WRAPS & POCKETS Prices, Calories and Protein
The eight principal menu items are shown first with current planning ranges. Protein Pockets are promoted at $3.99 at participating restaurants, but current local pages can display higher prices. Breakfast availability and breakfast-wrap prices also vary by location.
Steak, Egg & Cheese Wrap
Black Forest Ham, Egg & Cheese Wrap
Egg & Cheese Wrap
Bacon, Egg & Cheese Wrap
Baja Chicken Protein Pocket
Peppercorn Ranch Chicken Pocket
Italian Trio Protein Pocket
Turkey & Ham Protein Pocket
Complete WRAPS & POCKETS Image Gallery
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WRAPS & POCKETS Quick Answer
Subway offers two tortilla-based formats: compact 9-inch Protein Pockets and larger breakfast wraps. The four core Protein Pockets provide 21–24 grams of protein and currently list at 320–490 calories. Breakfast wraps are substantially larger, listing at roughly 590–900 calories and up to 48 grams of protein.
What Are Subway WRAPS & POCKETS?
Subway WRAPS & POCKETS give customers two portable alternatives to traditional six-inch and footlong sandwiches. Protein Pockets use a compact 9-inch tortilla filled with protein, cheese, vegetables, and a recommended sauce. Breakfast wraps use a larger tortilla with egg, cheese, and a breakfast protein such as steak, Black Forest ham, or bacon.
The two formats serve different purposes. Protein Pockets are positioned as affordable snacks or light meals. Breakfast wraps are larger and substantially more calorie-dense, with current standard listings ranging from approximately 590 to 900 calories.
A Typical Order May Include
- A tortilla or 9-inch pocket wrap
- Chicken, turkey, ham, salami, steak, bacon, or egg
- Cheese
- Selected vegetables
- A recommended sauce
- Optional premium extras
- A side and drink when ordered as a combo
Key 2026 Differences
- Protein Pockets use a 9-inch, 150-calorie tortilla
- Breakfast wraps use a larger, 297-calorie tortilla
- Every core pocket provides more than 20 g protein
- Breakfast is available only at participating stores
- Pricing changes substantially by restaurant
Protein Pockets received a nationwide promotional launch, while breakfast wraps appear only at participating restaurants that serve breakfast. Availability, operating hours, customizations, and combo prices therefore need to be checked at the selected store.
Current Subway Protein Pocket Menu
The 2026 WRAPS & POCKETS lineup includes Baja Chicken, Peppercorn Ranch Chicken, Italian Trio, and Turkey & Ham. Subway introduced all four as protein-focused, grab-and-go options with more than 20 grams of protein.
Baja Chicken Protein Pocket
Baja Chicken combines grilled chicken, Monterey cheddar, lettuce, Roma tomatoes, jalapeños, and Baja Chipotle sauce in a 9-inch tortilla. Its standard build contains 330 calories, 24 grams of protein, and 2 grams of fiber. Current local price examples range from $3.99 to $7.99.
It is one of the strongest WRAPS & POCKETS choices for customers who want noticeable heat. Jalapeños and Baja Chipotle create a smoky, spicy profile, while the protein-to-calorie ratio remains strong.
Peppercorn Ranch Chicken Protein Pocket
Peppercorn Ranch Chicken includes grilled chicken, Monterey cheddar, lettuce, Roma tomatoes, pickles, and Peppercorn Ranch. It lists at 330 calories, 24 grams of protein, and 2 grams of fiber. Current store examples range from about $3.99 to $5.29 or more.
Its flavor is creamier and milder than Baja Chicken. Pickles add acidity and crunch, while ranch creates a richer finish without requiring a full sub.
Italian Trio Protein Pocket
Italian Trio contains Black Forest ham, pepperoni, Genoa salami, cheese, lettuce, Roma tomatoes, banana peppers, and roasted garlic aioli. Current official store pages list the standard build at 490 calories, 23 grams of protein, and 2 grams of fiber.
This is the richest core Protein Pocket. The cured meats, cheese, and aioli create a stronger, saltier profile. It should be chosen primarily for bold Italian flavor rather than minimum calories or sodium.
Turkey & Ham Protein Pocket
Turkey & Ham includes oven-roasted turkey, Black Forest ham, cheese, lettuce, Roma tomatoes, pickles, and Honey Mustard. The standard nutrition listing shows about 320 calories, 21 grams of protein, and 2 grams of fiber.
It is the mildest option on the WRAPS & POCKETS menu. Familiar deli meat and light sweetness make it an easy first choice for customers who do not want the heat of Baja Chicken or the richness of Italian Trio.
Subway Breakfast Wraps
Breakfast wraps form the larger, more filling side of WRAPS & POCKETS. They use a full tortilla with egg, cheese, and an optional breakfast protein. Current participating-store menus commonly show Steak, Egg & Cheese; Black Forest Ham, Egg & Cheese; Bacon, Egg & Cheese; and Egg & Cheese.
Steak, Egg & Cheese Wrap
This wrap contains steak, egg, and American cheese. Current official listings show 860 calories, 48 grams of protein, and 2 grams of fiber. Sample prices range from approximately $7.49 to $10.99.
It provides the most protein in this guide, but its calorie total means it functions as a substantial breakfast rather than a light snack.
Black Forest Ham, Egg & Cheese Wrap
Current official pages show two standard builds: approximately 590 calories with 26 grams of protein or 630 calories with 32 grams of protein. Current local price examples range from about $7.05 to $10.90.
This wrap offers familiar breakfast flavor and is lighter than the steak and bacon versions. It is a practical middle-ground breakfast choice.
Bacon, Egg & Cheese Wrap
Bacon, Egg & Cheese is listed at 900 calories, 42 grams of protein, and 2 grams of fiber. Current official local examples range from about $8.39 to $11.19 before combo upgrades or premium add-ons.
This is the highest-calorie standard breakfast wrap. Bacon and cheese create a rich, salty meal, but customers monitoring calories or saturated fat may prefer ham or plain Egg & Cheese.
Egg & Cheese Wrap
Egg & Cheese removes the breakfast meat and focuses on egg and cheese. Current store listings show about 740 calories. Local customization can add vegetables, avocado, sauce, bacon, pepperoni, or another protein.
Although it is meat-free, it is not a low-calorie item. The tortilla, egg, and cheese still create a substantial meal.
WRAPS & POCKETS Prices and Calories
Subway prices are not nationally fixed. Protein Pockets are included in the 2026 Fresh Value Menu at $3.99 at participating restaurants, but prices are higher in certain states and some current local listings reach $5–$8.
| Menu Item | Calories | Protein | Sample Price |
|---|---|---|---|
| Turkey & Ham Protein Pocket | 320 | 21 g | $3.99–$4.49+ |
| Baja Chicken Protein Pocket | 330 | 24 g | $3.99–$7.99 |
| Peppercorn Ranch Chicken Pocket | 330 | 24 g | $3.99–$5.29+ |
| Italian Trio Protein Pocket | 490 | 23 g | $3.99–$4.29+ |
| Black Forest Ham, Egg & Cheese Wrap | 590–630 | 26–32 g | $7.05–$10.90 |
| Egg & Cheese Wrap | 740 | Varies | Local price varies |
| Steak, Egg & Cheese Wrap | 860 | 48 g | $7.49–$10.99 |
| Bacon, Egg & Cheese Wrap | 900 | 42 g | $8.39–$11.19 |
A 320-calorie Turkey & Ham Pocket is nutritionally very different from a 900-calorie Bacon, Egg & Cheese Wrap. Protein Pockets are compact, value-focused choices, while breakfast wraps are full meals for larger appetites.
Best WRAPS & POCKETS by Ordering Goal
Best Overall Value
Turkey & Ham
About 21 g protein for 320 calories, with a mild deli flavor and promotional pricing near $3.99.
Best Protein-to-Calorie Ratio
Baja Chicken
24 g protein for 330 calories with smoky chipotle and jalapeño flavor.
Best Mild Chicken Choice
Peppercorn Ranch Chicken
The same 24 g protein and 330 calories as Baja Chicken with a creamier profile.
Best Italian Flavor
Italian Trio
Bold cured meats, garlic aioli, banana peppers, and the richest core-pocket build.
Best High-Protein Breakfast
Steak, Egg & Cheese
48 g protein, but 860 calories make it a substantial morning meal.
Best Meat-Free Breakfast
Egg & Cheese
No breakfast meat, although the listed 740 calories still create a filling meal.
How to Customize WRAPS & POCKETS
Customization varies by product and restaurant, but official ordering pages commonly allow customers to adjust protein portions, cheese, vegetables, sauces, and selected add-ons. Breakfast wraps may offer bacon, avocado, pepperoni, vegetables, sauces, and seasonings as free or paid changes.
- Choose a Protein Pocket or breakfast wrap.
- Review the standard ingredients.
- Remove ingredients you do not enjoy.
- Add available vegetables.
- Select one sauce instead of combining several.
- Check the price of avocado, bacon, or extra protein.
- Review the updated total before payment.
For a lighter order, begin with Turkey & Ham, Baja Chicken, or Peppercorn Ranch Chicken and avoid extra cheese or premium add-ons. For a more filling meal, select a breakfast wrap or add a side and drink to a pocket.
Are WRAPS & POCKETS Healthy?
The category can fit different eating goals, but the tortilla format alone does not make an item healthy. Protein Pockets generally provide more than 20 grams of protein for 320–490 calories, which may suit customers looking for a smaller protein-focused meal.
Sodium is the main limitation. Approximate standard values include 750 mg for Baja Chicken, 800 mg for Peppercorn Ranch Chicken, 1,260 mg for Turkey & Ham, and about 1,580 mg for Italian Trio. Cured meats, cheese, and sauce make Italian Trio the highest-sodium core pocket.
A More Balanced Order
- One Protein Pocket
- Water or unsweetened tea
- No cookie or chips
- Standard vegetables retained
- No extra cheese or bacon
- One controlled sauce portion
Value and Ordering Tips
- Check participation in the $3.99 offer
- Compare pocket-only and combo prices
- Review local app promotions
- Use pickup to avoid delivery markup
- Confirm breakfast hours before traveling
- Review premium add-ons before checkout
Allergens and Dietary Considerations
Allergen profiles depend on the product. Chicken pockets may contain milk, soy, sulfites, and other ingredients depending on the sauce and build. Breakfast wraps commonly contain egg, milk, wheat, and soy. Subway restaurants use shared preparation surfaces, utensils, and ingredients.
Customers with severe allergies, celiac disease, or medically necessary restrictions should review the latest official allergen information and speak directly with restaurant staff. None of the four core Protein Pockets is vegetarian. Egg & Cheese contains egg and dairy and is prepared in a shared environment.
Related Subway Resources
Ordering Summary
WRAPS & POCKETS are easiest to compare when customers review price, calories, protein, size, and availability together.
Ordering Summary
The local WRAPS & POCKETS ordering page should remain the final source for breakfast service and current checkout pricing.
Final Verdict
Subway WRAPS & POCKETS cover two very different meal formats. Protein Pockets are compact, affordable, and protein-focused. Breakfast wraps are larger, more filling, and considerably higher in calories.
Baja Chicken and Peppercorn Ranch Chicken each provide 24 grams of protein for 330 calories. Turkey & Ham is the mildest option at about 320 calories. Italian Trio delivers the boldest flavor and now appears at 490 calories and 23 grams of protein on current official store pages.
For breakfast, Steak, Egg & Cheese provides the most protein, Black Forest Ham offers a lighter meat-based direction, Egg & Cheese avoids breakfast meat, and Bacon, Egg & Cheese is the richest choice.
The best approach is to check the selected restaurant, compare standard nutrition, and customize only where the change improves the meal. Prices, calories, ingredients, and availability vary substantially across locations.