Subway Salads & Bowls Menu Prices, Calories, Protein & Best Choices

What Is on the Subway Salads & Bowls Menu?

The Subway salads & bowls menu allows customers to enjoy many familiar Subway sandwich recipes without ordering traditional bread. A salad typically combines the selected protein, vegetables, cheese and sauce over a base of lettuce and spinach, while a protein bowl provides a larger protein portion with vegetables and toppings in a bowl.

Current Subway restaurant menus organize salads and protein bowls into categories such as steak, chicken, Italian meats, deli classics, clubs and local favorites. The exact lineup depends on the selected restaurant because individual locations may not carry every recipe.

Subway salads and bowls are also highly customizable. Customers can adjust the protein, cheese, vegetables, sauces, seasonings and add-ons through the restaurant or online customizer. These changes can significantly affect the final calories, protein, sodium and price.

Complete Subway Salad and Protein Bowl Options

Many Subway recipes can be ordered in both salad and protein-bowl form. The following options appear across current official U.S. restaurant menus.

Steak Salads and Bowls

• Steak Philly Salad
• Steak Philly Protein Bowl
• Chipotle Philly Salad
• Chipotle Philly Protein Bowl

The Steak Philly is commonly available and combines steak with cheese, vegetables and sauce. The Chipotle Philly adds a smokier and more strongly seasoned flavor profile.

Chicken Salads and Bowls

• Chicken & Bacon Ranch Salad
• Chicken & Bacon Ranch Protein Bowl
• Honey Mustard Salad
• Honey Mustard Protein Bowl
• Sweet Onion Chicken Teriyaki® Salad
• Sweet Onion Chicken Teriyaki® Protein Bowl
• Grilled Chicken Salad
• Grilled Chicken Protein Bowl

Chicken & Bacon Ranch is one of the richer choices because it commonly includes chicken, bacon, Monterey cheddar and Peppercorn Ranch. Sweet Onion Chicken Teriyaki offers a sweeter flavor, while Grilled Chicken provides a simpler base for custom vegetables and sauces.

Italian Salads and Bowls

• B.M.T.® Salad
• B.M.T.® Protein Bowl
• Spicy Italian Salad
• Spicy Italian Protein Bowl
• 5 Meat Italian Salad
• 5 Meat Italian Protein Bowl
• Meatball Salad
• Meatball Protein Bowl
• Meatball Pepperoni Salad
• Meatball Pepperoni Protein Bowl

Italian recipes are generally among the more calorie-dense choices because they may contain combinations of pepperoni, salami, ham, meatballs, cheese and creamy sauces. Current official menus show B.M.T.®, Spicy Italian, 5 Meat Italian and Meatball choices at participating locations.

Deli Classic Salads and Bowls

• Cold Cut Combo® Salad
• Cold Cut Combo® Protein Bowl
• Ham & Salami Salad
• Ham & Salami Protein Bowl
• B.L.T. Salad
• B.L.T. Protein Bowl
• Spicy Pepperoni Salad
• Spicy Pepperoni Protein Bowl
• Oven-Roasted Turkey Salad
• Oven-Roasted Turkey Protein Bowl
• Black Forest Ham Salad
• Black Forest Ham Protein Bowl
• Roast Beef Salad
• Roast Beef Protein Bowl
• Tuna Salad
• Tuna Protein Bowl
• Veggie Delite® Salad
• Veggie Delite® Protein Bowl

Newer deli recipes include Ham & Salami and Spicy Pepperoni. A current Ham & Salami protein bowl contains ham, salami, provolone, lettuce, tomatoes, red onions and mayonnaise over lettuce and spinach. Spicy Pepperoni combines pepperoni, Pepper Jack cheese, vegetables, jalapeños and Creamy Sriracha.

Club Salads and Bowls

• All American Club® Salad
• All American Club® Protein Bowl
• Subway Club® Salad
• Subway Club® Protein Bowl

The Subway Club® combines multiple deli proteins, while the All American Club® is a richer club-style recipe. Both salad and protein-bowl versions appear at participating restaurants.

Local and Participating-Location Options

Some restaurants may also offer:

• Buffalo Chicken Salad and Protein Bowl
• Turkey & Ham Salad and Protein Bowl
• Pizza Sub Salad and Protein Bowl
• Veggie Patty Salad and Protein Bowl
• Big Hot Pastrami Salad and Protein Bowl

These recipes are not nationally consistent. Official restaurant menus show that local favorites can differ significantly between locations.

Subway Salad vs Protein Bowl

A Subway salad generally uses a standard protein portion and serves it with lettuce, spinach, vegetables, cheese and dressing. It is often the better choice for customers who want more vegetables and a lighter overall meal.

A protein bowl uses the same general recipe but is designed around a larger portion of meat or another protein. Subway’s customizer may also allow customers to increase the protein portion further for an additional charge.

Because protein bowls include more meat, they generally cost more than salads and may contain more calories, protein, fat and sodium. For example, official store menus show Steak Philly protein bowls at approximately 630 calories, while a Steak Philly salad is listed at approximately 450 calories at sampled locations.

Subway Salads & Bowls Prices

Subway does not use one fixed nationwide price. Restaurant ownership, local costs, taxes and delivery fees can all affect the final amount.

Based on current official store menus, salads frequently fall within an approximate range of $4.69 to more than $10, depending on the recipe and restaurant. Protein bowls generally cost more, with sample prices ranging from approximately $8.99 to almost $15 for larger premium recipes.

Sample protein-bowl prices at selected locations include:

These are comparison figures only. Customers should select their preferred restaurant on Subway’s website or app to see the current local price.

Subway Salads & Bowls Calories and Nutrition

Calories vary widely because each recipe uses different proteins, cheeses, sauces and toppings.

Current official Subway listings show examples such as:

The Veggie Delite® Salad is among the lowest-calorie choices, while meat-heavy Italian bowls can exceed 900 calories before further customization.

Calories can increase quickly when customers add bacon, avocado, extra cheese, double protein or creamy sauces. Removing or reducing cheese and dressing can lower the total, but it may also change the intended recipe.

Best Subway Salads and Bowls

Best Lower-Calorie Choice

The Veggie Delite® Salad is one of the lightest options. A current official customizer lists it at approximately 140 calories for the configured recipe.

Best Balanced Chicken Choice

The Sweet Onion Chicken Teriyaki® Protein Bowl offers chicken with a sweet sauce and vegetables. Current sample menus list it at approximately 480 calories, making it lighter than Chicken & Bacon Ranch and several Italian bowls.

Best High-Protein Deli Choice

The Ham & Salami Protein Bowl provides approximately 31 grams of protein in a sampled official configuration. Its mayonnaise, cheese and processed meats also make it important to consider calories and sodium.

Best Spicy Choice

The Spicy Pepperoni Salad combines pepperoni, Pepper Jack, jalapeños and Creamy Sriracha. A current official listing shows approximately 390 calories and 15 grams of protein.

Best Classic Club Choice

The Subway Club® Protein Bowl is suitable for customers who want several deli meats with vegetables but no bread. Selected official restaurant listings show it at approximately 410 calories.

Subway Salad and Bowl Customization Options

Subway customers can typically customize the following components:

• Protein type and quantity
• Bacon or avocado
• Cheese
• Lettuce and spinach
• Tomatoes, cucumbers and peppers
• Red onions, olives, pickles and jalapeños
• Dressings and sauces
• Salt, pepper and other seasonings

A simple grilled-chicken or turkey salad can become much heavier after adding cheese, bacon and creamy dressing. Conversely, an Italian or club recipe can be made lighter by reducing cheese and selecting a lower-calorie sauce.

Allergens and Dietary Considerations

Allergens depend on the selected protein, cheese, sauce and add-ons. Common allergens across Subway salad and bowl recipes can include milk, egg, soy and processed-meat ingredients such as nitrites or nitrates.

For example, an official Ham & Salami bowl listing identifies egg and milk-related allergens, while Spicy Pepperoni includes milk, soy, sulfites and cured-meat ingredients. Shared preparation equipment also means cross-contact may occur.

Customers with severe allergies should review the current official allergen information and speak directly with restaurant staff before ordering.

Availability and Ordering

Subway salads and bowls can generally be ordered in-store, through the Subway app or from participating delivery services. However, menu selection, prices and ingredients depend on the selected restaurant.

Some locations carry a broad lineup that includes premium chicken, Italian, deli and club recipes, while others offer a smaller group of basic choices. Local items such as Buffalo Chicken, Veggie Patty and Pizza Sub may appear only in certain markets.

Frequently Asked Questions

What is the difference between a Subway salad and a protein bowl?

A salad usually includes a standard protein portion with vegetables, while a protein bowl generally contains a larger protein serving and costs more.

Can every Subway sandwich be made into a salad?

Many Subway sandwich recipes can be ordered as salads, but the available choices depend on the selected restaurant.

Which Subway salad has the fewest calories?

The Veggie Delite® Salad is one of the lowest-calorie options and is listed at approximately 140 calories in current official configurations.

Which Subway protein bowl has the most calories?

Among commonly listed choices, the 5 Meat Italian Protein Bowl can reach approximately 940 calories, while the Spicy Italian Protein Bowl may contain approximately 920 calories.

Are Subway protein bowls low-carb?

Protein bowls remove the bread, but the final carbohydrate total still depends on sauces, vegetables and other toppings.

Does Subway have vegetarian salads and bowls?

Yes. Veggie Delite® is widely available, while Veggie Patty may be offered at participating locations.

Can I add double protein to a Subway bowl?

Many restaurants allow customers to select additional protein for an extra charge through the online customizer.

Are Subway salads healthy?

A Subway salad can be relatively light or very calorie-dense depending on the protein, cheese, dressing and add-ons. Reviewing the complete customized nutrition is more useful than judging the salad by its name alone.

Final Verdict

The Subway salads & bowls menu offers a broad range of steak, chicken, Italian, deli, club and vegetarian recipes. Salads generally emphasize vegetables and a standard protein portion, while protein bowls provide a larger serving of meat without traditional sandwich bread.

Lighter choices include the Veggie Delite® Salad and several grilled-chicken combinations. Richer choices include Chicken & Bacon Ranch, Spicy Italian and 5 Meat Italian protein bowls.

Because prices, recipes and availability vary between Subway restaurants, customers should check the menu for their selected location before ordering. Customizing the protein, cheese, vegetables and dressing makes it possible to create anything from a lighter salad to a substantial high-protein meal.