Subway Grilled Chicken Wrap Calories & Nutrition Facts
The Subway Grilled Chicken Wrap contains 680 calories and 48 grams of protein in the standard 349-gram serving. It comes with grilled chicken, Monterey Cheddar cheese, fresh vegetables, and a 12-inch large tortilla.
What’s in the Wrap?
The standard Grilled Chicken Wrap combines a large soft tortilla with grilled chicken, Monterey Cheddar cheese, and several fresh vegetables.
Ingredients
- Tortilla: 12-inch soft wrap
- Protein: Footlong tender grilled chicken
- Cheese: Monterey Cheddar
- Vegetables: Lettuce, spinach, tomatoes, cucumbers, peppers, and onions
Protein-to-calorie ratio
The wrap provides approximately 7.1 grams of protein per 100 calories.
At about 7.1 grams of protein per 100 calories, the wrap offers a substantial amount of protein for its calorie content.
It’s still a 680-calorie meal, though, so it’s better described as a high-protein option rather than a low-calorie one.
Is it a Healthier choice?
The Grilled Chicken Wrap has several nutritional positives like 48 g of protein, only 1 g of added sugar, and 3 g of dietary fiber.
But there are also some numbers worth paying attention to.
The wrap contains 1,240 mg of sodium, which is more than half of the 2,300 mg daily sodium limit commonly used for general nutrition guidance.
So, if you’ve already eaten several high-sodium foods that day, the wrap’s sodium content becomes more relevant.
But compared with several other protein-heavy Subway wraps, the Grilled Chicken Wrap provides a particularly strong protein amount without having the highest calorie, fat, or sodium numbers in the category.
In our comparison of Subway wraps, a registered dietitian ranked the Grilled Chicken Wrap as the #1 healthiest Subway wrap, based on factors including protein, calories, fiber, sodium, and added sugar.
So, if you’re choosing between Subway wraps and your priority is protein and overall nutritional balance, the grilled chicken wrap is one of the best choices from the menu.
Who Is the Grilled Chicken Wrap Best For?
The wrap makes the most sense if your priority is getting a substantial amount of protein in one meal.
It’s particularly interesting for people who:
- Want a filling Subway meal
- Prioritize protein
- Don’t mind a 600+ calorie meal
- Want relatively low added sugar
- Prefer chicken over processed meats
It may be less suitable if your main priority is:
- Keeping calories very low
- Minimizing sodium
- Minimizing saturated fat
In those situations, another Subway option may fit your goals better.
How to Customize the Grilled Chicken Wrap
The nutrition above applies to the standard Grilled Chicken Wrap.
But Subway lets you customize your order, and changing the cheese, sauce, protein, or other ingredients can change the final nutrition.
If you’re trying to hit a specific calorie or protein target, don’t rely solely on the standard number.
If you’re trying to reduce calories, sauce and cheese are usually more useful places to make changes than removing vegetables.
If protein is your priority, however, removing the chicken isn’t a particularly useful trade-off.
You can use our calorie calculator from the homepage to build your exact wrap and see the calories, protein, carbs, fat, sodium, and other nutrition information for your customized order.
