How Much Protein Is in a 12 Inch Sub?

November 23, 2025 •

4 min read

According to nutrition data from popular chains, the protein content of a 12-inch sub can range dramatically from less than 40 grams to over 80 grams, depending heavily on the specific ingredients chosen. Understanding these nutritional differences is key to making informed dietary choices about how much protein is in a 12 inch sub.

Quick Summary

The total protein in a 12-inch sub is highly variable, largely determined by the type and quantity of meat and cheese. The bread and other toppings also contribute, but the filling is the most significant factor.

Key Points

Significant Range: The protein in a 12-inch sub varies widely, from 30g to over 80g, depending on the ingredients.
Meat is Key: The type and quantity of meat are the most influential factors, with lean chicken or beef offering more protein per calorie.
Cheese Adds Up: Adding extra cheese or choosing specific types can significantly boost the overall protein total.
Customization is Crucial: You can control your protein intake by ordering extra meat, selecting lean protein, and including protein-rich toppings.
Brand Matters: Nutritional values differ between fast-food chains; comparing options like Subway and Port of Subs highlights significant variations.
Bread Contributes: The bread itself provides a base level of protein, with a 12-inch roll contributing a notable amount.

Understanding the Variability in Sub Protein

The protein content of a 12-inch or footlong sub is not a fixed number. It is a highly variable figure that depends entirely on the construction of the sandwich. A sub loaded with multiple types of meat and extra cheese will have a much higher protein count than a simple veggie sub or one with just a single type of cold cut. This section will explore the protein levels found in different standard sub options and identify the key factors that influence the final count.

Protein Content of Popular Footlong Subs

To illustrate the difference, let's examine the reported protein content of a few common 12-inch sandwiches from well-known fast-food and deli-style restaurants based on various nutrition data. Note that these figures can change with different ingredient choices (e.g., adding extra cheese or bacon) and bread types.

Subway Footlong Steak and Cheese: A footlong Steak and Cheese from Subway contains a substantial amount of protein, with one source reporting approximately 52 grams. The steak and cheese are the primary contributors here.
Subway Footlong Subway Club: This sandwich, which typically features turkey breast, roast beef, and ham, offers a solid protein serving. One nutritional source lists it at around 46 grams of protein for the footlong size.
Port of Subs Classic Sub #17: A 12-inch version of this loaded sandwich offers a very high protein count, listed at 70 grams. This is a prime example of how multiple servings of meat can drastically boost protein.
Generic 12-inch Chicken Sub: A custom-built 12-inch chicken sub, depending on the chicken quantity, can easily exceed 80 grams of protein.
Subway Footlong Cold Cut Combo: A lighter, deli-style option like the Cold Cut Combo contains a more moderate 36 grams of protein.

Factors That Influence Your Sub's Protein

Several components of a sub sandwich play a role in its overall protein total. Understanding these factors allows you to customize your order to better meet your nutritional goals.

The Type of Meat: The choice of protein is the most important factor. Poultry like chicken and turkey breast, along with roast beef, tend to offer more protein per serving than processed cold cuts or deli ham. Seafood options like tuna salad can also be high in protein but vary widely based on preparation.
The Amount of Meat: This is where customization comes in. Ordering double meat on any sub will significantly increase the protein content. For example, a 12-inch sub might contain 4 ounces of meat standard; doubling it to 8 ounces could add an additional 20-40 grams of protein.
Cheese Selection and Quantity: Most cheeses are a good source of protein. Adding an extra slice or choosing a protein-rich variety like provolone or Swiss can add several grams to your total. For instance, a single slice of provolone can contribute around 7 grams of protein.
The Bread: While the protein from bread is a smaller percentage of the total, it is still a factor. A 12-inch sub roll alone can contain 16 grams of protein or more. Opting for wheat bread over white might slightly increase this number, as whole grains often have more protein.
Vegetables and Condiments: While vegetables provide other nutrients like fiber and vitamins, they do not add significant protein. Condiments like mayo, mustard, or sauces also have minimal protein impact. However, toppings like chickpeas or beans can add a plant-based protein boost.

Comparison Table of Popular 12-Inch Subs


Sub Sandwich (12-inch)	Protein (approx. g)	Calories (approx.)	Primary Protein Source	Notes
Subway Footlong Steak and Cheese	52g	760	Steak, Cheese	Cheese is a significant contributor.
Subway Footlong Subway Club	46g	620	Turkey, Roast Beef, Ham	A mix of lean deli meats.
Port of Subs Classic Sub #17	70g	1030	Mixed Deli Meats	Often includes multiple servings of meat.
Subway Footlong Cold Cut Combo	36g	740	Processed Deli Meats	Contains lower protein compared to premium cuts.
Generic 12" Chicken Sub	80g	1088	Chicken Breast, Cheese	High protein due to lean meat.

Customizing Your Sub for Protein Goals

If you're focused on maximizing your protein intake from a sub, consider these strategies:

Order Extra Meat: The simplest and most direct way to increase protein is to add an extra portion of your chosen meat. For a 12-inch sub, this can mean an additional 15-20 grams or more, depending on the portion size.
Choose High-Protein Toppings: Include extra cheese and ask for toppings like chickpeas or hard-boiled eggs if available. Some delis even offer protein-rich spreads.
Prioritize Lean Meats: Select chicken breast, roast beef, or turkey over options with a higher fat content, as these provide a higher concentration of protein relative to calories.
Be Mindful of Bread: While bread contributes, it's not the main driver of protein. However, opting for a whole-grain bun can offer slightly more protein and fiber than a white bread option.

Conclusion

Ultimately, how much protein is in a 12 inch sub is a question with a highly variable answer. The protein content can range from the mid-30s to over 80 grams, primarily dictated by the type and quantity of meat and cheese. By understanding how each ingredient contributes, you can easily build a sub that aligns with your specific dietary and nutritional goals, whether you are seeking a light, high-protein meal or a more balanced option. Customization is your best tool for controlling the final nutritional outcome of your sandwich.

Frequently Asked Questions

Generally, subs with generous servings of lean protein like chicken breast, steak, or multiple deli meats offer the highest protein. Examples include Subway's Steak and Cheese or Port of Subs Classic #17, which can contain over 50-70 grams of protein, respectively.

To increase protein, you can ask for double meat, add extra cheese, or select higher-protein fillings. Adding other toppings like hard-boiled eggs or chickpeas can also provide a small boost.

A 12-inch veggie sub will contain significantly less protein than a meat-based sub. The protein primarily comes from the bread, cheese, and potentially plant-based additions like chickpeas, so the total will likely be between 20-30 grams, depending on the ingredients.

Yes, different types of cheese have varying protein levels, and adding extra cheese can increase the overall protein significantly. Provolone, for example, is a decent source of protein and a common sub ingredient.

The bread is a notable source of protein. A single 12-inch white sub roll can contribute approximately 16 grams of protein on its own, with whole-grain options potentially offering slightly more.

Yes, it is possible. By ordering a sub with a high-protein base, such as a generous portion of chicken breast, and then adding double meat and extra cheese, you can easily reach or exceed 80 grams of protein.

A sub with a lean protein source like turkey or grilled chicken, on a whole-wheat bun with plenty of vegetables and just one or two slices of cheese can provide a balanced meal. It will offer substantial protein without an excessive amount of saturated fat.