 g	138 mg

The Heaviest Subs, Wraps and Bowls

The five with the most calories. Each is more than our members' median lunch of 467 kcal before a side or a drink.

Chilli Bean Patty Wrap750 kcal97% of a day's salt
Paneer Tikka Wrap719 kcal98% of a day's salt
Chicken Meatball Wrap684 kcal100% of a day's salt
Tandoori Chicken Wrap682 kcal100% of a day's salt
Cheesy Paneer Melt678 kcal75% of a day's salt

Does It Beat a Member's Lunch?

8 Subway orders give at least 23 g of protein for 467 kcal or less, which matches or beats our members' median lunch.

From our members' food logs

Median protein and calories per meal

Breakfast24.6 g protein · 375 kcal
Lunch23 g protein · 467 kcal
Dinner29 g protein · 463 kcal
Snack13 g protein · 234 kcal

We measure every order against the median lunch: 23 g of protein in 467 kcal. An order that gives at least that much protein for no more calories “beats a member's lunch”. Read the food-log study.

Source: A sample of member food logs from the YourTrainer app, 19 April to 17 September 2026. Members only, aggregated, each food logged by at least three members in the sample, using the app's food-database values for the portion logged.

Cheesy American BBQ
Hot & Cheesy, 6-inch
Calories
457
Protein
30 g
Per 100 kcal
6.6 g
More protein than a member's median lunch, for fewer calories. Sodium 1,507 mg, 75% of a day, which is a lot for one item.
Chicken N' Cheese, 6-inch
Breakfast sub
Calories
410
Protein
23 g
Per 100 kcal
5.6 g
More protein than a member's median lunch, for fewer calories. Sodium 1,196 mg, 60% of a day, which is a lot for one item.
Chicken Slice Cheese Pull Sub
Cheese Pull sub, 6-inch
Calories
412
Protein
23 g
Per 100 kcal
5.6 g
More protein than a member's median lunch, for fewer calories. Sodium 1,547 mg, 77% of a day, which is a lot for one item.
Chicken Teriyaki Cheese Pull Sub
Cheese Pull sub, 6-inch
Calories
425
Protein
23 g
Per 100 kcal
5.4 g
More protein than a member's median lunch, for fewer calories. Sodium 1,756 mg, 88% of a day, which is a lot for one item.
Roast Chicken Cheese Pull Sub
Cheese Pull sub, 6-inch
Calories
448
Protein
25 g
Per 100 kcal
5.6 g
More protein than a member's median lunch, for fewer calories. Sodium 1,696 mg, 85% of a day, which is a lot for one item.
Chicken Slice Wrap
Wrap
Calories
455
Protein
27 g
Per 100 kcal
5.9 g
More protein than a member's median lunch, for fewer calories. Sodium 1,845 mg, 92% of a day, which is a lot for one item.
Italian BMT (Chicken) Salad (new range)
Salad, new range
Calories
372
Protein
27 g
Per 100 kcal
7.3 g
More protein than a member's median lunch, for fewer calories. Sodium 1,977 mg, 99% of a day, which is a lot for one item.
Italian BMT (Lamb) Salad (new range)
Salad, new range
Calories
367
Protein
25 g
Per 100 kcal
6.8 g
More protein than a member's median lunch, for fewer calories. Sodium 2,008 mg, 100% of a day, which is a lot for one item.

Where These Numbers Come From

Source: Subway Product Nutritional & Allergen Information, August 2026, linked from subway.in and covering India. We read every row on 3 Oct 2026.

Subway works out each sub on 6-inch multigrain bread with the standard vegetables and the recommended sauce, so another bread or sauce changes the numbers. A Footlong is double a 6-inch. The breakfast subs are also listed on 7 Grain Multigrain bread, which adds 15 to 41 kcal; we show the standard bread. Subway lists two salad ranges, and the new one has more protein in most fillings. The new salads, breakfast subs, Sub Cravers and rice bowls are not sold in every store.

Our check: an item's published calories should match its protein, carbs and fat (4, 4 and 9 kcal per gram) within 15%, or within 10 kcal for an item under 50 kcal, where rounding matters most. We left out rows that miss, because one of their numbers must be wrong:

Peri Peri Chicken, in all six builds. Subway lists the 60 g peri peri chicken filling at 121 kcal, but its 12 g of protein, 23 g of carbs and 6 g of fat add up to about 194 kcal. Every peri peri sub, wrap, salad and bowl uses that filling, and the wrap and both salads miss our calorie check.

We are not connected to Subway and earn nothing from these pages. Recipes change, so check the chain's own sheet if a number matters to you.

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FAQ

Frequently asked questions

What is the healthiest thing to order at Subway India?

For protein per calorie, the Chicken Slice Salad (new range): 18 g of protein in 220 kcal. The best sub is the Cheesy American BBQ (a Hot & Cheesy sub), with 30 g in 457 kcal. For vegetarians, the Paneer Tikka Cheese Pull Sub gives 23 g in 547 kcal.

Which Subway sub has the most protein?

The Cheesy Chicken Tikka (a Hot & Cheesy sub) has the most, 40 g in 654 kcal. Under 500 kcal, the Cheesy American BBQ (a Hot & Cheesy sub) leads with 30 g in 457 kcal.

How many calories are in a Subway 6-inch sub in India?

On multigrain bread with the standard vegetables and sauce, the 6-inch subs run from 378 kcal for the Veggie Delight Sub to 541 kcal for the Chilli Bean Patty Sub. A Footlong is double, so 756 kcal to 1,082 kcal. The bread alone is 213 kcal of each 6-inch.

How many calories are in a Subway salad?

From 149 kcal to 470 kcal, so lighter than most subs, but often low in protein: the Veggie Delight Salad has 3 g. The Chicken Slice Salad (new range) gives the most protein per calorie, 18 g in 220 kcal. The sauce matters too: Barbeque Sauce is 22 kcal a serve and Chilli or Piri Piri Mayonnaise is 77 kcal.

Is a Subway wrap healthier than a sub?

A wrap is made with the 12-inch portion of filling, so it has more protein and more calories than a 6-inch sub. The Tandoori Chicken Wrap is 682 kcal with 35 g of protein, and the 6-inch Tandoori Chicken Sub is 511 kcal with 23 g. Per 100 kcal that is 5.1 g of protein for the wrap and 4.5 g for the sub, so choose by how big a meal you need.

What is the best veg order at Subway India?

For protein per calorie, the Paneer Tikka Cheese Pull Sub: 23 g in 547 kcal. The Veg Shammi Cheese Pull Sub is the only veg item at the four chains we checked with 20 g of protein under 500 kcal, at 483 kcal. The lightest veg 6-inch is the Veggie Delight Sub at 378 kcal, but it has only 11 g of protein.

Which Subway sauce has the fewest calories?

Per 21 g serve, Barbeque Sauce (22 kcal), Sweet Onion Sauce (34 kcal) and Biryani Sauce (36 kcal) are the lightest. The heaviest are Chilli or Piri Piri Mayonnaise (77 kcal) and Veg Mayonnaise Regular (76 kcal). Garlic Mayonnaise is listed at 30 kcal for a smaller 10 g serve.

Where do these Subway numbers come from?

From Subway India's own nutritional and allergen chart (August 2026), linked from subway.in. Each sub is worked out on 6-inch multigrain bread with the standard vegetables and sauce. We read every row on 3 Oct 2026 and left out the Peri Peri Chicken builds, because their calories don't match their own protein, carbs and fat. We are not connected to Subway.

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