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Jimmy John's vs Subway: which is better for your macros?
The top protein play at Jimmy John's is The J.J. Gargantuan (78g protein, 1080 cal); Subway answers with the Footlong The Beast (80g, 1460 cal). Below, all 39 meals we track at both chains go head-to-head on protein, calories, low-carb and vegetarian options — from each brand's official nutrition data, not AI guesses — with a verdict for cutting, bulking and keto.
The tale of the tape
Jimmy John's vs Subway, by the numbers
| Head-to-head | Jimmy John's | Subway |
|---|---|---|
| Highest-protein meal | 78g The J.J. Gargantuan | 80g Footlong The Beast |
| Leanest meal | 250 cal Turkey Tom Unwich & Diet Coke | 200 cal Grilled Chicken No Bready Bowl & Diet Coke |
| Avg protein per meal | 36g | 35g |
| Avg calories per meal | 558 cal | 504 cal |
| Meals at 425 cal or less | 4 | 11 |
| Low-carb / keto meals | 9 | 7 |
| Vegetarian meals | 3 | 3 |
| Meals tracked | 20 | 19 |
✓ marks the stronger number for that row (more protein, fewer calories, or more options). Computed from the 39 meals we track — not the chains' full menus.
Top 5, ranked by protein
The highest-protein meals, side by side
🥪 Jimmy John's
| # | Meal | Protein | Calories |
|---|---|---|---|
| 1 | The J.J. Gargantuan Salami, capicola, smoked ham, roast beef, turkey, provolone, lettuce, tomato, onion, mayo on 8-inch French bread | 78g | 1080 |
| 2 | The J.J. Gargantuan Unwich Salami, capicola, smoked ham, roast beef, turkey, provolone, lettuce, tomato, onion, mayo in lettuce wrap (no bread) | 65g | 730 |
| 3 | Hunter's Club Double roast beef, turkey breast, provolone, lettuce, tomato, mayo on 8-inch French bread | 55g | 830 |
| 4 | Beach Club Turkey breast, provolone, avocado spread, cucumber, lettuce, tomato, mayo on 8-inch French bread | 45g | 850 |
| 5 | Bootlegger Club Roast beef, turkey breast, lettuce, tomato, mayo on 8-inch French bread | 44g | 680 |
🥪 Subway
| # | Meal | Protein | Calories |
|---|---|---|---|
| 1 | Footlong The Beast Footlong Deli Hero with pepperoni, Genoa salami, Black Forest ham, roast beef, oven-roasted turkey, double provolone on Italian bread with lettuce, tomatoes, red onions, mayo, MVP Parmesan vinaigrette — standard build | 80g | 1460 |
| 2 | Chicken & Bacon Ranch No Bready Bowl Rotisserie-style chicken, applewood-smoked bacon, and ranch over lettuce, spinach, tomatoes, cucumbers, onions, green peppers — no bread | 52g | 600 |
| 3 | Footlong Rotisserie-Style Chicken Footlong rotisserie-style chicken on 9-grain wheat with lettuce, spinach, tomatoes, cucumbers, onions, green peppers — no cheese, no sauce | 46g | 600 |
| 4 | Subway Club No Bready Bowl Turkey, ham, and roast beef over lettuce, spinach, tomatoes, onions, green peppers, cucumbers, olives — no bread | 44g | 410 |
| 5 | Steak No Bready Bowl Steak and American cheese over lettuce, spinach, tomatoes, cucumbers, onions, green peppers — no bread, no sauce | 42g | 380 |
MacroBite scores these against your daily protein & calorie targets and logs them in one tap. Get the app →
The verdict
Which is better for your goal?
Cutting
Subway takes it. Its leanest high-protein pick, the Grilled Chicken No Bready Bowl & Diet Coke, packs 35g of protein into 200 calories — 17.5g per 100 cal, ahead of Jimmy John's best (Bootlegger Club Unwich & Diet Coke, 31g for 330 cal, 9.4g per 100 cal). Subway lists 11 meals at 425 calories or less; Jimmy John's has 4.
Bulking
Subway wins on raw protein. The Footlong The Beast tops out at 80g (1460 cal), beating Jimmy John's biggest hitter, The J.J. Gargantuan, at 78g. For repeat trips, Subway has 12 meals with 30g+ protein vs 14 at Jimmy John's.
Keto
Jimmy John's is the keto-friendlier menu with 9 low-carb meals vs 7 at Subway. Best keto pick: The J.J. Gargantuan Unwich — 65g protein, 12g carbs, 730 calories. At Subway, the Chicken & Bacon Ranch No Bready Bowl (52g protein, 12g carbs) is the standout.
How we score it: cutting = most protein per calorie (25g protein floor) · bulking = highest absolute protein · keto = low-carb meals (20g carbs or less, or flagged low-carb in the official data). General nutrition info, not medical advice.
Dig deeper: full Jimmy John's menu → · full Subway menu → · all chains ranked →
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Settle Jimmy John's vs Subway with your own macros.
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