The protein content of a 6-inch BMT can vary based on regional Subway recipes and your specific customizations, but it generally provides a significant amount of protein per serving. The primary sources of protein are the meats that make up the BMT: Genoa salami, spicy pepperoni, and Black Forest ham.
Protein Breakdown of a Standard 6-inch Italian BMT
In the U.S., a 6-inch Ultimate B.M.T. can contain up to 27 grams of protein. In other regions or for the classic recipe, the amount might differ slightly. For instance, some sources report 23 grams or 25 grams for a standard 6-inch Italian B.M.T.. This variation highlights the importance of checking local nutrition information, but the overall takeaway is that the BMT is a protein-rich option.
Factors Influencing Protein Content
- Bread Type: Your choice of bread can slightly alter the protein. For example, a whole wheat or multigrain bread might contribute more fiber but a similar protein base compared to Italian bread.
- Cheese: Adding cheese is a simple way to increase protein and fat. Provolone and mozzarella are common choices for a BMT and add extra grams of protein.
- Toppings and Sauces: While most vegetable toppings add minimal protein, high-fat sauces like mayonnaise can significantly increase calories without a proportionate protein boost. Choosing a lighter sauce can help manage overall nutrition.
- Double Meat: Opting for double the meat is the most direct method to increase the protein content, potentially raising the total by 50% or more.
How to Maximize Protein in Your BMT
For those looking to build a higher-protein meal, Subway offers several customization options. Here's a breakdown of how to supercharge your 6-inch BMT:
- Double the Meat: Ask for a 'double meat' BMT. The core meats (salami, pepperoni, ham) are the biggest protein contributors. Doubling them can push your protein intake well over 40 grams.
- Add Extra Cheese: While not the most significant increase, opting for extra cheese like provolone can add a few extra grams of protein.
- Consider a Protein Bowl: For a low-carb, high-protein alternative, consider the Italian BMT as a protein bowl. This eliminates the bread while retaining the core protein from the meats and cheese.
- Include Additional Protein: Incorporating other lean protein sources, such as grilled chicken strips or extra ham, can further increase the total protein without adding excessive calories.
A Quick Comparison Table: BMT Variations
| Item | Protein (Approx.) | Notes |
|---|---|---|
| Standard 6" BMT | 23-27g | Varies by region and base ingredients |
| 6" BMT with Extra Cheese | 25-29g | Adding a slice or two of provolone increases protein |
| 6" Double Meat BMT | 40-50g+ | Roughly doubles the protein from the meat portion |
| BMT Protein Bowl | 20-35g+ | Removes the carb-heavy bread for a low-carb option |
Conclusion
To answer the question of how much protein is in a 6 inch BMT, the value falls in the mid-to-high 20s, typically ranging from 23 to 27 grams, based on a standard build. However, this is a starting point, and the final protein content is highly customizable. By making simple tweaks like adding extra meat or swapping for a protein bowl, you can significantly increase the protein per serving, tailoring the sandwich to your specific dietary needs. Whether you're a bodybuilder or just looking for a more satiating meal, the BMT's protein potential can be unlocked with a few strategic choices.
For the most precise and up-to-date nutritional information for your region, you can always consult the official Subway Nutrition Information page.
