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High Protein Subway Sandwich: 12 Delicious Options

subway sandwich

Subway has long been regarded as one of the healthiest fast food places and it’s easy to understand why. Subway allows you to make your own sandwich, so you can easily personalize your order to create the ideal healthy lunch for your diet.

In this tutorial, I’ll help you select the healthiest and high-protein Subway sandwich based on your preferences.

Whether your goals are to develop muscle or lose weight, I want to help you choose the most nutritious food at Subway to support them.

We’ll look at both the highest protein and lowest calorie options. Finally, we’ll look at many customization choices to help you create the most healthy alternative for your diet.

And if that isn’t enough, I’ve broken down each sandwich and wrap so you can discover the best option for you.

Subway is well known for their sandwiches, but they also serve bowls and salads, so we must review the full menu to obtain a complete perspective.

So let’s get the ground running.

Subway Sandwiches: The Best High-Protein Options For A Healthier Diet

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Subway has carved out a niche in the fast food industry by offering a healthier alternative to regular fast food eateries.

Subway, with a focus on fresh ingredients and customizable meals, offers a selection of sandwiches to meet various nutritional demands, including those seeking high-protein alternatives.

In this session, we will look at the Subway sandwiches with the most protein and explain how to make healthy choices while buying your next sub.

Meanwhile, let’s discuss “Understanding Protein Needs.”

Understanding Protein Needs

Before we get into the specifics of Subway’s menu, let’s talk about why protein is so important in our diets.

Protein is required for tissue growth and repair, enzyme and hormone production, and immune system function.

The Recommended Dietary Allowance (RDA) for protein is 46 grams per day for women and 56 grams per day for men; however, individual requirements may differ depending on age, gender, weight, and activity level.

Subway High Protein Sandwich Options

Subway sandwiches are a quick, simple, and delicious method to meet your daily protein needs.

You can always personalize your order, but Subway’s vast prepared sandwich menu offers a plethora of delicious alternatives that are well-balanced and high in protein.

With that in mind, I’ve produced a list of high-protein Subway sandwiches, each of which has more than 80 grams of protein per serving.

Honestly, I think they’re all excellent and this list has something for everyone!

High Protein Subway Sandwich

1. The Monster

The monster is the best sub on our list, with plenty of steak and bacon, peppers, onions, and a double serving of cheddar cheese served on handmade Italian bread and topped with creamy peppercorn ranch sauce.

It’s easily the most protein-packed sandwich on Subway’s menu, with 114 grams of protein per footlong pro.

2. Chicken and Bacon Ranch

A footlong pro chicken & bacon ranch is the highest protein option among all their chicken sandwiches, with 107 grams.

It has grilled chicken, chicken bacon and melted Monterey cheddar, as well as lettuce, tomatoes, onions, and peppers. Of course, it’s served with creamy ranch dressing, but you can omit it to save 160 calories.

3. The Great Garlic

The wonderful garlic sandwich is all about flavor, with the added benefit of a high protein level.

The sandwich is loaded with rotisserie-style chicken, crispy bacon, provolone cheese and fresh vegetables, all topped with a generous dollop of roasted garlic aioli. A footlong with double meat contains almost 100 grams of protein in total.

4. The Philly

Subway’s version of a famous Philly cheesesteak includes a hefty amount of beef, provolone cheese, green peppers, onions, and a dash of mayonnaise. If you want to minimize calories, skip the mayonnaise; it can add over 200 calories to a sandwich this size while providing almost no extra protein.

5. Subway Club

The Subway Club sandwich contains plenty of protein thanks to a combination of oven-roasted turkey, sliced roast beef, and black forest ham.

This meaty Subway sandwich is balanced out with plenty of greens and vegetables for a fresh crunch and fiber boost. In addition to being a good source of protein, it is also one of the lowest-calorie selections on the list!

6. Turkey Cali Club

This delightful sandwich contains 94 grams of protein and includes smashed avocado, melty mozzarella cheese, and salad greens on multigrain toast, as well as oven-roasted turkey and crispy bacon.

It’s a vegetable-packed classic that’s similar to California-style avocado toast and has one of the highest fiber contents on the list.

It also has lots of healthy fats from the avocado, so you can order this club without mayonnaise and cut the calories by 200.

7. The Outlaw

The Outlaw sandwich is a spicier variant of the Philly sandwich, with the same combination of steak and vegetables but with double the amount of pepper jack cheese and a sprinkle of spicy Baja chipotle sauce.

This meaty sub contains a lot of protein despite being one of the lowest-calorie sandwiches on the list.

8. The Boss

If you’re looking for a hefty meatball sub, Subway’s Boss sandwich is a great alternative. It features meaty meatballs, fiery pepperoni, zesty marinara sauce, and mozzarella and parmesan cheeses on Italian herbs and cheese bread. It’s one of the most protein-packed alternatives available, with 91 grams per footlong pro.

It also has the largest calorie count on the list, so it may not be the ideal choice for an everyday sub.

9. The Mexicali

The MexiCali sandwich, ranked seventh in the Subway series, is made with rotisserie-style chicken, smashed avocado, pepper jack cheese, Baja chipotle sauce, red onions, lettuce, and tomatoes on Italian bread.

Subway’s chicken is one of its highest protein meat options, so it’s not surprising that ordering double meat on a footlong results in 87 grams of protein for this tasty sandwich.

10. The Champion

The Champ is one of the lowest-calorie sandwiches, with rotisserie-style chicken breast, peppers and onions, Monterey cheese, and peppercorn ranch for 86 grams of protein and just more than 1000 calories.

You can reduce the calorie count even further by replacing the 160-calorie peppercorn ranch with a lighter alternative, such as 20-calorie mustard or 60-calorie sweet onion teriyaki sauce.

11. Supreme Meats

As the name suggests, this protein-packed sandwich is heavy on the meat. It has layers of black forest ham, genoa salami, pepperoni, and capicola ham on a bed of lettuce, tomatoes, red onions, and banana peppers, with provolone cheese and parmesan vinaigrette for a total of 82 grams of protein.

12. Grilled chicken

Subway’s traditional grilled chicken sandwich is always a good choice. Not only is this selection packed with protein, but it is also the lowest calorie sandwich available.

This reliable classic contains the same ingredients as their grilled chicken wrap: lean chicken breast, cucumbers, red onions, lettuce, and tomatoes, for 82 grams of protein and just over 700 calories.

Health Considerations When Choosing a Subway Sandwich

Protein is crucial, but it is not the only aspect to consider when selecting a nutritious Subway sandwich. Here are some more health considerations.

  • Watch the sodium: Some high-protein meats, such as ham and turkey, may be high in salt. Monitor your sodium consumption, especially if you have high blood pressure or other health issues.
  • Consider the carbohydrates: If you’re watching your carb intake, opt for a wrap or salad instead of a sandwich. You can also choose whole-grain bread for more fiber.
  • Be mindful of portions: A footlong sandwich may be high in protein, but it also has twice as many calories. If you are not very active, a 6-inch sandwich may be a better portion size.

Case Studies & Statistics

Several studies have demonstrated the advantages of a high-protein diet for weight loss and muscle growth.

For example, a study published in the “American Journal of Clinical Nutrition” discovered that increasing protein intake can help lower body weight and body fat percentage while maintaining lean muscle tissue.

Customizing Your Sandwich For Maximum Protein

One advantage of eating at Subway is the chance to customize your sandwich. Here are some tips to increase the protein content of your sub:

  • Double up on meat: Ask for double meat to dramatically boost the protein value of your sandwich.
  • Choose lean proteins: Choose lean protein sources such as chicken breast, turkey, or roast beef to obtain more protein without adding too much fat.
  • Add Extra Cheese: Cheese is a fantastic source of protein, but it also contains fat and calories, so choose wisely.
  • Load up on vegetables: While veggies are low in protein, they provide fiber and nutrients without adding calories, making your meal more satisfying and balanced.
  • Skip the High-Calorie sauces: One advantage of eating at Subway is the chance to customize your sandwich.


Finally, subway, like all fast-food businesses, is only as healthy as its customers make it.

It’s difficult to argue that Subway isn’t an excellent choice in terms of ingredients. All in all, they developed the name “Eat Fresh” for a reason, and they have a ton of delicious, fresh stuff to choose from.

If we’re just talking calories and macros, Subway is one of the better fast-food restaurants I’ve found.

While most businesses allow replacements, Subway’s possibilities are virtually unlimited. As a result, you may create the ideal meal based on your goals and macros.

Subway offers some of the best high-protein fast food alternatives available! While many of these selections are high in calories, there are also some fantastic low-calorie options accessible.

It all depends on your preferences, but glancing over the menu, I’d say Subway provides enough fantastic selections for practically everyone.

Everyone can find something to their liking, whether it’s a Spicy Italian, Roast Beef, BLT with extra bacon, or a low-calorie Veggie Delite sandwich.

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