Subway Power Bowls Menu: Prices, Calories, Nutrition & Best Choices

Subway Power Bowls are bread-free bowls built around Subway proteins, vegetables, cheese, sauces and optional toppings. One important update for U.S. customers: Subway currently calls these items “Protein Bowls,” not Power Bowls on its ordering system and January 2026 U.S. nutrition chart. So when people search for Subway Power Bowls, they are generally looking for Subway’s current Protein Bowl menu.

Below you’ll find the current bowl lineup, calories, protein, carbohydrates, nutrition comparisons, sampled prices, ingredients and practical ways to customize an order.

Subway’s official national nutrition data is the main source for nutrition figures in this guide. Local ordering pages may show slightly different calories because recipes, cheese, sauces and available ingredients can differ by restaurant.

What Are Subway Power Bowls?

Subway Power Bowls are currently sold as Protein Bowls: bread-free meals containing a footlong-sized protein portion over lettuce, spinach and vegetables. They let customers order many familiar Subway sandwich combinations without the bread.

According to Subway’s U.S. nutrition information, Protein Bowls generally include a footlong meat portion plus lettuce, spinach, tomatoes, onions, green peppers, cucumbers and olives. Cheese and dressing are not included in every national nutrition figure unless noted.

That makes a Subway Power Bowls order useful for someone who wants the protein and toppings of a sub but prefers a vegetable base instead of bread.

Subway Power Bowls Menu With Prices and Calories

The current January 2026 U.S. nutrition document lists 25 Protein Bowl choices, including steak, chicken, Italian meats, deli meats, clubs and several regional/local favorites.

Prices are different from nutrition data because Subway restaurants set local menu prices. Live official ordering pages checked for this article showed substantial differences even for the same bowl. For example, Black Forest Ham appeared from $6.49 to $14.89, while Turkey & Ham appeared from $7.99 to $13.99 at different restaurants.

Current Subway Power Bowls Menu

Prices are examples from live official Subway U.S. restaurant pages, not national prices. Protein selection, restaurant, extras, taxes, promotions and ordering method can change the total. Items marked, may be regional or local favorites. Nutrition values come from Subway’s January 2026 U.S. nutrition chart.

The most interesting options on the current subway power bowl menu are the Subway Club for calorie-conscious ordering, 5 Meat Italian for maximum protein, Tuna for the lowest listed carbohydrate count and Grilled Chicken for strong protein with considerably less sodium than many deli or Italian bowls.

Subway Power Bowls Nutrition Guide

For subway power bowl nutrition, calories alone do not tell the whole story. Protein, carbohydrates, saturated fat, sodium, fiber and sauces can all affect which bowl fits your preferences.

Nutrition Comparison of Popular Choices

Bowl	Calories	Protein	Carbs	Fat	Sat. Fat	Fiber	Sodium
Subway Club	410	44g	16g	21g	11g	3g	2,280mg
Sweet Onion Teriyaki Chicken	470	42g	41g	18g	10g	3g	1,860mg
Oven-Roasted Turkey	560	38g	10g	42g	13g	3g	1,600mg
B.L.T.	560	22g	10g	49g	13g	3g	890mg
Grilled Chicken	620	48g	12g	44g	15g	3g	960mg
Tuna	750	41g	9g	62g	17g	3g	1,190mg
5 Meat Italian	960	66g	17g	70g	24g	3g	3,170mg
Veggie Patty	540	22g	44g	33g	10g	19g	1,550mg

Subway’s current U.S. chart shows that the 5 Meat Italian has the most protein at 66 grams, the Subway Club has the fewest calories at 410, and Tuna has the fewest carbohydrates at 9 grams among the listed Protein Bowls. Big Hot Pastrami has the highest listed sodium at 3,430 mg.

Remember that changing cheese, sauces, protein quantities or toppings changes the final numbers. Subway also allows increased protein portions at participating stores, with options such as 50% more or double protein appearing on current ordering pages.

Best Subway Power Bowls Ranked

Nutrition: 620 calories, 48g protein, 12g carbs and 960mg sodium.

Grilled Chicken earns the top spot because it delivers substantial protein without the very high sodium found in many Italian-meat and club bowls. A current Subway ordering page describes it with grilled chicken, Monterey cheddar and vegetables over lettuce and spinach. Sampled prices ran roughly $9.99–$11.59.

The 5 Meat Italian provides 66g of protein, the highest figure in Subway’s current Protein Bowl table. It contains pepperoni, Genoa salami, turkey, ham and roast beef; a sampled official restaurant listed it at $14.79.

The trade-off is significant: 960 calories, 70g fat and 3,170mg sodium. It wins on protein quantity, not overall nutritional balance.

At 410 calories with 44g protein, the Subway Club is the lowest-calorie Protein Bowl currently listed by Subway.

It combines turkey, ham and roast beef with cheese and vegetables. The important drawback is its 2,280mg sodium level, so “lowest calorie” should not automatically be interpreted as “healthiest.”

The Tuna Protein Bowl has 9g of carbohydrates, the lowest listed total. It also contains 41g protein, but reaches 750 calories and 62g fat.

A current restaurant page lists tuna with provolone and fresh vegetables over lettuce and spinach and showed a $7.99 price at the sampled location.

Turkey & Ham provides 37g protein, 12g carbs and 570 calories in the national nutrition table. Live restaurant listings showed particularly wide pricing, from $7.99 to $13.99, demonstrating why value depends heavily on location.

Subway Power Bowls Ingredients

Most Protein Bowls start with lettuce and spinach, followed by tomatoes, cucumbers, peppers, olives and onions. Protein, cheese and sauce depend on the selected recipe.

The current Grilled Chicken bowl uses grilled chicken with vegetables over lettuce and spinach, with Monterey cheddar shown in Subway’s live configuration.

The Steak Philly combines steak, American cheese, vegetables and mayo over greens on current ordering pages.

The Subway Club combines oven-roasted turkey, ham and roast beef with cheese and vegetables.

Options such as B.M.T., Spicy Italian and 5 Meat Italian use combinations of pepperoni, salami, ham and other meats. Some standard builds also include cheese and mayo.

Ingredient availability and default recipes can vary, so check your selected restaurant before ordering.

How to Customize a Subway Power Bowls

One advantage of a power bowl Subway order is that you can modify the protein, vegetables, cheese and sauces.

For More Protein

• Choose 50% more protein when available.
• Select double protein if offered.
• Start with a naturally protein-rich bowl such as Grilled Chicken or Roast Beef.

Current Subway restaurant pages show both increased-protein and double-protein options at participating locations.

For Fewer Calories

Ask for less sauce, reduce or omit cheese and load up on available vegetables. Check the updated calorie count in the ordering interface when possible.

For Fewer Carbs

Start with a lower-carb base recipe such as Tuna, Oven-Roasted Turkey, B.L.T. or Cold Cut Combo. Bread is absent, but sauces and toppings can still contribute carbohydrates.

For More Flavor

Try extra onions, peppers, jalapeños or pickles where available, then choose a sauce in a portion that matches your nutrition preferences.

Subway Power Bowl vs. Subway Salad

Feature	Protein Bowl	Salad
Protein focus	Higher; footlong meat portion	Standard salad protein portion
Base	Lettuce, spinach and vegetables	Lettuce, spinach and vegetables
Bread	No	No
Customization	High	High
Calories	Often higher due to extra protein	Often lower depending on build
Best for	Larger protein portion	Lighter vegetable-focused meal

There is still a meaningful distinction. Subway’s January 2026 nutrition chart separates Salads from Protein Bowls and specifically says Protein Bowls contain a footlong meat portion. Both use vegetable bases, but Protein Bowls are designed around more protein.

Are Subway Power Bowls Healthy?

A Subway Protein Bowl can be a nutritious choice, but no single bowl is automatically “healthy.” The best option depends on its protein, vegetables, calories, saturated fat, sodium, sauces and cheese, as well as your individual dietary needs.

For example, the Subway Club is low in calories relative to other bowls but contains 2,280mg sodium. Grilled Chicken has substantially less sodium at 960mg, while the Tuna bowl is lower in carbohydrates but much higher in fat.

Look beyond one number when comparing healthy Subway options.

Which Subway Power Bowls Is Best for Weight?

A lower-calorie, protein-rich bowl may fit more easily into some calorie-controlled eating plans, but the best choice depends on your overall food intake.

The Subway Club stands out at 410 calories and 44g protein, although its sodium is high. Another practical strategy is choosing a bowl with plenty of vegetables, controlling sauce and cheese portions and avoiding extras that push calories beyond your target.

No Subway bowl by itself causes weight loss.

Best Subway Power Bowl for Protein

The 5 Meat Italian is the highest-protein Subway Protein Bowl currently listed, with 66 grams of protein and 960 calories.

Its protein comes from five meats: pepperoni, salami, turkey, ham and roast beef. However, it also contains 70g fat and 3,170mg sodium.

For a less extreme option, Grilled Chicken offers 48g protein at 620 calories and 960mg sodium.

Is a Subway Power Bowls Low Carb?

Some Subway Protein Bowls are relatively low in carbohydrates because they replace bread with vegetables, but not every bowl is low carb.

The current lowest-carb options include:

• Tuna – 9g carbs
• Oven-Roasted Turkey – 10g
• B.L.T. – 10g
• Cold Cut Combo – 11g
• Grilled Chicken – 12g
• Turkey & Ham – 12g

Sweet sauces can change the picture dramatically: Sweet Onion Teriyaki Chicken contains 41g carbohydrates. A bowl should not automatically be called “keto”; suitability depends on the exact recipe and a person’s carbohydrate target.

Subway Power Bowl Prices: What to Expect

There is no reliable single national Subway Protein Bowl price. Subway ordering pages show meaningful store-to-store variation.

In current official U.S. restaurant pages sampled for this research, standalone Protein Bowls ranged from about $6.49 to $14.99, depending on the bowl and restaurant. The same Black Forest Ham bowl alone ranged from $6.49 at one location to $14.89 at another.

Prices can change because of:

• Restaurant and market
• Franchise pricing
• Protein selection
• Extra meat
• Avocado and other add-ons
• Taxes
• Promotions
• Pickup versus delivery pricing

Check your local Subway menu or ordering app for the exact price.

How to Order the Best Subway Power Bowl

1. Choose your protein based on flavor and nutrition.
2. Check the starting calories and protein before adding extras.
3. Add plenty of vegetables you enjoy.
4. Choose cheese intentionally rather than automatically.
5. Control the sauce portion, especially when monitoring calories or carbohydrates.
6. Review the final local price and nutrition after adding extra protein, avocado or other toppings.

Subway’s official nutrition page provides current U.S. nutrition documents for checking ingredient and nutrition details.

Frequently Asked Questions (FAQs)

Conclusion

Subway Power Bowls—currently called Protein Bowls—give customers a bread-free way to order many familiar Subway combinations. Based on Subway’s current nutrition data, the Grilled Chicken is a strong overall choice, the 5 Meat Italian leads in protein with 66g, the Subway Club has the fewest calories at 410, and Tuna has the lowest listed carbohydrates at 9g.

Because Subway bowl prices, recipes and available toppings can vary significantly by restaurant, check your local ordering menu and Subway’s current nutrition information before ordering.