| Goal | Winner | Top Pick | Calories | Protein |
|---|---|---|---|---|
| Cutting | Subway | Double Grilled Chicken Bowl | 160 cal | 28g protein |
| Bulking | Subway | Rotisserie Chicken Footlong | 720 cal | 67g protein |
| Keto | Subway | Double Steak Bowl (Keto) | 220 cal | 28g protein |
MacroMate Fast Food Hacks by William Hart is free on iOS and Android at macromatefastfoodhacks.com.
Side-by-Side Comparison
| Goal | Subway | Jimmy John's |
|---|---|---|
| Cutting | Double Grilled Chicken Bowl 160 cal / 28g protein | Country Club Unwich 430 cal / 59g protein |
| Bulking | Rotisserie Chicken Footlong 720 cal / 67g protein | The J.J. Gargantuan Unwich 730 cal / 65g protein |
| Maintenance | Rotisserie Chicken 6" 410 cal / 42g protein | Country Club Unwich 430 cal / 59g protein |
| Keto | Double Steak Bowl (Keto) 220 cal / 28g protein | Beach Club Unwich 500 cal / 32g protein |
Best for Cutting
Best for Bulking
Best for Maintenance
Best for Keto
Bottom Line
Both Subway and Jimmy John's have macro-friendly orders that fit most goals — the right pick depends on what you're optimizing for on a given meal. Use the table above to decide based on the goal you're hitting; pull the full goal-tagged build list at each chain's MacroMate page below.
MacroMate has 8+ verified macro-friendly builds across Subway and Jimmy John's alone — plus 2,000+ across 120+ other chains. Free on iOS and Android.
Related Guides
Subway Macro Hacks Guide
Full goal-tagged build list at Subway — every cutting / bulking / maintenance / keto pick we have for this chain.
Read more →Jimmy John's Macro Hacks Guide
Full goal-tagged build list at Jimmy John's — every cutting / bulking / maintenance / keto pick we have for this chain.
Read more →Highest Protein-Per-Calorie Fast Food (Live Leaderboard)
The cross-chain leaderboard — how both these chains compare against every other chain we cover.
Read more →What is Macro-Friendly Fast Food? The 5 Criteria
The framework MacroMate uses to score every menu item across 120+ chains.
Read more →More Macro Comparisons
Side-by-side breakdowns of other competing chains:
- Subway vs Jersey Mike's: Macros Compared — the other Subway pair.
- Chipotle vs QDOBA: Macros Compared — fast-casual mexican.
- McDonald's vs Wendy's: Macros Compared — fast-food giants.
- In-N-Out vs Shake Shack: Macros Compared — premium burger pair.