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Best Subway Sandwich for Protein

Looking for a portable, high-protein meal? People frequently choose Subway sandwiches when they want something to eat quickly and thoroughly. With so many different meats, vegetables, and sauces available, making your sandwich healthy for you is simple. What Subway sandwich has the most protein, though?

Exterior view of Subway Restaurant Ljubljana Slovenia

Experts in nutrition say there are a few choices that stand out. With 19 grams of protein in a 6-inch sub, the oven-roasted turkey sandwich, for instance, is a fantastic option.

The Grilled Chicken sandwich, which comes in a 6-inch sub, contains a staggering 27 grams of protein if you’re seeking for even more.

Additionally, extra protein-rich vegetables like avocado and spinach can be added to the Veggie Delite sandwich for people who eat only plants.

But it’s not only about the protein content; you need also take other things like calorie count and salt levels into account.

You can make a pleasant and healthy Subway sandwich that satisfies your protein needs without losing flavor by picking the proper ingredients and toppings.

Try one of these high-protein sandwich options the next time you’re in the mood for one to energize your body for the day ahead.

Understanding the Importance of Protein

Protein is a crucial component that you must take if you want to gain lean muscle mass.

Table of Breakfast Sandwiches Sets at Subway Sandwich

Amino acids, which are the components of protein and the building blocks of muscle tissue.

Protein intake must be adequate to promote the growth of lean muscle mass.

Additionally, protein is essential for rebuilding and repairing muscle tissue that is destroyed during workouts. Microscopic tears occur in your muscles after physical exertion.

Protein is required for the mending of these tears so that they can become stronger and larger.

In addition to helping your muscles grow and mend, protein serves a number of other crucial roles in your body. It supports your immune system, maintains strong bones, and controls metabolism.

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Subway provides a variety of high-protein sandwich alternatives if you’re trying to up your protein intake.

You may make a sandwich that is delicious and high in protein by choosing the appropriate combination of components.

Although protein is significant, you should not limit your attention to it. For overall health and wellness, a diet rich in a range of fruits, vegetables, whole grains, and healthy fats is crucial.

Top Subway Sandwiches for Protein

You’re in luck at Subway if you’re seeking high-protein alternatives. For individuals wishing to up their protein consumption, Subway provides a wide selection of sandwiches that are loaded with protein.

Subway Ham Sandwich with Vegetables

Here are some of the top Subway sandwiches for protein:

Oven Roasted Chicken

Those seeking to increase their intake of protein should consider the oven-roasted chicken sandwich.

The 23 grams of protein in a 6-inch sandwich make it a filling and fulfilling lunch. In addition, it has little calories and fat, making it a healthy option.

Rotisserie-Style Chicken

The sandwich made with Rotisserie-Style Chicken is another excellent choice. This sandwich is constructed with perfectly roasted, tender, and juicy chicken.

For individuals trying to up their protein consumption, a 6-inch sandwich with 22 grams of protein is a terrific option.

Turkey Breast

The Turkey Breast sandwich is a wonderful option if you’re seeking lean protein.

An 18-gram serving of protein in a 6-inch sandwich makes it a filling and fulfilling lunch. In addition, it has little calories and fat, making it a healthy choice.

Steak and Cheese

The Steak and Cheese sandwich is a terrific choice for meat eaters. The 23 grams of protein in a 6-inch sandwich make it a filling and fulfilling lunch. It also has a ton of flavor, making it a great option.

Subway Club

A traditional sandwich that is loaded with protein is the Subway Club. 22 grams of protein are found in a 6-inch sandwich, making it a delicious and filling lunch.

It’s also a tasty choice because it’s packed with turkey, roast beef, and ham.

Overall, Subway has a wide selection of sandwiches that are high in protein, making it a perfect choice for people trying to eat more protein.

There is a sandwich at Subway for everyone, whether they are craving chicken, turkey, beef, or ham.

Factors to Consider When Choosing a Subway Sandwich for Protein

There are a few things to think about when shopping for a protein-rich Subway sandwich.

Background of Subway Sandwiches

When making your decision, bear the following in mind:

Type of Meat

The quantity of protein you get from your sandwich can be significantly impacted by the sort of meat you select. Pick lean meats such as roast beef, chicken, or turkey.

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These meats are an excellent option for people trying to improve their protein consumption because they are low in fat and high in protein.

Serving Size

The amount of protein in your sandwich will also depend on the sandwich’s serving size.

Instead of a 6-inch sandwich, think about ordering a footlong sandwich if you’re searching for a high-protein choice. You will receive more meat and overall protein as a result of this.


The quantity of protein you get from your sandwich might also be impacted by the toppings you use.

Veggies high in protein, such as spinach or peppers, or avocado, which is high in healthy fats and can make you feel fuller for longer, might be added.

Steer clear of high-fat toppings like bacon or cheese, which can add extra calories and fat.

Bread Choice

The amount of protein in your sandwich can also vary depending on the bread you use. Choose whole-grain bread instead than white bread since it has more fiber and protein.

Alternatively, you can request that your sandwich be cooked as a wrap rather than on bread, which will enhance the protein content while lowering the overall carbohydrate content.

You can make a high-protein meal that will assist you in achieving your nutritional objectives by taking these things into account when selecting your Subway sandwich.

How to Customize Your Subway Sandwich for More Protein

There are numerous methods to add more protein to your Subway sandwich when building it.

Subway Sandwich Restaurant.

Here are some suggestions for adding more protein to your sandwich:

Choose the Right Bread

Start by choosing the right bread first. To increase the amount of fiber and protein in your meal, choose whole-grain bread or a wrap.

In comparison to the spinach wrap, which contains 5 grams of protein per wrap, the 9-Grain Wheat bread has 6 grams of protein per 6-inch serving.

Load Up on Lean Protein

Next, pick a source of lean protein. Roast beef, turkey breast, and grilled chicken are all excellent choices.

With 19 and 23 grams of protein in a 6-inch sub, respectively, the oven-roasted turkey and the rotisserie-style chicken are two of the menu items with the greatest amounts of protein.

Add Extra Meat

Add more meat to your sandwich if you need even more protein. The Roast Beef, Turkey Breast, and Black Forest Ham are all excellent choices.

Just be aware that adding more meat may result in an increase in salt and calories.

Choose Protein-Rich Toppings

Finally, pick toppings that are high in protein to give your sandwich even more protein. Among the best alternatives are:

  • Cheese: Provolone and Swiss cheese are both high in protein, with 7 and 8 grams of protein per slice, respectively.
  • Egg: Adding a hard-boiled egg to your sandwich can add an extra 6 grams of protein.
  • Bacon: While bacon is high in fat and sodium, it’s also high in protein, with 3 grams of protein per slice.
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You can simply add more protein to your Subway sandwich by using these suggestions.

Just be sure to keep an eye on your calorie and sodium intake, and wherever you can, choose lean protein sources.

Frequently Asked Questions

Sandwich Ham at Subway Sandwich Restaurant.

What are the best Subway sandwiches for protein?

Subway offers a variety of sandwiches that are high in protein. Some of the best options include:
Oven Roasted Chicken: This sandwich contains 23 grams of protein in a 6-inch sub.
Steak and Cheese: This sandwich contains 25 grams of protein in a 6-inch sub.
Turkey Breast: This sandwich contains 18 grams of protein in a 6-inch sub.
Subway Club: This sandwich contains 22 grams of protein in a 6-inch sub.
Roast Beef: This sandwich contains 24 grams of protein in a 6-inch sub.
Tuna: This sandwich contains 20 grams of protein in a 6-inch sub.

Can I customize my sandwich to add more protein?

Yes, you can customize your sandwich to add more protein. Some ways to do this include:
Adding double meat: This will add more protein to your sandwich.
Adding cheese: Cheese is a good source of protein and can be added to any sandwich.
Adding extra veggies: While veggies are not a significant source of protein, they can help to bulk up your sandwich and make it more filling.

Are Subway sandwiches a healthy source of protein?

Subway sandwiches can be a healthy source of protein, depending on what you choose. Some sandwiches are high in protein but also high in calories and sodium. To make your sandwich healthier, choose whole grain bread, load up on veggies, and choose lean protein options like turkey breast, chicken breast, or roast beef.

Can I get a salad instead of a sandwich for a high-protein meal?

Yes, Subway offers salads that are high in protein. Some good options include:
Chicken and Bacon Ranch Salad: This salad contains 35 grams of protein.
Turkey Breast and Black Forest Ham Salad: This salad contains 22 grams of protein.
Steak and Cheese Salad: This salad contains 23 grams of protein.

Can I get a vegetarian sandwich that is high in protein?

Yes, Subway offers vegetarian options that are high in protein. Some good options include:
Veggie Delite: This sandwich contains 9 grams of protein in a 6-inch sub.
Beyond Meatball Marinara: This sandwich contains 24 grams of protein in a 6-inch sub.
Veggie Patty: This sandwich contains 22 grams of protein in a 6-inch sub.

Sandwich at Subway restaurant.

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Written by Brian Nagele

Brian attended West Virginia University, then started his career in the IT industry before following his passion for marketing and hospitality. He has over 20 years experience in the restaurant and bar industry.

As a former restaurant owner, he knows about running a food business and loves to eat and enjoy cocktails on a regular basis. He constantly travels to new cities tasting and reviewing the most popular spots.

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