Subway ranked by protein u2014 grams per sub, protein per calorie, what double meat really adds, and five orders that clear 40g of protein without wrecking your dayu2019s numbers.
What actually counts as a healthy Subway order in 2026 u2014 the lowest-calorie subs, sodium traps, the bread and sauce swaps that matter and five orders under 500 calories.
Calorie, protein and sodium reality checks for the most-ordered items, the four choices that swing your sub by 500+ calories, and sample builds under 400, 500 and 700 calories.