How Many Calories Are in a Subway Rotisserie Chicken Protein Bowl?

November 22, 2025 •

3 min read

According to nutritional data, a standard Subway rotisserie chicken protein bowl contains approximately 220 calories, making it a relatively low-calorie meal option. However, the total caloric intake can vary dramatically based on the additional toppings and dressings you choose, which is critical for those managing their diet.

Quick Summary

A standard Subway rotisserie chicken protein bowl is 220 calories. The final calorie count changes significantly based on optional toppings and dressings, from adding cheese to choosing different sauces.

Key Points

Base Calories: The standard Rotisserie Chicken Protein Bowl contains approximately 220 calories before any add-ons or dressings.
Dressing Impact: Dressings are the most common source of hidden calories, with creamy options like Peppercorn Ranch significantly increasing the total count.
Customization is Key: Your final calorie total depends entirely on your topping choices, including cheese, bacon, and sauces.
High-Protein Option: With 31g of protein, the standard bowl is an excellent high-protein meal choice.
Lower Calorie Tips: To keep your bowl low in calories, opt for light dressings, skip the cheese, and load up on fresh vegetables.

Understanding the Standard Subway Rotisserie Chicken Protein Bowl

When ordering a protein bowl at Subway, the default recipe is built on a base of mixed greens and vegetables, topped with a footlong portion of rotisserie-style chicken. This unadorned version offers a lean, high-protein meal. The official calorie count for the base bowl, without any cheese or dressing, is around 220 calories. This makes it an excellent choice for individuals focused on a high-protein, lower-calorie diet.

Core Nutritional Breakdown

The standard build of the Rotisserie-Style Chicken Protein Bowl comes with a specific nutritional profile that is valuable for meal planning:

Calories: 220 kcal
Total Fat: 8g
Protein: 31g
Total Carbohydrates: 8g
Dietary Fiber: 3g
Sodium: 810mg

These numbers represent the bowl with only the chicken and fresh vegetables like lettuce, spinach, tomatoes, cucumbers, green peppers, and onions. As soon as you add extra ingredients, these figures will change.

Customizing Your Bowl and Its Calorie Impact

Subway's appeal lies in its customization, but this is also where calorie counts can increase rapidly. Understanding the impact of common additions is essential for making informed dietary decisions. A standard protein bowl provides the foundation, but dressings, cheeses, and other toppings can turn a light meal into a heavy one.

Calorie Comparison: Standard vs. Custom Bowls


Bowl Configuration	Approximate Calories	Key Additions	Reference Sources
Standard Rotisserie-Style Chicken Protein Bowl	220 kcal	Footlong portion of chicken, standard veggies	,
With Provolone Cheese	~320 kcal	Standard bowl + provolone cheese	,
With Chicken & Bacon Ranch	760 kcal	Standard bowl + bacon, monterey cheddar, peppercorn ranch	,
With Avocado	Varies	Standard bowl + avocado (adds ~50-80 kcal)	N/A, based on average avocado serving
With Oil & Vinegar	Varies	Standard bowl + oil and vinegar dressing	N/A, depends on portion size
With Peppercorn Ranch	Varies	Standard bowl + ranch dressing	, (as part of C&B)

Dressings and Sauces: The Hidden Calories

Dressings are often the most significant source of added calories. For example, opting for the creamy Peppercorn Ranch dressing can drastically increase the total energy content, as seen in the Chicken & Bacon Ranch bowl. Lighter options, such as Oil & Vinegar or just a squeeze of lemon juice, add minimal calories. Subway's website or in-store nutrition guide can provide exact figures for each dressing.

Cheese and Other Toppings

Adding cheese, such as Monterey Cheddar or Provolone, adds calories, fat, and sodium. Other add-ons like bacon, guacamole, or extra sauces will also contribute significantly to the final nutritional values. To keep your bowl lighter, consider skipping cheese or opting for less caloric toppings. Including additional veggies is a great way to add volume and nutrients without adding many calories.

Building a Diet-Friendly Subway Protein Bowl

For those watching their weight, customizing your protein bowl is key. Here are some simple strategies:

Embrace the Veggies: Maximize your intake of nutrient-dense, low-calorie vegetables like spinach, green peppers, cucumbers, and tomatoes. They add bulk and nutrients without packing on calories.
Choose Wisely: Select a dressing that is light on calories. Oil and vinegar is often the best choice. Alternatively, ask for dressing on the side and use it sparingly.
Skip the Cheese: Eliminating cheese is one of the easiest ways to shave off a substantial number of calories and saturated fat from your bowl.
Portion Control: Remember that a protein bowl contains a footlong's worth of meat. While this provides great protein, it also means a higher base calorie count than a regular salad. Double-checking portion sizes or asking for a 'regular' portion of meat (equivalent to a 6-inch sub) can help manage calories.

Conclusion

The Subway rotisserie chicken protein bowl is a solid foundation for a healthy meal, starting at a modest 220 calories. Its nutritional value is defined by its high protein content and inclusion of fresh vegetables. However, the final calorie count is highly dependent on your choices of dressings and additional toppings. By selecting light dressings and minimizing high-fat additions like cheese and bacon, you can keep the meal healthy and aligned with your dietary goals. For those looking for precise nutritional data, consulting the official Subway website or in-store guides is the best practice. The ability to customize means you are in full control of your meal's health profile, from a light salad-like bowl to a much more indulgent, higher-calorie option.

Check out the official Subway Nutrition Calculator for more details on your specific customization choices.

Frequently Asked Questions

A standard rotisserie chicken protein bowl includes a footlong portion of rotisserie-style chicken served on a bed of fresh vegetables like lettuce, spinach, cucumbers, tomatoes, and onions.

The rotisserie-style chicken portion is a significant part of the bowl's overall calories and protein, contributing to the high protein count (31g). A basic portion without bread or other additions is around 90 calories.

Yes, adding cheese can increase the calorie count substantially. For example, adding provolone cheese can raise the total to approximately 320 calories.

For a low-calorie option, choose dressings like oil and vinegar, or opt for a light vinaigrette. These add flavor with minimal caloric impact compared to creamy, heavier dressings.

Yes, the protein bowl can be a good option for a keto diet, especially with customizations like no dressing or cheese. The base bowl with vegetables and chicken is low in carbs, but you must monitor additions carefully.

The primary difference is the amount of meat. A protein bowl contains a footlong's worth of meat, whereas a standard salad has a 6-inch portion. This means a protein bowl has more protein and calories.

To minimize calories, consider avoiding additions like bacon, extra cheese, and creamy dressings such as ranch. These are the most common culprits for significantly increasing the final calorie count.