How much protein is in a meatball marinara sub?

December 14, 2025 •

3 min read

According to nutritional data, a standard 6-inch meatball marinara sub typically contains between 20 and 27 grams of protein. However, this amount can vary significantly based on the size of the sub, the type of meatballs used, and any additional toppings or cheese.

Quick Summary

A standard 6-inch meatball marinara sub provides a moderate amount of protein, sourced primarily from the meatballs and cheese. The total protein count is influenced by the sub's size, ingredients, and any customizations. Different preparations can substantially alter the final nutritional profile.

Key Points

Protein Content Varies: A 6-inch meatball marinara sub generally contains 20-27 grams of protein, but this fluctuates based on size, ingredients, and preparation.
Sources of Protein: The main protein comes from the meatballs (often a mix of beef and pork) and added cheese, such as provolone or mozzarella.
Size Doubles Protein: A footlong meatball marinara sub offers roughly double the protein of a 6-inch sub, but also doubles the calories and other macros.
Customize to Increase Protein: To boost protein, you can add extra meatballs, more cheese, or choose leaner meat options if available.
Adjust to Decrease Protein: For lower protein or calories, consider fewer meatballs, less cheese, or making it a salad to remove the bread.
Consider All Ingredients: Bread and marinara sauce contribute to the overall nutritional profile, primarily impacting carbohydrate and calorie counts.
Balanced Meal Planning: A meatball sub can be a good protein source, but it should be balanced with other nutrients like carbohydrates and healthy fats.

Dissecting the Protein in Your Meatball Marinara Sub

The protein content of a meatball marinara sub is not a fixed number. It is a dynamic value that changes based on several variables, including the serving size, the composition of the meatballs, and the additions of cheese or extra toppings. By breaking down the sub's components, it's easier to understand where the protein comes from and how to adjust it.

The Foundational Protein: Meatballs and Cheese

The most significant contributors to the protein in this sandwich are, predictably, the meatballs themselves. Homemade recipes often use a mix of ground beef and pork, which are high in protein. Commercial versions, such as those from Subway, use specific recipes with proprietary ingredients. Another major source is the cheese. Provolone or mozzarella, commonly used on these subs, can add several extra grams of protein and fat to the overall nutrition profile.

Size Matters: 6-inch vs. Footlong

The size of the sub is the most straightforward factor impacting the total protein. A footlong sub simply doubles the ingredients found in a 6-inch sub. For example, if a 6-inch sub contains 25 grams of protein, the footlong version will have approximately 50 grams of protein. This makes larger subs a substantial protein meal but also increases calories, fat, and sodium proportionally.

Customization for a Higher Protein Sub

For those looking to maximize their protein intake, there are several easy customizations. The simplest is to add extra meatballs, effectively multiplying the protein count. Another strategy is to load up on high-protein, low-fat toppings. For instance, some providers might offer turkey meatballs as a leaner alternative. Incorporating additional cheese, like an extra helping of mozzarella or parmesan, also boosts protein.

Customization for a Lower Protein Sub

Conversely, for those monitoring their protein or fat intake, a meatball sub can be modified. Opting for fewer meatballs or scraping out some of the bread's interior can reduce calories and overall intake. Choosing a lighter cheese or simply having less of it is another effective method. Some people may even prefer to turn their sub into a salad, a customization offered by some sub shops, eliminating the bread entirely to focus on the protein and vegetables.

Comparison: Meatball Sub vs. Other Protein Sources

Understanding a meatball sub's protein content is easier when compared to other common meals. Here is a comparison of the protein content in various fast-food and homemade options.


Food Item	Typical Serving Size	Estimated Protein (grams)
6-inch Meatball Marinara Sub	1 sub	20-27 grams
Footlong Meatball Marinara Sub	1 sub	40-54 grams
6 oz Lean Ground Beef Meatballs	3-4 meatballs (estimated)	~20 grams
6 oz Chicken Breast (cooked)	1 breast	~54 grams
1 cup Black Beans (cooked)	1 cup	15 grams
Classic Beef Burger	1 burger	20-25 grams

The Role of Bread and Sauce

While the meatballs are the star of the show for protein, the other ingredients contribute as well. The sub roll itself provides a moderate amount of protein, particularly if it's a whole-grain or artisan bread. The marinara sauce, while not a primary protein source, may contain small amounts from tomatoes and herbs. The total carbohydrate count from the bread and sauce is a significant part of the sub's overall macronutrient profile.

The Importance of Protein in Your Diet

Protein is an essential macronutrient for building and repairing tissues, producing enzymes and hormones, and supporting immune function. Incorporating protein-rich meals like a meatball marinara sub can help with satiety and muscle maintenance. It's important to balance protein intake with other nutrients, especially carbohydrates and healthy fats, for a well-rounded diet. For those with specific fitness goals, understanding the protein in your food is crucial for meeting daily targets.

Conclusion

In summary, a standard 6-inch meatball marinara sub offers a solid amount of protein, typically in the low to mid-20s, with footlong versions doubling that figure. The exact number can be modified based on choices like bread type, cheese, and number of meatballs. By being mindful of these factors, consumers can make informed decisions about their meal to better align with their nutritional goals, whether that's maximizing protein for muscle building or moderating overall intake for a balanced diet. Ultimately, the meatball marinara sub is a versatile option whose protein content is in the control of the diner.

Related Resources

For more information on nutritional values and dietary guidelines, you can consult the official USDA website, which provides comprehensive data on various food items. For example, their food composition database details the protein in specific cuts of meat and other common ingredients. https://fdc.nal.usda.gov/

Frequently Asked Questions

A 6-inch meatball marinara sub from a major chain like Subway typically contains around 20 to 27 grams of protein, depending on the specific ingredients and bread used.

You can increase the protein by adding extra meatballs, opting for additional cheese like provolone or parmesan, or choosing a higher-protein bread option if available.

No, a footlong sub generally has about twice the protein of a 6-inch sub because it contains double the amount of meat, cheese, and bread.

Yes, different types and amounts of cheese contribute varying levels of protein. For example, adding an extra slice of provolone or a sprinkle of parmesan will increase the total protein.

A homemade meatball sub can have a similar or higher protein content, especially if you use leaner ground beef or turkey and control the portion size of the meatballs. Recipes can vary widely.

Yes, using turkey meatballs instead of beef and pork can significantly lower the fat content while maintaining or increasing protein. You could also reduce the amount of cheese or opt for a whole-grain bread.

The most important factors are the size of the sub, the number and composition of the meatballs, and the type and quantity of cheese and other high-protein additions.