Subway Bowl Menu with Prices, Calories & Pictures (2026 Guide)
Craving a Subway sandwich but skipping the bread? The Subway Bowl puts everything you love about the sub into a bowl. This guide explains what a Subway Bowl is, what it costs, how many calories it has, and which bowls are worth ordering. It also covers high-protein and keto builds, bowl vs salad, customization, and ways to save.
What Is a Subway Bowl?
A Subway Bowl, also called a Protein Bowl, is a sandwich without the bread. You pick a protein, add cheese and vegetables, choose your sauces, and everything is served in a bowl. Removing the bread cuts about 200 calories and 39 grams of carbs per serving.
So what’s in a Subway Bowl? A typical build includes:
- A protein such as rotisserie-style chicken, steak, turkey, or tuna
- Cheese, commonly Monterey Cheddar
- Fresh vegetables like lettuce, spinach, tomatoes, cucumbers, and onions
- Your choice of sauce
Bowls are a hit with low-carb and high-protein eaters. A Protein Bowl isn’t a smaller meal, because you still get a footlong’s worth of protein and toppings.
Subway Bowl Menu with Prices
The bowl menu follows the sandwich menu. Protein Bowls are offered across nearly the whole menu, including Cheesesteaks, Chicken, Italians, Deli Classics, and Clubs, just without the bread.
Subway has no single national price for bowls. Cost depends on your location, your protein, and extras such as double meat or added cheese. Bowls are usually priced close to a footlong, so the figures below are estimates. Confirm exact prices in the Subway app or at your local store.
| Subway Bowl | Estimated Price (US) |
|---|---|
| Chicken Bowl | $9 – $11 |
| Steak Bowl | $10 – $13 |
| Turkey Bowl | $9 – $11 |
| Tuna Bowl | $9 – $11 |
| Sweet Onion Chicken Teriyaki Bowl | $10 – $12 |
Subway Bowl Calories & Nutrition
Calories depend on your protein, your cheese, and above all your sauce. A plain grilled chicken bowl with vegetables is very light, while steak with cheese and a creamy dressing can land far higher.
Published numbers show how wide the range is. One breakdown lists the Grilled Chicken bowl at 200 calories and 35g of protein, and the Subway Club bowl at 380 calories and 42g of protein. Another analysis based on Subway’s January 2026 data puts the Subway Club Protein Bowl at 410 calories with 44g of protein. The gap comes from differences in portions, cheese, and sauce, so treat the table below as a guide.
| Bowl | Calories (approx.) | Protein (approx.) | Carbs (approx.) | Fat (approx.) |
|---|---|---|---|---|
| Grilled Chicken Bowl | 200 – 300 | 25 – 35g | 9 – 15g | 4 – 8g |
| Turkey Bowl | 200 – 300 | 20 – 30g | 10 – 15g | 3 – 8g |
| Subway Club Bowl | 380 – 410 | 42 – 44g | 12g | 10 – 19g |
| Steak & Cheese Bowl | 350 – 500 | 30 – 40g | 12 – 20g | 12 – 25g |
| Sweet Onion Chicken Teriyaki Bowl | 300 – 400 | 30 – 40g | 20 – 30g | 4 – 8g |
For exact numbers, build your order in Subway’s nutrition calculator.
Best Subway Bowls to Try
These five bowls cover the menu’s range, from classic to sweet and savory.
Steak & Cheese Bowl
Sliced steak with melted cheese is the closest a bowl gets to the sandwich. It’s hearty and savory, and it pairs well with peppers and onions.
Rotisserie Chicken Bowl
Lean and mild, rotisserie-style chicken works with nearly any sauce. Spinach, cucumbers, and tomatoes round it out nicely.
Turkey Cali Bowl
Built on the Turkey Cali Club, this bowl pairs turkey with fresh, creamy toppings. It’s filling without needing heavy sauces.
Tuna Bowl
Creamy and rich, the Tuna Bowl is a good pick if you love Subway’s tuna but not the bread.
Sweet Onion Chicken Teriyaki Bowl
Glazed chicken with a sweet-savory sauce makes this a fan favorite. It has its own section next.
Sweet Onion Chicken Teriyaki Subway Bowl
The Sweet Onion Chicken Teriyaki Subway Bowl is one of the most ordered bowls on the menu. Tender chicken strips in a glossy teriyaki glaze deliver sweet, tangy, and savory flavors in every bite.
Ingredients: Teriyaki-glazed chicken, plus lettuce, spinach, tomatoes, cucumbers, and onions. Cheese is optional.
Flavor profile: The sweetness of the glaze is balanced by crisp, fresh vegetables. Peppers add a bit of bite.
Calories and protein: Roughly 300 to 400 calories and 30 to 40g of protein, depending on portion and toppings. Most of the extra calories come from the sauce, so ask for a lighter pour if you’re watching your intake.
High Protein Subway Bowls
Bowls suit protein-focused eating because they keep the meat and drop the bread. Turkey is the leanest protein on the menu, at 60 calories per 6-inch portion.
For bigger numbers, the same analysis lists a Grilled Chicken Protein Bowl at 620 calories with 48g of protein, and a Turkey and Steak Protein Bowl at 760 calories with 55g of protein. A useful target from one nutrition guide is 35 to 45g of protein and under 700 calories.
| Bowl | Protein (approx.) |
|---|---|
| Steak Bowl | 30 – 55g |
| Chicken Bowl | 35 – 48g |
| Turkey Bowl | 25 – 55g |
The ranges are wide because adding a second protein changes the totals a lot. Double protein is the easiest upgrade for fitness-focused customers, and a grilled chicken or Subway Club bowl loaded with vegetables is a strong default.
Keto Subway Bowl Guide
With no bread to remove, a Subway Bowl is already close to keto. The work is in picking low-carb ingredients and avoiding sugary sauces.
Low-carb ingredients: Lettuce, spinach, cucumbers, and onions in moderation. Tomatoes are fine in small amounts, and avocado adds healthy fat where available.
Best keto-friendly proteins: Steak, plain chicken, turkey, and cold cuts. Skip anything glazed or sweetened.
Sauces to avoid: Sweet onion, teriyaki, honey mustard, and barbecue all contain added sugar. Mayo, olive oil, oil and vinegar, and ranch-style dressings are better choices in moderate amounts.
Customization tips: Add extra cheese for fat, load up on greens, and skip sweet sauces. A steak bowl with spinach, cucumbers, cheese, and a creamy dressing is an easy keto build.
Subway Bowl vs Salad
The two are similar, but portions differ. A bowl is usually built around a footlong’s worth of protein and toppings, while a salad typically uses the 6-inch filling over greens.
| Feature | Subway Bowl | Subway Salad |
|---|---|---|
| Protein | Larger, footlong-style portion | Smaller, 6-inch-style portion |
| Vegetables | Your choice of toppings | Your choice, usually more greens |
| Calories | Usually higher | Usually lower |
| Customization | Full menu available | Full menu available |
Go with a bowl for a filling, protein-heavy meal. Choose a salad for something lighter with more greens. Portions can vary by store, so check if you’re tracking macros.
Subway Bowl Customization Options
Customization is the best part of a bowl. A typical order follows these steps:
- Choose your protein: Chicken, steak, turkey, tuna, or a classic like the Subway Club.
- Select vegetables: Lettuce, spinach, tomatoes, cucumbers, onions, peppers, and more.
- Add cheese: Monterey Cheddar and other options.
- Choose sauces: Lighter dressings keep calories down, while creamy ones add richness.
- Upgrade to double protein: A popular choice for fitness goals, at an extra charge.
Ask for sauce on the side so you control how much goes in.
Subway Bowl Coupons & Deals
Subway bowl coupons change often and vary by region, so the app is your best source. A few ways to save:
- Rewards program: Subway’s Sub Club lets you earn rewards through the Subway app or Subway.com.
- App-exclusive offers: Digital coupons and bundles often appear only in the app.
- Combo deals: Pairing a bowl with a drink or side can cost less than buying separately.
- Limited-time discounts: In January 2026, Subway launched Protein Pockets at $3.99 and a six-inch Sub of the Day at $4.99. These were limited-time offers at participating US locations.
Many promotions apply to specific sandwiches rather than bowls, so read the terms before ordering.
Frequently Asked Questions
What is in a Subway Bowl?
A Subway Bowl holds a sandwich’s filling, including protein, cheese, vegetables, and sauce, served in a bowl without bread.
How much does a Subway Bowl cost?
Prices vary by location and build, but bowls generally cost about the same as a footlong sub. Check the Subway app for your local price.
How many calories are in a Subway Bowl?
From about 200 calories for a simple grilled chicken bowl to 600 or more for loaded builds with cheese and creamy sauce.
Are Subway Bowls healthier than sandwiches?
They usually have fewer calories and carbs because there’s no bread. Sauce, cheese, and portion size still matter.
What is the best Subway Bowl?
It depends on your taste. The Sweet Onion Chicken Teriyaki Bowl is a flavor favorite, while the Subway Club and grilled chicken bowls are popular for protein.
Is there a keto Subway Bowl?
Yes. Build one with steak, chicken, or turkey, plenty of greens, cheese, and a low-sugar sauce.
Which Subway Bowl has the most protein?
Bowls that combine proteins, like the Turkey and Steak bowl, or any bowl with double protein, tend to have the most.
Can I customize my Subway Bowl?
Yes. You choose the protein, vegetables, cheese, and sauces, and you can upgrade to double protein.
Conclusion
The Subway Bowl delivers the flavor of a Subway sandwich without the bread, and with plenty of room to customize. The Steak & Cheese, Rotisserie-Style Chicken, Turkey Cali Club, Tuna, and Sweet Onion Chicken Teriyaki bowls cover most tastes. Calories range from light to hearty depending on your protein and sauce, and high-protein and keto builds are easy to put together. Use the nutrition calculator to check your order, and keep an eye on Sub Club rewards and app offers to save.
Prices and nutrition figures above are estimates and vary by location and build. Verify them in the Subway app or on Subway.com before ordering.
