Subway Italian Trio Protein Pocket: 480 calories
- 22gProtein
- 32gCarbs
- 29gFat
- 1,580mgSodium
Add it to an order in the calculator
Official U.S. values from Subway U.S. Nutrition Information (January 2026), last checked October 11, 2026. Restaurants change recipes, so values in your area can differ.
Subway Italian Trio Protein Pocket nutrition facts
| Item | Calories | Protein | Carbs | Fat | Sodium | % of 2,000 cal |
|---|---|---|---|---|---|---|
| Italian Trio Protein Pocket | 480 | 22g | 32g | 29g | 1,580mg | 24% |
The Subway Italian Trio Protein Pocket is about 24% of a 2,000-calorie day and 69% of the 2,300mg daily sodium limit in the U.S. Dietary Guidelines.
How to make a Subway order lighter
- Order the Turkey & Ham Protein Pocket instead: 160 fewer calories, 21g protein.
- Order the Baja Chicken Protein Pocket instead: 150 fewer calories, 24g protein.
- Order the Peppercorn Ranch Chicken Protein Pocket instead: 150 fewer calories, 24g protein.
How long it takes to burn off
For a 155 lb person, the Subway Italian Trio Protein Pocket takes about 108 minutes of brisk walking, 50 minutes of running (5 mph) or 50 minutes of cycling. Figures from Harvard Health’s calories-burned table; heavier people burn calories faster.
Compared with other restaurants
The closest item of the same kind at other chains:
- Panera Bread Toasted Italiano on Baguette (Half): 670 calories, 29g protein
Questions people ask
The Subway Italian Trio Protein Pocket has 480 calories, with 22g of protein, 32g of carbs and 29g of fat, according to the restaurant’s official U.S. nutrition information.
The Turkey & Ham Protein Pocket has 320 calories, 160 fewer, and still keeps most of the protein.
More Subway calories
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