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Subway vs Jersey Mike's Subs: which is better for your macros?
The top protein play at Subway is the Footlong The Beast (80g protein, 1460 cal); Jersey Mike's Subs answers with the #9 Club Supreme Sub (56g, 930 cal). Below, all 37 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
Subway vs Jersey Mike's Subs, by the numbers
| Head-to-head | Subway | Jersey Mike's Subs |
|---|---|---|
| Highest-protein meal | 80g Footlong The Beast | 56g #9 Club Supreme Sub |
| Leanest meal | 200 cal Grilled Chicken No Bready Bowl & Diet Coke | 340 cal Mini #7 Turkey & Provolone Wheat Sub (no oil) & Diet Pepsi |
| Avg protein per meal | 35g | 38g |
| Avg calories per meal | 504 cal | 608 cal |
| Meals at 425 cal or less | 11 | 3 |
| Low-carb / keto meals | 7 | 6 |
| Vegetarian meals | 3 | 1 |
| Meals tracked | 19 | 18 |
✓ marks the stronger number for that row (more protein, fewer calories, or more options). Computed from the 37 meals we track — not the chains' full menus.
Top 5, ranked by protein
The highest-protein meals, side by side
🥪 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 |
🥖 Jersey Mike's Subs
| # | Meal | Protein | Calories |
|---|---|---|---|
| 1 | #9 Club Supreme Sub Regular white sub, turkey, ham, bacon, provolone, Mike's Way (lettuce, tomato, onion, oil, vinegar) | 56g | 930 |
| 2 | #55 Big Kahuna Chicken Cheese Steak Regular white sub, grilled chicken, mushrooms, onions, peppers, white American cheese, Mike's Way | 50g | 710 |
| 3 | #44 Buffalo Chicken Cheesesteak Regular white sub, grilled chicken, buffalo sauce, blue cheese dressing, white American cheese, Mike's Way | 48g | 930 |
| 4 | #9 Club Supreme Sub in a Tub No bread, turkey, ham, bacon, provolone with lettuce, tomato, onion, oil, vinegar | 47g | 650 |
| 5 | #16 Chicken Philly Regular white sub, grilled chicken, onions, peppers, white American cheese, Mike's Way | 44g | 730 |
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 Jersey Mike's Subs' best (#16 Chicken Philly in a Tub & Diet Coke, 37g for 400 cal, 9.3g per 100 cal). Subway lists 11 meals at 425 calories or less; Jersey Mike's Subs has 3.
Bulking
Subway wins on raw protein. The Footlong The Beast tops out at 80g (1460 cal), beating Jersey Mike's Subs' biggest hitter, the #9 Club Supreme Sub, at 56g. For repeat trips, Subway has 12 meals with 30g+ protein vs 15 at Jersey Mike's Subs.
Keto
Subway is the keto-friendlier menu with 7 low-carb meals vs 6 at Jersey Mike's Subs. Best keto pick: the Chicken & Bacon Ranch No Bready Bowl — 52g protein, 12g carbs, 600 calories. At Jersey Mike's Subs, the #9 Club Supreme Sub in a Tub (47g protein, 10g 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 Subway menu → · full Jersey Mike's Subs menu → · all chains ranked →
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