High Protein Subway Options
Subway restaurants is famous for making weight-loss-friendly sandwiches. But a low calorie lunch is just one piece to the puzzle. There are plenty of high protein options at Subway that will help keep you full and lose weight.
Some people focus on calories and sugar when looking to shed inches from their waist. And while tracking these things can be useful, consuming enough protein is often overlooked.
Most restaurants aren’t known for offering balanced meals. The truth is, it’s quite easy to find items that are loaded with carbs and fat. The good news is there are a handful of high protein Subway options you can choose from.
Why Your Body Needs Protein
So, why is protein important? It plays a critical role in the creation and maintenance of every cell in our bodies. In other words, protein provides fuel for our cells so our bodies can operate properly.
It’s also referred to as a “macronutrient,” which means that we need relatively large quantities of protein to stay healthy.
Eating high-protein foods can help speed up recovery after training, curb hunger, help maintain a healthy weight, build muscle, and reduce muscle loss.
High Protein Subway Options
In order to compile this data I used 6″ sandwich options found from Subway’s nutrition details. I figured this would be helpful for two reasons:
The first reason is that Subway always has “limited time” sandwiches. So it doesn’t make sense to make a list of high protein Subway sandwiches that won’t last forever.
The second reason is that high protein isn’t always better. Sure, it’s possible to get a footlong pro (double protein) sandwich that contains over 100 grams of protein.
The problem is these sandwiches are also pushing 1500 calories. Now I don’t know about you, but that’s more than half of my daily calories in one meal!
Here’s the best 6″ high protein Subway options:
1. Crispy Chicken
| Calories | 530 |
| Protein | 30g |
| Carbohydrate | 66g |
| Fat | 17g |
2. Rotisserie-Style Chicken
| Calories | 310 |
| Protein | 25g |
| Carbohydrate | 41g |
| Fat | 5g |
3. Meatball Marinara
| Calories | 450 |
| Protein | 24g |
| Carbohydrate | 49g |
| Fat | 17g |
4. Sweet Onion Chicken Teriyaki
| Calories | 360 |
| Protein | 23g |
| Carbohydrate | 57g |
| Fat | 4g |
5. Steak
| Calories | 330 |
| Protein | 22g |
| Carbohydrate | 43g |
| Fat | 7g |
6. Italian B.M.T.
| Calories | 410 |
| Protein | 20g |
| Carbohydrate | 44g |
| Fat | 17g |
7. Turkey Breast
| Calories | 280 |
| Protein | 19g |
| Carbohydrate | 43g |
| Fat | 5g |
8. Tuna (with Mayonnaise)
| Calories | 440 |
| Protein | 19g |
| Carbohydrate | 40g |
| Fat | 22g |
9. Black Forest Ham
| Calories | 280 |
| Protein | 18g |
| Carbohydrate | 43g |
| Fat | 5g |
10. Cold Cut Combo
| Calories | 400 |
| Protein | 17g |
| Carbohydrate | 43g |
| Fat | 18g |
11. Veggie Delite
| Calories | 210 |
| Protein | 10g |
| Carbohydrate | 39g |
| Fat | 3g |
What’s the Best High Protein Sub?
The best high protein Subway option is the rotisserie-style chicken sandwich. A 6″ sub is packed with 25 grams of protein and it’s only 310 calories.
This makes it the second highest protein option at Subway (the Crispy Chicken has 30 grams of protein). But I would argue the rotisserie-style chicken sandwich is the most balanced item you can get on the menu.
Even though the Crispy Chicken sub has 5 more grams of protein per serving, it also has 220 more calories. So, you can see that protein by itself is not the end all measurement when it comes to eating healthy.
The most important thing when it comes to losing weight is eating in moderation. Because if there’s one thing you learn from this article, it’s that more protein isn’t always better.
Sometimes this comes with a cost of higher calories. Keep these things in mind the next time you’re deciding what to order at Subway.