Is Subway's Rotisserie Chicken High in Protein? A Full Nutritional Breakdown

January 3, 2026 •

4 min read

Subway markets its menu as a fresh and healthy alternative to typical fast food fare, with many customers turning to the Rotisserie-Style Chicken for a lean protein boost. However, the actual protein content varies depending on how the sandwich is prepared and what additional ingredients are chosen.

Quick Summary

An in-depth look at Subway's Rotisserie-Style Chicken reveals its protein counts, considering different menu options like a 6-inch sub, footlong, or protein bowl, and how it compares to other menu items and fast-food alternatives.

Key Points

High in protein: The Rotisserie-Style Chicken provides a significant amount of protein, with a 6-inch sub having around 23-24g and a footlong containing up to 58g.
Protein bowl maximizes protein: Opting for the Rotisserie-Style Chicken Protein Bowl removes the bread, resulting in a higher protein-to-calorie ratio, with approximately 31g of protein.
Watch your toppings: Adding excessive cheese or high-calorie, creamy sauces can significantly increase the total calories, fat, and sodium, offsetting the benefits of the lean chicken.
Compare to other options: The rotisserie chicken is a leaner, less processed protein option compared to some other Subway meats and most items from competing fast-food chains.
Customization is key: The final nutritional value depends heavily on your choices of bread, vegetables, and condiments, so customizing your order wisely is crucial for a healthy meal.
Consider sodium levels: While a good source of protein, the total sodium content can be high, especially in a footlong sub, so moderation is recommended.

Subway's Rotisserie-Style Chicken: A Protein Deep Dive

When you're looking for a quick and convenient source of protein, fast-food sandwiches are often a go-to. Subway's Rotisserie-Style Chicken is frequently marketed as a healthy and protein-packed option. However, understanding the actual nutritional value, including the protein count, requires looking beyond the marketing claims and examining the specific product variations offered. The total protein content can change significantly based on the portion size and the other ingredients in your meal.

The Nutritional Breakdown of the Rotisserie-Style Chicken

The protein content of Subway's Rotisserie-Style Chicken is a key metric for many health-conscious consumers. Here's a breakdown of the chicken's nutritional profile, considering the standard preparation without additional cheese or sauce, and factoring in the bread.

6-Inch Rotisserie-Style Chicken Sub: A standard 6-inch sub typically contains around 23-24 grams of protein. This is a solid amount for a single meal, and when paired with fresh vegetables, it can form the basis of a balanced lunch. However, this count can increase or decrease based on the bread and toppings chosen.
Footlong Rotisserie-Style Chicken Sub: As expected, a footlong doubles the protein, providing a substantial amount for those with higher protein needs. A footlong version of the rotisserie-style chicken sub can contain up to 58 grams of protein, making it a very high-protein fast food option.
Rotisserie-Style Chicken Protein Bowl: For a lower-carb, higher-protein option, the protein bowl is an excellent choice. By omitting the bread, the ratio of protein to calories shifts dramatically. A protein bowl can offer around 31 grams of protein, making it a fantastic post-workout meal or a ketogenic-friendly option.

Factors Affecting Your Subway Protein Intake

The amount of protein you get from your Subway meal isn't just about the chicken itself. Several other components can influence the overall nutritional content.

The Role of the Bread

Different bread types at Subway have varying nutritional profiles. While the nine-grain wheat bread adds some protein and fiber, selecting a lower-carb option like the protein bowl or a salad removes the bread's contribution entirely, altering the macronutrient balance of your meal.

The Impact of Toppings and Condiments

While adding more veggies is always a good idea for added nutrients and fiber, the sauces and cheeses can add significant calories, fat, and sodium that can counterbalance the healthy aspects of the lean chicken. For a healthier option, choose lighter dressings like vinegar and olive oil, and be mindful of portion sizes for cheese.

Comparison Table: Subway's Rotisserie Chicken vs. Other Options

To put the Rotisserie-Style Chicken's protein content into perspective, let's compare it to other popular items on the Subway menu and competitors. This table uses general nutritional data for a 6-inch sub, where applicable, and highlights how protein counts differ across menu options.


Menu Item	Serving Size (approx.)	Protein (g)	Notes
Rotisserie-Style Chicken Sub	6-inch	23-24	A reliable, lean source of protein.
Chicken Teriyaki Sub	6-inch	27	Higher protein, but also higher in sugar and sodium from the teriyaki glaze.
Roasted Chicken Breast Sub	6-inch	23	Similar protein to the rotisserie, another lean choice.
Steak & Cheese Sub	6-inch	Varies	Can be high in protein but also higher in fat and sodium.
Turkey Breast Sub	6-inch	Varies	Lean protein, but usually less than the chicken options.
McDonald's McChicken	1 sandwich	~14	Significantly lower protein and highly processed.
Homemade Rotisserie Chicken	6-inch serving	~30-40	Often higher in protein and lower in sodium than fast-food versions.

How to Maximize Protein and Nutrition at Subway

Getting a high-protein, healthy meal at Subway involves making strategic choices. Here are some tips:

Choose the Protein Bowl or a Salad: For a lower-carb and lower-calorie option, ditch the bread and opt for a bowl or salad with double the rotisserie chicken. This maximizes your protein intake while minimizing carbs and calories.
Load up on Veggies: Pile on the fresh vegetables like spinach, peppers, cucumbers, and tomatoes. They add fiber, vitamins, and minerals with very few calories, helping you feel fuller longer.
Watch the Condiments: Creamy dressings and excessive cheese can turn a healthy meal into a high-calorie one. Opt for mustard, vinegar, or a light drizzle of olive oil instead.
Consider Other Lean Meats: While the rotisserie chicken is a great option, other lean proteins like turkey breast or sliced chicken breast are also solid choices.

Conclusion: The Final Verdict on Protein Content

So, is Subway's Rotisserie-Style Chicken high in protein? The answer is a qualified yes. When prepared as a 6-inch sub, it provides a respectable amount of protein, and it is indeed a high-protein choice when ordered as a footlong. The protein bowl variation offers an even more concentrated dose of protein for those watching their carb intake. However, the overall healthiness and total protein value depend heavily on how you customize your meal. To truly maximize the protein and minimize less desirable components like excess sodium and calories, choosing a protein bowl or salad and loading up on veggies is the best strategy. As with any fast food, informed choices are key to making it fit your dietary goals.

For additional context on making healthier fast food choices, the USDA provides comprehensive resources on diet and nutrition, which can help in planning meals both at home and when eating out.

Frequently Asked Questions

A standard 6-inch Subway Rotisserie-Style Chicken sub contains approximately 23 to 24 grams of protein, assuming it's prepared with standard vegetables and no extra cheese or sauces.

Compared to some other meat options at Subway, the Rotisserie-Style Chicken is considered a less processed protein. It is made from real chicken and does not contain the extra additives found in the grilled chicken strip product.

A footlong Rotisserie-Style Chicken sub can contain a substantial amount of protein, with some reports showing up to 58 grams, making it a very high-protein fast food option.

To make your sub healthier, opt for whole-grain bread, load up on a variety of fresh vegetables, and choose low-calorie condiments like vinegar, mustard, or a light drizzle of olive oil instead of creamy dressings.

For those seeking a lower-carb and lower-calorie meal while maximizing protein, the Rotisserie-Style Chicken Protein Bowl is a better option. It offers approximately 31 grams of protein without the bread.

Yes, adding cheese will increase the protein content of your sub, but it also significantly adds to the fat, calories, and sodium, which may not align with all dietary goals.

Subway's rotisserie chicken generally provides a leaner and more controlled protein serving compared to many fried chicken options or highly processed chicken products at other fast-food chains.