How Much Protein is in a 12 Inch Turkey Sub?

While a 6-inch Subway turkey sub contains about 17 grams of protein, a 12 inch turkey sub's protein content can vary significantly, ranging from approximately 33 to over 55 grams, depending on the restaurant and toppings chosen. This variability means a simple answer is not enough for those tracking their macros.

Quick Summary

The protein in a 12-inch turkey sub fluctuates greatly based on the restaurant's portion sizes, bread, and additional ingredients like cheese or extra meat. Get a detailed breakdown of protein content across different subs to make an informed dietary choice.

Key Points

• Protein Variability: The protein in a 12-inch turkey sub ranges from around 33g to over 55g, depending on the specific restaurant and toppings.

• Key Protein Sources: Beyond the turkey itself, cheese is a major protein contributor, while bread and vegetable choices have a smaller impact.

• Smart Customization: Adding double meat, higher-protein cheese like provolone, or lean spreads can significantly increase the total protein.

• Restaurant Differences: Subway's turkey footlong has considerably less protein than some other regional deli subs, highlighting the importance of checking a specific eatery's nutrition data.

• Lean Protein Benefits: Turkey is a lean meat rich in high-quality protein and essential amino acids, making it a good choice for muscle growth and repair.

The Surprising Range of Protein in a 12-Inch Turkey Sub

When considering a 12-inch turkey sub, it's easy to assume the protein content is consistent across all brands. However, a deeper dive into nutritional data reveals a wide disparity. The actual amount of protein can be influenced by multiple factors, including the restaurant's specific recipe, the weight of the turkey used, the type and quantity of cheese, and the choice of bread. A standard footlong from a major chain like Subway typically offers less protein than a generously portioned sub from a regional delicatessen.

Factors Influencing Your Sub's Protein Score

Understanding what contributes to your sub's total protein is key to making a healthy choice. Beyond the turkey itself, which is a lean protein source, other ingredients play a significant role. Adding a slice of cheese, for example, can add 6-8 grams of protein per serving. The inclusion of avocado, a popular choice at some chains like Jimmy John's, can add healthy fats but does not significantly increase the total protein.

Here is a list of ways to impact your sub's protein:

• Add extra meat: Opting for double meat is the most direct way to boost protein. Some restaurants even offer a 'double meat, double cheese' option, effectively doubling the primary protein sources.
• Choose the right cheese: Different cheeses offer varying levels of protein. Provolone, swiss, and cheddar are all good options that add a protein punch.
• Include protein-rich veggies: While turkey is the main event, some vegetables like spinach or sprouts contribute a small but noticeable amount of protein.
• Go for whole wheat bread: While a minor factor, whole wheat bread typically has slightly more protein and fiber than white bread.

Comparing Protein Content from Various Restaurants

Different restaurant chains serve up different amounts of protein in their 12-inch turkey subs. This is largely due to differences in portioning standards and ingredients used. A comparison table highlights this variation clearly.

Restaurant Chain	Estimated 12-inch Turkey Sub Protein	Additional Notes
QuickChek	55g	Based on 'Build Your Own' with provolone.
Big Town Hero	53g	Basic turkey sub configuration.
Goodcents	43g	Standard 12-inch sub.
Subway (with veggies)	36g	Example using whole wheat bread and standard veggies.
Subway (white bread)	33g	Example using white bread, lettuce, and tomato.
Jimmy John's (8-inch Beach Club)	46g	Note: This is an 8-inch sub, not 12-inch.

Note: Protein content is an estimate and can change based on toppings, bread, and preparation. Data sourced from Nutritionix and other nutritional tracking sites.

Maximize Your Protein Intake with Smart Toppings

To increase the protein in your turkey sub without adding excessive calories, consider these strategic additions. Beyond the double meat and cheese mentioned earlier, options like adding hard-boiled egg whites can significantly increase protein with minimal added fat, as demonstrated in some recipe examples. Adding specific spreads or sauces can also be tailored to your goals. For instance, using a low-fat sour cream with chipotle, as seen in some specialty recipes, can add protein and flavor without heavy oils.

Furthermore, focusing on lean protein additions like extra sliced turkey breast is an effective and traditional approach. The USDA provides comprehensive nutritional information on various food types, including deli meats, which can help in making informed choices at home or when customizing an order. The key is to be mindful of high-fat additions like excessive mayonnaise, which increases calories but not protein.

Conclusion: A High-Protein Meal, But Check the Details

So, how much protein is in a 12 inch turkey sub? There is no single answer, but it's clear that it can be a substantial source of protein, often providing a significant portion of an adult's daily needs. The protein content varies based on the restaurant and customization choices. By selecting extra meat, higher-protein cheeses, and limiting high-fat sauces, you can optimize your sub for maximum protein benefit. Always check the nutritional information from the specific restaurant, or ask for extra meat if your goal is to boost your protein intake. With a few simple adjustments, a turkey sub can become a powerful, protein-packed meal.

References

Calories in Turkey Sub, 12 inch from Goodcents - Nutritionix Subway Sandwiches Turkey Footlong Nutrition Facts - Eat This Much Quickchek 12 Inch Byo Turkey Sub Nutrition Facts - Eat This Much

Frequently Asked Questions

Does adding extra cheese significantly increase the protein in my sub?

Yes, adding extra cheese can significantly boost the protein. For instance, a slice of provolone can add around 6-8 grams of protein, making it a simple and effective way to increase your total intake.

Is the protein content the same for a 12-inch sub from any sandwich shop?

No, the protein content varies greatly between different restaurants. This is due to variations in turkey portion sizes, bread types, and the use of other ingredients. For example, a QuickChek sub may have 55g of protein, while a Subway footlong might have closer to 36g, depending on the build.

What's the best way to maximize protein in my turkey sub?

To maximize protein, you should request double the standard portion of turkey meat, add a higher-protein cheese like provolone, and consider incorporating extra hard-boiled egg whites if available.

What kind of turkey is typically used in subs?

Most sub shops use thinly sliced deli turkey breast, which is a lean and excellent source of protein. Options often include oven-roasted or honey-roasted turkey.

How do spreads affect the protein content of a turkey sub?

Most standard spreads like mayonnaise do not add a significant amount of protein and primarily contribute calories and fat. To add protein, some recipes suggest using spreads made with ingredients like low-fat Greek yogurt or hard-boiled eggs.

Does the type of bread matter for protein?

While the impact is smaller compared to the meat and cheese, the type of bread can affect total protein. Whole wheat bread typically offers slightly more protein and fiber than standard white bread.

Are turkey subs a good source of protein for muscle building?

Yes, a well-made turkey sub can be a very good source of high-quality protein, which is essential for muscle growth and repair. For optimal results, focus on lean turkey breast and minimize fatty spreads.