Arby's vs. Subway, by the numbers

Arby's publishes nutrition for 111 items and Subway for 151. The typical Arby's item is lighter (median 430 calories vs 520), Subway has the single highest-protein item, and Subway has the most protein-dense order. Below: the numbers side by side, then the lightest pick in each category both chains sell, all from the chains' own nutrition guides.

Menus:

Arby's menu Low-calorie Arby's Subway menu Low-calorie Subway

Items with published nutrition

Arby's: 111

Subway: 151

Median calories per item

Arby's: 430

Subway: 520

Real meals under 500 calories (15 g+ protein)

Arby's: 21

Subway: 34

Lightest real meal (15 g+ protein)

Arby's: Arby's Melt (330 calories, 18 g protein)

Subway: Fresh Fit Oven Roasted Turkey (6-inch) (270 calories, 20 g protein)

Most protein

Arby's: Spicy Angus Cheesesteak (Half Pound) (1320 calories, 67 g protein)

Subway: Footlong 5 Meat Italian (Footlong) (1320 calories, 78 g protein)

Most protein per 100 calories

Arby's: Roast Beef (Half Pound) (7.9 g)

Subway: Subway Club® Protein Bowl (11 g)

Keto meals (under 10 g net carbs, 15 g+ protein)

Arby's: 0

Subway: 16

Median sodium per item

Arby's: 940 mg

Subway: 1280 mg

Lightest sub or sandwich

Arby's ›

Ham & Swiss Sandwich

per sandwich · 37g protein · 81g carbs · 29g fat

730 kcal

Subway ›

Oven Roasted Turkey Kids' Mini Sub (Mini)

per 1 mini sub · 12g protein · 27g carbs · 2g fat

170 kcal

Lightest wrap

Arby's ›

Honey Mustard Chicken Wrap

per wrap · 15g protein · 34g carbs · 21g fat

380 kcal

Subway ›

9" Wrap (Pocket)

per 1 wrap · 4g protein · 26g carbs · 3g fat

150 kcal

Lightest dessert

Arby's ›

Potato Cakes (2)

per 2 pc · 2g protein · 23g carbs · 14g fat

250 kcal

Subway ›

Oatmeal Raisin Cookie

per 1 cookie · 3g protein · 30g carbs · 8g fat

200 kcal

Questions people ask

Which is healthier, Arby's or Subway?

By the numbers, Arby's has the lighter typical item and Subway the better protein per calorie, so it depends on what you order. Real meals under 500 calories (150+ calories, 15 g+ protein): 21 at Arby's and 34 at Subway.

Which has more protein, Arby's or Subway?

Subway: Footlong 5 Meat Italian (Footlong) has 78 g. For protein without the calories, Subway's Subway Club® Protein Bowl leads at 11 g per 100 calories.

Which is better for keto, Arby's or Subway?

Subway has more meals under 10 g net carbs with 15 g of protein (16 vs 0). Each chain's keto page lists them.

Where do these numbers come from?

Arby's and Subway's own published nutrition guides, reviewed before import. Portions differ between chains, so compare calories and protein, not just item names.

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