Many people order a Subway wrap because it feels lighter than bread. But is it? We checked all 26 wraps in Subway’s official nutrition guide, and the answer surprised us: a wrap usually has more calories and more carbs than the same filling on a 6-inch sub.
Below you’ll find every wrap ranked by calories, with protein, carbs, sodium and real store prices. We also cover Subway’s smaller Protein Pockets, compare wraps with subs, and show which wrap gives you the most protein for your money.
Every Subway wrap, ranked by calories
Here they all are, from the fewest calories to the most.
| Wrap | Calories | Protein | Carbs | Sodium | Price* |
|---|---|---|---|---|---|
| Veggie Delite | 400 | 15 g | 54 g | 810 mg | — |
| Oven-Roasted Turkey | 610 | 37 g | 54 g | 1,780 mg | $10.99 |
| Turkey & Ham | 620 | 36 g | 56 g | 1,810 mg | $10.99 |
| Sweet Onion Chicken Teriyaki | 630 | 44 g | 77 g | 1,830 mg | — |
| Black Forest Ham | 630 | 35 g | 58 g | 1,850 mg | $10.39 |
| Buffalo Chicken | 640 | 45 g | 58 g | 2,580 mg | — |
| Honey Mustard Chicken | 670 | 45 g | 58 g | 1,830 mg | $11.99 |
| Roast Beef | 670 | 46 g | 58 g | 1,720 mg | $12.39 |
| Grilled Chicken | 680 | 48 g | 55 g | 1,240 mg | $11.89 |
| Chipotle Philly | 700 | 47 g | 56 g | 2,090 mg | — |
| Subway Club | 700 | 48 g | 59 g | 2,440 mg | $13.09 |
| Steak Philly | 710 | 46 g | 56 g | 1,970 mg | $12.59 |
| Cold Cut Combo | 720 | 33 g | 55 g | 2,110 mg | $6.99 |
| B.L.T. | 730 | 29 g | 54 g | 1,340 mg | — |
| Pizza Sub | 730 | 28 g | 57 g | 2,090 mg | — |
| Veggie Patty | 740 | 25 g | 88 g | 1,650 mg | — |
| All American Club | 770 | 43 g | 58 g | 2,360 mg | $12.89 |
| Chicken & Bacon Ranch | 840 | 55 g | 57 g | 1,990 mg | $12.89 |
| B.M.T. | 870 | 38 g | 58 g | 2,470 mg | — |
| Steak & Bacon | 880 | 58 g | 58 g | 2,100 mg | — |
| Meatball Marinara | 890 | 39 g | 76 g | 2,230 mg | — |
| Tuna | 910 | 39 g | 53 g | 1,430 mg | $10.79 |
| 5 Meat Italian | 1,000 | 65 g | 61 g | 3,350 mg | — |
| Spicy Italian | 1,010 | 37 g | 58 g | 2,780 mg | $10.79 |
| Big Hot Pastrami | 1,030 | 42 g | 55 g | 3,040 mg | — |
| Meatball Pepperoni | 1,050 | 45 g | 77 g | 2,820 mg | — |
- Lightest: the Veggie Delite Wrap, at 400 calories, but with only 15 grams of protein.
- Lightest with meat: Oven-Roasted Turkey (610 calories, 37 grams of protein) and Turkey & Ham (620 calories).
- Most protein: the 5 Meat Italian Wrap, with 65 grams, but also 1,000 calories and 3,350 mg of sodium.
- Heaviest: Meatball Pepperoni, Big Hot Pastrami and Spicy Italian, all above 1,000 calories.
Where these numbers and prices come from
Calories, protein, carbs and sodium come from Subway’s official US nutrition guide, the same data as our Subway nutrition page.
*Prices come from Subway’s online menu for one real store, in Buena Vista, Colorado, checked in November 2026. A dash means that store didn’t list the item. Subway restaurants are independently owned, so prices vary by location. See all prices in our Subway menu prices guide, and read how we check numbers in our editorial policy.
Is a Subway wrap healthier than a sub?
Not by calories. Here is the same filling as a 6-inch sub, a wrap and a footlong:
| Filling | 6-inch sub | Wrap | Footlong |
|---|---|---|---|
| Grilled Chicken | 510 cal · 43 g carbs | 680 cal · 55 g carbs | 1,020 cal · 86 g carbs |
| Oven-Roasted Turkey | 470 cal · 42 g carbs | 610 cal · 54 g carbs | 940 cal · 84 g carbs |
| Black Forest Ham | 480 cal · 44 g carbs | 630 cal · 58 g carbs | 960 cal · 88 g carbs |
| Roast Beef | 490 cal · 44 g carbs | 670 cal · 58 g carbs | 980 cal · 88 g carbs |
| Steak Philly | 510 cal · 43 g carbs | 710 cal · 56 g carbs | 1,020 cal · 86 g carbs |
| Tuna | 560 cal · 42 g carbs | 910 cal · 53 g carbs | 1,120 cal · 84 g carbs |
A wrap sits between a 6-inch sub and a footlong. The Grilled Chicken Wrap has 680 calories, 170 more than the 6-inch sub (510). It also has more carbs: 55 grams against 43. The difference is biggest for tuna: the wrap has 910 calories, against 560 for the 6-inch.
So if you want fewer calories or carbs, a 6-inch sub is the better choice. If you want fewer carbs still, a Subway Protein Bowl or a salad has the same fillings with almost no bread.
Subway Protein Pockets: the small option
Protein Pockets are smaller, folded flatbreads with a filling inside. They are the lightest way to get a meaty meal at Subway.
| Protein Pocket | Calories | Protein | Carbs | Sodium | Price* |
|---|---|---|---|---|---|
| Turkey & Ham | 320 | 21 g | 32 g | 1,260 mg | $3.99 |
| Baja Chicken | 330 | 24 g | 30 g | 750 mg | — |
| Peppercorn Ranch Chicken | 330 | 24 g | 30 g | 800 mg | $3.99 |
| Italian Trio | 480 | 22 g | 32 g | 1,580 mg | — |
The Baja Chicken and Peppercorn Ranch Chicken Protein Pockets both have 330 calories and 24 grams of protein, with 750 to 800 mg of sodium. At the store we checked, a Protein Pocket cost $3.99, the cheapest meal on the menu. Not every store lists every pocket, so check your Subway app.
Which wrap is the best value?
This table ranks every wrap and Protein Pocket that had a price at the store we checked, by grams of protein for each dollar.
| Wrap or Protein Pocket | Price* | Protein | Protein per $1 | Calories |
|---|---|---|---|---|
| Peppercorn Ranch Chicken Protein Pocket | $3.99 | 24 g | 6.0 g | 330 |
| Turkey & Ham Protein Pocket | $3.99 | 21 g | 5.3 g | 320 |
| Cold Cut Combo Wrap | $6.99 | 33 g | 4.7 g | 720 |
| Chicken & Bacon Ranch Wrap | $12.89 | 55 g | 4.3 g | 840 |
| Grilled Chicken Wrap | $11.89 | 48 g | 4.0 g | 680 |
| Honey Mustard Chicken Wrap | $11.99 | 45 g | 3.8 g | 670 |
| Roast Beef Wrap | $12.39 | 46 g | 3.7 g | 670 |
| Subway Club Wrap | $13.09 | 48 g | 3.7 g | 700 |
| Steak Philly Wrap | $12.59 | 46 g | 3.7 g | 710 |
| Tuna Wrap | $10.79 | 39 g | 3.6 g | 910 |
| Spicy Italian Wrap | $10.79 | 37 g | 3.4 g | 1,010 |
| Black Forest Ham Wrap | $10.39 | 35 g | 3.4 g | 630 |
| Oven-Roasted Turkey Wrap | $10.99 | 37 g | 3.4 g | 610 |
| All American Club Wrap | $12.89 | 43 g | 3.3 g | 770 |
| Turkey & Ham Wrap | $10.99 | 36 g | 3.3 g | 620 |
Protein Pockets win easily, at 5.3 to 6.0 grams of protein per dollar. Among full wraps, the Cold Cut Combo Wrap was cheapest ($6.99), and the Chicken & Bacon Ranch Wrap gave the most protein per dollar of the chicken wraps, but it also has 840 calories.
Watch the sodium in Subway wraps
Most of them have between 1,700 and 2,500 mg of sodium. The Dietary Guidelines for Americans suggest staying under 2,300 mg for a whole day. Eight wraps go over that on their own, led by the 5 Meat Italian (3,350 mg) and the Big Hot Pastrami (3,040 mg).
The Grilled Chicken Wrap has the least sodium of the meat wraps, at 1,240 mg. For more low-salt ideas, see our low sodium fast food guide.
How to order a lighter wrap at Subway
- Pick lean protein: turkey, grilled chicken, ham or roast beef keep a wrap near 610 to 680 calories.
- Go easy on sauces and cheese. They add calories and sodium quickly.
- Add vegetables. They add volume without many calories.
- Think about the size. If you want a light lunch, a 6-inch sub or a Protein Pocket is smaller than any wrap.
- Compare first with our calorie finder, or see the lightest sandwiches in our healthiest Subway sandwiches guide.
Does Subway publish allergen information?
Yes. Subway’s official guide lists allergens for its US menu. Wraps contain wheat, and many fillings and sauces contain milk, egg or soy. Food is made on shared surfaces, so cross-contact is possible. Check the official guide and tell the staff about any allergy.
Subway wrap: frequently asked questions
How many calories are in a Subway wrap?
Between 400 and 1,050 calories. The Veggie Delite Wrap is lightest (400), and most meat wraps have 610 to 900 calories.
What is the healthiest wrap at Subway?
The Oven-Roasted Turkey Wrap (610 calories, 37 grams of protein) or the Grilled Chicken Wrap (680 calories, 48 grams of protein, and the least sodium of the meat wraps at 1,240 mg).
Do wraps have fewer carbs than bread at Subway?
No. Most wraps there have 54 to 61 grams of carbs, more than a 6-inch sub with the same filling (about 42 to 44 grams). A salad or Protein Bowl has far fewer carbs.
How much does a wrap cost at Subway?
At the store we checked in November 2026, wraps cost $6.99 to $13.09 and Protein Pockets $3.99. Prices vary by location.
What is a Subway Protein Pocket?
A smaller folded flatbread with a filling. They have 320 to 480 calories and 21 to 24 grams of protein.
The bottom line
A Subway wrap is not automatically the light choice. It usually has more calories and carbs than a 6-inch sub. If you love wraps, pick turkey or grilled chicken, or try a Protein Pocket for a smaller, cheaper meal. See every item on our Subway menu page.
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