When it comes to fast food, Subway stands out as a healthier, customizable option with plenty of protein-packed choices. Whether you’re an athlete, fitness enthusiast, or simply someone looking to boost your protein intake, Subway offers a range of delicious options to meet your needs. In this guide, we’ll answer key questions about Subway and protein, helping you choose the best protein-rich sandwich for your diet.
Is Subway Good for Protein?
Absolutely! Subway is a popular choice for those seeking a quick, nutritious meal that can be tailored to their dietary goals. The chain offers various meats, cheeses, and plant-based options that are high in protein. Choosing the right toppings, bread, and fillings can significantly elevate your protein intake. For example, opting for a sandwich with turkey, chicken, or roast beef can help you meet your daily protein needs.
It’s also easy to customize your sandwich to boost its protein content—adding extra chicken strips, cheese, or choosing a high-protein bread can make a big difference. Subway’s menu offers options for every preference—including vegetarian and vegan options—while still being able to focus on protein-rich choices.
Which Subway Sandwich Is Best for Protein?
The top contenders for high-protein content at Subway include:
- Turkey Breast
- Rotisserie-Style Chicken
- Roast Beef
- Steak & Cheese
- Tuna (or Tuna Salad)
Among these, the Rotisserie-Style Chicken and Turkey Breast often rank as the best for protein if you’re looking for lean options.
Recommended High-Protein Subway Sandwich
One of the most popular high-protein sandwiches at Subway is the Turkey Breast sandwich. It’s low in fat but high in protein, making it perfect for muscle building and recovery. You can further boost its protein content by adding extra chicken strips or cheese.
If you’re looking for something even more protein-dense, consider this:
- 6-inch Rotisserie-Style Chicken with extra meat, cheese, and perhaps some boiled eggs or other toppings based on your diet.
You may also want to check this product, a protein-packed topping that can complement your Subway meal.
How Much Protein Is in Subway?
The amount of protein varies depending on the sandwich, size, and extras. Here’s a quick overview of the approximate protein content for some popular options:
- 6-inch Turkey Breast: around 23-25 grams of protein
- 6-inch Rotisserie-Style Chicken: approximately 25-27 grams
- Footlong Turkey Breast: about 46-50 grams
- Footlong Rotisserie-Style Chicken: around 50-55 grams
- Tuna Sub (6-inch): approximately 20 grams
- Tuna Sub (Footlong): around 40-45 grams
Adding cheese, eggs, or extra meat can increase these numbers. It’s important to customize your sandwich to meet your personal protein goals.
What to Eat at Subway After a Workout?
Post-workout nutrition should focus on replenishing glycogen stores and repairing muscles—protein being essential for muscle recovery. A high-protein, moderate-carb meal is ideal.
At Subway, consider:
- A 6-inch Rotisserie-Style Chicken or Turkey Breast sandwich with added cheese
- Whole wheat bread for sustained energy
- Extra protein toppings like extra chicken or eggs
- Pair with a piece of fruit or a small side salad for additional nutrients
You can also add a protein StarKist Creations or other protein sources on your sandwich for an extra boost.
Subway Calorie Calculator
Understanding calorie and macronutrient content is essential for managing your diet. Subway offers a calorie calculator on their website, allowing you to customize your sandwich and see nutrient breakdowns in real time. This tool helps you plan your meal according to your calorie and macro targets—whether you’re looking to lose weight, build muscle, or maintain your current weight.
Which Sandwich Meat Has the Most Protein?
In terms of sheer protein content, the meats with the highest protein per serving include:
- Roast Beef
- Chicken Breast (Rotisserie-Style)
- Turkey Breast
- Steak & Cheese
For example, roast beef generally contains about 23 grams of protein per 3-ounce serving, making it one of the most protein-dense options. Chicken and turkey are similar, often providing between 25-27 grams of protein for a comparable serving size.
Final Thoughts
Choosing the best protein Subway sandwich depends on your dietary goals, taste preferences, and nutritional needs. Whether you prefer lean turkey, hearty steak, or flavorful chicken, Subway offers many high-protein options to support your health and fitness journey.
Remember to customize your sandwich — add extra meat, cheese, or protein-rich toppings, and choose whole-grain bread for added fiber.
And for an extra protein boost, consider incorporating products like StarKist Creations, which packs a punch of protein and complements your Subway meal.
