Medium sub. The best protein-per-calorie meat on the menu, kept simple.
590 cal · 45g protein · 73g carbs · 16g fat
Italian-Style Combo
Medium sub. Capicola, salami and ham on white with oil, vinegar and oregano.
1360 cal · 86g protein · 94g carbs · 73g fat
Chicken Bacon Ranch
Medium sub. Lemon garlic chicken, two slices of bacon, pepper jack and ranch.
855 cal · 56g protein · 78g carbs · 34g fat
Meatball Parm
Medium sub. Meatballs, mozzarella, tomato sauce and parmesan on ciabatta.
1020 cal · 52g protein · 108g carbs · 47g fat
Veggie Hummus Wrap
Medium fillings on a spinach wrap. No meat, no cheese.
415 cal · 13g protein · 68g carbs · 12g fat
Lightest Filling Sub
Medium sub. Turkey and vegetables on wheat with mustard, no oil or mayo.
490 cal · 34g protein · 75g carbs · 4g fat
Wegmans Sub Shop Nutrition Standouts
Chicken Tenders packs the most protein on the menu at 15g.
Roast Beef is the most protein-efficient pick — 12g of protein for 60 calories.
Salami is the highest-sodium item at 850 mg — worth knowing if you're watching salt.
Wrap - Spinach carries the most carbs at 48g.
Hot Honey has the most sugar at 9g.
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Wegmans Sub Shop Macro Calculator FAQ
The size decides most of it. A medium turkey sub with lettuce, tomato and mustard is about 555 calories. The same build on a small is about 285. A medium Italian-style combo with capicola, salami, ham, provolone and oil runs about 1,360, and the large version of that build clears 2,700.
On a medium, a wheat wrap is the lightest base at 230 calories, followed by the gluten free roll at 240. Among the standard rolls, wheat is lowest at 350, then white at 380, ciabatta at 400, white everything at 410 and white sesame seeded at 430. Wraps are published at one size, so they do not scale up on a large.
Roast beef is the most protein-efficient meat: 120 calories for 25g of protein on a medium. Turkey and spicy ham both give 20g for 100 calories. Pulled rotisserie chicken has the most protein outright at 27g, for 150 calories. Shaved steak matches it at 28g but costs 260 calories.
Wegmans portions each filling separately by size rather than scaling one recipe, and a large is roughly double a medium. Turkey goes 50 calories on a small, 100 on a medium, 200 on a large. Bread moves the same way: white is 190, 380 and 770. Bacon is portioned by slice count, at one, two and four slices.
Mayonnaise is the biggest jump by a wide margin at 260 calories on a medium. Spicy sriracha mayo is 160, thousand island 140, horsey mayo 120 and blue cheese or ranch 90 each. Yellow mustard is 10 and red wine vinegar is 0, so switching the spread is the cheapest calorie cut available.
Enough to matter. Salami alone is 1,700mg on a medium, capicola 1,210, and spicy ham and meatballs 1,070 each. A medium Italian-style combo lands near 5,000mg, which is more than double the daily recommendation. A medium roast beef build with mustard instead of oil comes in closer to 1,185mg.
Yes, in wheat or spinach. A wheat wrap is 230 calories with 6g of fiber, and a spinach wrap is 260. Both are published at a single size, so the wrap stays the same while the fillings scale with the size you order.
Yes. Every value comes from the Wegmans Sub Shop nutrition facts document, last updated August 12, 2026. Store portions vary in practice, and two rows in the source carry rounding artifacts where listed sugars slightly exceed listed carbohydrates, which are left exactly as Wegmans publishes them.
