New Subway Protein Pockets: What they Offer?

Let’s talk about something new at Subway. The Subway protein pockets, I’ve been seeing these pop up on the menu, but are they any good? Are they actually healthy? Which one should you order? So, I did what I always do. Dug into the nutrition numbers so you don’t have to waste time.

If you haven’t seen these yet, protein pockets are basically these folded tortillas stuffed with meat, cheese, sauce, all that good stuff. They toast them so the outside gets kind of crispy. Different from the subs, different from the wraps. Kind of their own thing.

First of all, I want to mention that I have updated the calorie calculator with the latest protein pockets so you can check out their nutritional value.

So, Subway’s pushing them as the high-protein option. And sure, they’ve got protein. But we don’t just look at one number. We’re looking at everything today, calories, fat, sodium, all of it.

There are four of them right now. Let’s run through each one.

Baja Chicken

This one’s 330 calories, 24 grams of protein, 750mg of sodium, with:

Honestly? This is probably the one I’d grab. The Baja thing means it’s got a little southwest seasoning going on. Nothing crazy spicy, but definitely some flavor there.

The numbers work. 330 calories is light enough that you’re not blowing your lunch budget. 24 grams of protein will hold you over until dinner. And 750mg of sodium is actually reasonable compared to a lot of fast-food stuff.

If you’re standing at the counter with no idea what to pick, it just works.

Ingredients:

1. 9″ Wrap
2. Protein: Grilled Chicken
3. Cheese: Monterey Cheddar
4. Veggies: Lettuce, Tomatoes, Jalapeños
5. Sauce: Baja Chipotle

Note: Protein pockets are not customizable, which means you can remove any of the item from the ingredient list or add them again but cannot add any extra item in it.

Peppercorn Ranch Chicken

330 calories, 24 grams of protein, 800mg of sodium, and:

That’s almost identical to the Baja.

Yeah, they’re basically twins nutrition-wise. The difference is the sauce situation. This one’s got that peppercorn ranch thing happening. Creamy, a little tangy, a little kick from the pepper.

So, really, your choice here comes down to flavor preference. You want southwest spices? Go Baja. You want ranch? Go Peppercorn. Simple as that.

Ingredients:

1. 9″ Wrap
2. Protein: Grilled Chicken
3. Cheese: Monterey Cheddar
4. Veggies: Lettuce, Tomatoes, Jalapeños
5. Sauce: Peppercorn Ranch

Turkey & Ham

Alright. This one’s a little different. 320 calories, 21 grams of protein, 1260mg of sodium with:

So, here’s the thing. This is the lowest-calorie option. 320 is solid if you’re counting every single calorie. Fat content is lower, too.

But that 1,260 mg of sodium for a 320-calorie meal is not considered good or healthy. It is very high in sodium relative to the calorie count, making it a poor choice for daily consumption.

To put that in perspective, some health organizations recommend staying under 1500mg for adults for the entire day. This one pocket gets you most of the way there. Before you eat anything else.

The turkey and ham combo is classic. Tastes fine, nothing exciting, but nothing offensive either. If you’re someone who doesn’t worry about salt, this could be your pick. If your doctor mentions blood pressure, maybe think twice.

Ingredients:

1. 9″ Wrap
2. Protein: Oven Roasted Turkey, Black Forest Ham
3. Cheese: Provolone
4. Veggies: Lettuce, Tomatoes, Pickles
5. Sauce: Honey Mustard

Italian Trio

Okay, so this is the heavy one. 480 calories, 1580mg sodium, 22 grams protein (in the image it says 23g protein, but in the nutritional chart it is 22g) with:

480 calories are mild. The fat is more than double that of some of the others. And 1580mg of sodium is just a lot.

Also worth mentioning, there’s 1 gram of trans fat here. The others have zero. Trans fat is the stuff they tell everyone to avoid as much as possible.

Protein-wise, you’re getting 22 grams. Which is actually less than the Baja and Peppercorn options. So, more calories, more fat, more sodium, less protein. Math doesn’t lie.

If you’re going to eat this one, eat it because you want it, not because you think it’s healthy. Know what you’re getting into.

Ingredients:

1. 9″ Wrap
2. Protein: Pepperoni, Genoa Salami, Black Forest Ham
3. Cheese: Provolone
4. Veggies: Lettuce, Tomatoes, Banana Peppers
5. Sauce: Roasted Garlic Aioli

So, what to have?

Depends on what you’re after.

If you want a balanced, solid, all-around choice, grab the Baja Chicken. Good numbers, good flavor, nothing crazy.

If you’re a ranch person, Peppercorn Ranch is basically the same deal. Slight sodium difference, but nothing major.

If you’re cutting calories hard and don’t care about salt, Turkey & Ham is technically the lowest calorie. Just keep an eye on that sodium later in the day.

And the Italian Trio? Look, sometimes you want the indulgent thing. Nothing wrong with that. Just don’t trick yourself into thinking it’s diet food. It’s not. It’s the cheat meal option.

Final Thoughts

Protein pockets are a decent addition to the menu. They’re easy to eat on the go, they’re warm and toasty, and a couple of them actually fit pretty well into a normal day of eating.

The Baja and Peppercorn versions are genuinely good picks. Turkey & Ham works if sodium isn’t your concern. Italian Trio is an occasional treat.

Like I always say, though, don’t just look at the name. Protein pocket sounds healthy, but the Italian Trio proves that names don’t mean much. Look at the actual numbers.

I’ve got all this data in the calorie calculator and in the protein calculator if you want to play around with it. See how these fit your own goals. Everyone’s different.

Which one have you tried? Drop it in the comments. I’m curious if anyone’s had all four yet.