Nutrition comparison · official data
Chipotle vs Subway Nutrition
Calories, protein and sodium compared, side by side
Big number: the most protein in one order under 500 calories
Both chains publish nutrition information for their menus. We ran both through the same engine that powers our calculators, so every number here comes from Chipotle's and Subway's own figures. Updated Oct 2026.
At a glance
Key Differences
- Most protein under 500 calories72 g49 gBowl: Black Beans, double Chicken6" Sub: Hearty Multigrain, double Grilled Chicken, Monterey Cheddar, Shredded, Cheddar Cheese Sauce
- Calories in that order490500
- Signature item: calories660365Classic chicken bowl6" turkey on multigrain
- Signature item: sodium (daily value 2,300 mg)1,610 mg1,190 mg
- Menu items, sizes and ingredients124208
- Most protein for 500 calories or less: 72 g (490 calories) at Chipotle for a burrito bowl with Black Beans, double Chicken, against 49 g (500 calories) at Subway for a 6-inch sub with Hearty Multigrain, double Grilled Chicken, Monterey Cheddar, Shredded, Cheddar Cheese Sauce.
- Sodium in one signature item each: 1,610 mg (70% of the daily value) at Chipotle for a classic chicken bowl, and 1,190 mg (52%) at Subway for 6" turkey on multigrain.
- Chipotle lists 124 menu items, sizes and ingredients; Subway lists 208.
The details
Head to Head
| Chipotle | Subway | |
|---|---|---|
| Most protein under 500 calories | 72 g, 490 calBowl: Black Beans, double Chicken | 49 g, 500 cal6" Sub: Hearty Multigrain, double Grilled Chicken, Monterey Cheddar, Shredded, Cheddar Cheese Sauce |
| Signature item | 660 cal, 50 g proteinClassic chicken bowl | 365 cal, 26 g protein6" turkey on multigrain |
| Sodium in that item | 1,610 mg (70% of daily value) | 1,190 mg (52% of daily value) |
| How you order | Build your own | Build your own |
| Menu items in our calculator | 124 | 208 |
| Nutrients published | calories, protein, carbs, fat, saturated fat, fiber, sugar, sodium | calories, protein, carbs, fat, saturated fat, fiber, sugar, sodium |
| Data checked | Oct 2026 | Oct 2026 |
Each "most protein" order is one main dish, without sides or drinks; see how we picked them.
Side by side
Protein at Chipotle and Subway
Chipotle's Protein Options
Per standard portion, most protein first.
| Protein | Cal | Protein | Sodium |
|---|---|---|---|
| Chicken · 4 oz | 180 | 32 g | 310 mg |
| Barbacoa · 4 oz | 170 | 24 g | 530 mg |
| Carnitas · 4 oz | 210 | 23 g | 450 mg |
| Steak · 4 oz | 150 | 21 g | 330 mg |
| Sofritas · 4 oz | 150 | 8 g | 560 mg |
Subway's Protein Options
Per standard portion, most protein first.
| Protein | Cal | Protein | Sodium |
|---|---|---|---|
| Steak · 6" portion | 110 | 17 g | 450 mg |
| Subway Club® Meats (Turkey, Ham, Roast Beef) · 6" portion | 110 | 17 g | 690 mg |
| Grilled Chicken · 6" portion | 80 | 16 g | 210 mg |
| Teriyaki Glazed Chicken · 6" portion | 110 | 16 g | 350 mg |
| Roast Beef · 6" portion | 80 | 15 g | 420 mg |
| Rotisserie-Style Chicken · 6" portion | 90 | 15 g | 400 mg |
| All-American Club Meats (Ham, Turkey, Bacon) · 6" portion | 140 | 15 g | 650 mg |
| Tuna · 6" portion | 250 | 12 g | 310 mg |
| Meatballs · 6" portion | 250 | 12 g | 720 mg |
| Oven-Roasted Turkey · 6" portion | 60 | 11 g | 450 mg |
| Black Forest Ham · 6" portion | 70 | 10 g | 490 mg |
| Egg Patty · 6" portion | 180 | 10 g | 220 mg |
| Cold Cut Combo® Meats · 6" portion | 110 | 9 g | 620 mg |
| Pastrami (participating locations) · 6" portion | 130 | 9 g | 470 mg |
| Veggie Patty (participating locations) · 6" portion | 170 | 6 g | 320 mg |
| Bacon (2 strips) · 6" portion | 80 | 5 g | 170 mg |
| Genoa Salami (3 slices) · 6" portion | 70 | 3 g | 260 mg |
| Pepperoni (3 slices) · 6" portion | 80 | 3 g | 290 mg |
Try them
Example Orders
Chipotle
| Order | Cal | Protein | Sodium |
|---|---|---|---|
| Classic chicken bowl | 660 | 50 g | 1,610 mg |
| High-protein double chicken bowl | 555 | 73 g | 1,790 mg |
| Steak burrito | 1,055 | 49 g | 2,260 mg |
| Chicken salad with vinaigrette | 645 | 46 g | 1,865 mg |
| Crispy barbacoa tacos | 520 | 33 g | 1,270 mg |
| Sofritas bowl with guac | 765 | 23 g | 2,030 mg |
Subway
| Order | Cal | Protein | Sodium |
|---|---|---|---|
| 6" turkey on multigrain | 365 | 26 g | 1,190 mg |
| 6" Italian meats sub | 570 | 30 g | 1,705 mg |
| 6" veggie with avocado | 250 | 10 g | 380 mg |
| Footlong steak and cheese | 940 | 58 g | 2,750 mg |
| Footlong meatball with provolone | 1,110 | 52 g | 2,690 mg |
| Rotisserie chicken ranch wrap | 665 | 43 g | 1,965 mg |
Chipotle vs Subway FAQ
Is Chipotle or Subway healthier?
Neither is healthier across the board; it depends on what you order. By each chain's official numbers, the most protein you can get for 500 calories or less is 72 g at Chipotle and 49 g at Subway. Comparing one signature item each: 660 calories and 1,610 mg of sodium at Chipotle for a classic chicken bowl, against 365 calories and 1,190 mg at Subway for 6" turkey on multigrain. Build your usual order in both calculators to compare exactly.
Which has more protein, Chipotle or Subway?
Under 500 calories, Chipotle comes out ahead: 72 g (490 calories) at Chipotle for a burrito bowl with Black Beans, double Chicken, and 49 g (500 calories) at Subway for a 6-inch sub with Hearty Multigrain, double Grilled Chicken, Monterey Cheddar, Shredded, Cheddar Cheese Sauce. Per portion, Chipotle's highest-protein option is Chicken (32 g) and Subway's is Steak (17 g).
Which has less sodium, Chipotle or Subway?
It depends on the order. Comparing one signature item each: 1,610 mg at Chipotle for a classic chicken bowl, and 1,190 mg at Subway for 6" turkey on multigrain. The daily value is 2,300 mg. Both calculators show sodium for every item, so you can pick lower-sodium options as you build.
More Comparisons
About This Data
Figures are from each chain's own published nutrition information, as used in our Chipotle calculator and Subway calculator, where you will find the source and date. Portions are made by hand and vary. See how we source and check data.