Subway bowls are the chain’s answer to the rise of bowl style meals at Chipotle, Sweetgreen, and Cava. There are two very different bowl categories at Subway, and most articles only cover one. This guide covers both.
Subway Bowls at a Glance
- Two main bowl categories: No Bready Bowls (no carb base) and Signature Rice Bowls (rice base)
- Price range: about 7.49 to 15.49 dollars depending on the bowl and location
- Calories: roughly 90 to 670 depending on the build
- Protein: 18g to 48g per bowl
- No Bready Bowls can hit as low as 5g net carbs, ideal for keto
- Signature Rice Bowls offer global flavors like Jerk, Shawarma, and Southwest
- Customizable with veggies, sauces, double protein, and add ons
Protein bowls are for low carb eating. Rice bowls are for flavor exploration.
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The Two Main Types of Subway Bowls
Subway No Bready Bowls
Renamed from Protein Bowls in 2021, these are footlong sandwich fillings served in a bowl over lettuce or spinach. No bread, no rice, just protein, veggies, cheese, and sauce. Around 21 customizable options across stores. This is the format most US customers see and the keto and low carb go to.
Subway Signature Rice Bowls
Newer additions launched in Canada and gradually rolling out in select US markets. Rice bowls feature a base of brown, red, and wild rice blend with globally inspired flavors. Current lineup includes Shawarma Chicken, Jerk Spiced Chicken, Jerk Spiced Steak, Southwest Steak and Avocado, and Sweet Onion Chicken Teriyaki. The Jerk options were co-created with Toronto Raptors players Scottie Barnes and Chris Boucher.
Why You Can Trust This Guide
Numbers come from Subway’s official US and Canadian newsroom announcements, January 2026 nutrition PDFs, and current pricing from major Subway aggregators. Pricing verified May 2026.
One important note. Signature Rice Bowls are widely available in Canada but only at select US stores. Check the app first.
Subway No Bready Bowls Menu and Prices
| Bowl | Typical Price | Calories | Protein |
|---|---|---|---|
| Turkey Breast Bowl | 7.49 to 12.49 | 90 to 280 | 20 to 24g |
| Rotisserie Chicken Bowl | 8.49 to 14.49 | 170 to 290 | 22 to 36g |
| Tuna Protein Bowl | 14.19 | 550 | 26g |
| Sweet Onion Chicken Teriyaki Bowl | 13.49 to 14.99 | 360 to 480 | 32 to 38g |
| Chicken and Bacon Ranch Bowl | 14.49 to 15.49 | 420 to 760 | 36 to 42g |
| Steak Philly Bowl | 13.49 to 15.49 | 410 to 940 | 38 to 48g |
| Italian B.M.T. Bowl | 14.49 | 480 | 30g |
| Grilled Chicken Bowl | 12.99 to 14.49 | 620 | 48g |
| Roast Beef Bowl | 13.99 to 14.99 | 610 | 48g |
| Meatball Marinara Bowl | 13.49 | 720 | 35g |
Subway Signature Rice Bowls Menu and Prices
| Rice Bowl | Typical Price | Calories | Protein |
|---|---|---|---|
| Shawarma Chicken Rice Bowl | 11.99 to 13.99 CAD | 580 to 670 | 32 to 38g |
| Jerk Spiced Chicken Rice Bowl | 11.99 to 13.99 CAD | 540 to 640 | 30 to 36g |
| Jerk Spiced Steak Rice Bowl | 12.99 to 14.99 CAD | 580 to 680 | 32 to 40g |
| Southwest Steak and Avocado Rice Bowl | 13.49 to 14.99 CAD | 620 to 700 | 35 to 42g |
| Sweet Onion Chicken Teriyaki Rice Bowl | 11.99 to 13.99 CAD | 520 to 600 | 30 to 36g |
US pricing typically runs 10 to 20 percent lower than Canadian pricing in equivalent dollars. California, NYC, Hawaii, and Alaska stores often charge 1 to 3 dollars more.
Which Subway Bowl Should You Choose
Best overall is the Sweet Onion Chicken Teriyaki Bowl in either format.
Best for keto is any No Bready Bowl with Tuna, Rotisserie Chicken, or Grilled Chicken. Net carbs stay below 10g.
Best for high protein is the Grilled Chicken or Roast Beef No Bready Bowl at 48g protein each.
Best for flavor adventure is the Shawarma Chicken Rice Bowl with tahini and Nashville hot sauce.
Best for big appetites is the Southwest Steak and Avocado Rice Bowl.
Best for budget is the Turkey Breast No Bready Bowl at 7.49 in many US stores.
Pros and Cons
What is good:
- Same protein portion as a footlong sandwich
- More customization than most fast food bowls
- Keto, gluten free, and high protein options
- Two formats covering both low carb and rice eaters
- Globally inspired flavors in the rice bowl lineup
- 20+ total bowl variations
What is not so good:
- Sodium runs higher than sandwich versions
- Costs match or beat the footlong despite no bread
- Rice bowls not yet available at every US Subway
- Vegetarian options very limited
- Often missing from printed menus
- App coupons rarely apply
How to Order Subway Bowls
- Open the Subway app to check which bowls your local store offers
- Pick your format, No Bready Bowl or Signature Rice Bowl
- Choose your protein
- Add free veggies and pick cheese if you want one
- Choose a sauce or oil and vinegar
- Decide on add ons like avocado, double meat, or extra cheese
Frequently Asked Questions
How much do Subway bowls cost?
Subway bowls cost between 7.49 and 15.49 dollars depending on protein and location. No Bready Bowls like Turkey or Rotisserie Chicken are cheapest. Premium options like Steak Philly and Tuna sit at the top.
What is the difference between a Subway protein bowl and a rice bowl?
The protein bowl, officially called the No Bready Bowl, has no rice or bread, just lettuce or spinach with the same fillings as a footlong sub. The Signature Rice Bowl uses a base of brown, red, and wild rice with globally inspired flavors like Jerk and Shawarma.
Are Subway bowls healthy?
They can be. No Bready Bowls are high in protein and low in carbs but high in sodium. Rice Bowls offer more balanced macros with whole grain rice. Watch the sauces, which add most of the calories.
Are Subway rice bowls available in the US?
Signature Rice Bowls launched in Canada and are slowly rolling out to select US markets in 2026. Most US Subway stores still primarily offer No Bready Bowls. Check the Subway app for your location.
Can I order Subway bowls on the app?
Yes. Open the app, choose Bowls from the menu, and customize. App orders sometimes get earlier prep times than walk ins.
Final Verdict
Are Subway bowls worth ordering in 2026? Yes, with one caveat.
For keto, low carb, gluten free, or high protein eaters, the No Bready Bowls are some of the best fast food choices available. For people who want a filling rice based meal with bold flavors, the new Signature Rice Bowls deliver, especially Shawarma and Jerk options.
Catches are real. Sodium runs higher than sandwich versions. Pricing matches or beats the footlong despite skipping bread. Rice bowls are still patchy in US availability.
Your next steps:
- Open the Subway app and check which bowls your local store offers
- Start with a Sweet Onion Chicken Teriyaki Bowl or Shawarma Rice Bowl
- Customize ruthlessly, free veggies add bulk without calories
Expert Tip From the Author
The trick that makes any Subway bowl significantly better. Ask for the sauce on the side, not poured over the bowl.
Subway bowls get soggy fast because the protein, veggies, and sauce sit on top of the base. Sauce poured directly turns the rice mushy or the lettuce wilted in ten to fifteen minutes. Kept separate, you control how much hits each bite.
The other trick. Ask for double protein instead of cheese. Price difference is usually similar, but double protein adds 12 to 15g of protein versus 4 to 6g for cheese. Better value for protein density.
