How much protein is in a pizza sub?

November 23, 2025 •

4 min read

According to nutritional data, a typical 6-inch Subway Pizza Sub contains approximately 19 grams of protein, while a footlong version can offer around 40 grams. The amount of protein is in a pizza sub can vary significantly depending on its size and ingredients, making it a surprisingly adaptable meal choice.

Quick Summary

The protein content in a pizza sub varies substantially based on size, ingredients, and preparation method. Key factors include the type and quantity of meat toppings, the cheese used, and the sub's overall portion.

Key Points

Variable Protein Content: The amount of protein in a pizza sub varies significantly based on size, brand, and ingredient choices.
Key Protein Sources: Meat toppings like pepperoni, salami, and sausage, along with cheese (e.g., mozzarella or provolone), are the primary contributors of protein.
Size Matters: A footlong pizza sub contains substantially more protein than a 6-inch sub due to the larger portion size.
Customization for More Protein: You can increase protein by adding extra meat, more cheese, or choosing higher-protein bread options.
Homemade Advantage: Making a pizza sub at home allows for total control over ingredients, enabling you to use protein-rich alternatives like Greek yogurt-based dough or lean meats.
Balancing Macronutrients: A pizza sub is not just protein; it is also a source of carbohydrates and fat, and should be considered within the context of a balanced diet.

Understanding the Protein in Your Pizza Sub

Many people are curious about the nutritional breakdown of their favorite foods, and the pizza sub is no exception. This popular sandwich's protein content is not a single, fixed number; instead, it is a variable that depends heavily on several key factors. These include the restaurant or brand, the sub's size, and the specific toppings and cheese selected. For example, a 6-inch pizza sub from Subway is reported to have around 19 grams of protein, while a larger footlong version can double that amount. Other brands, like a general 'Pizza Sub' listed on Nutritionix, show a protein value of 36 grams, demonstrating the wide range. The protein primarily comes from the meat (like pepperoni or salami) and cheese, with the bread contributing a smaller portion.

The Building Blocks of Pizza Sub Protein

The protein in a pizza sub is a combination of several ingredients. By understanding the contribution of each component, you can better estimate and even customize the protein content of your meal.

Meat Toppings: Pepperoni, salami, and sausage are the primary protein sources in most pizza subs. The quantity and type of meat directly impact the total protein. A sub with extra meat, for instance, will have a higher protein count than one with a standard portion.
Cheese: The cheese, typically mozzarella or a blend, is another significant contributor. Different types of cheese have varying protein levels. Part-skim mozzarella, for example, is a popular choice that provides a good protein boost without excessive fat.
Bread: The sub roll itself provides some protein, though it is not the main source. The type of bread can also influence the total amount, with wholemeal or high-protein bread alternatives offering more than standard white bread.
Sauce and Veggies: While pizza sauce and vegetable toppings add flavor and nutrients like fiber and vitamins, they contribute minimally to the overall protein count.

Protein Content: A Comparison of Pizza Subs

The table below illustrates how the protein content can differ based on size and brand. These values are based on standard servings and can be altered with customization.


Pizza Sub Type	Size	Protein (Approx.)	Source
Subway Pizza Sub	6-inch	19g
Subway Pizza Sub Melt	Footlong	40g
7-Eleven Pizza Sub	8-inch	30g
Generic Pizza Sub	N/A	36g
Homemade (High Protein)	N/A	53g+

Customizing Your Sub for Higher Protein

For those looking to maximize their protein intake, there are several simple modifications you can make to a standard pizza sub order.

Double the Meat: Requesting a double portion of pepperoni, salami, or other meat toppings is the most direct way to add a significant amount of protein.
Add Extra Cheese: Doubling the cheese or choosing a more protein-dense variety, like provolone, can also increase the protein content.
Opt for Higher-Protein Bread: If available, ask for a whole-wheat or higher-protein bread option. Some restaurants and recipes use special doughs for this purpose.
Experiment with Toppings: Adding other protein-rich toppings, such as chicken breast or extra lean beef, can also boost your total protein intake.

Making a High-Protein Pizza Sub at Home

Creating your own pizza sub at home gives you complete control over the ingredients and nutritional profile. One popular method involves using a protein-rich base, like a dough made with Greek yogurt, or using a low-carb, high-protein wrap.

Here are some steps to create a high-protein pizza sub at home:

Prepare a High-Protein Base: Use a protein wrap or make a two-ingredient dough with Greek yogurt and self-rising flour.
Add Protein-Packed Toppings: Brown and season some lean beef mince or shred cooked chicken breast.
Use Quality Cheese: Use a generous amount of light mozzarella or a protein-rich cheese like provolone.
Assemble and Bake: Assemble the sub with a layer of low-sugar pizza sauce, your meat and cheese, and bake until the cheese is melted and bubbly.

For a creative and delicious recipe, check out this High-Protein Pizza Sub recipe from TikTok. This approach allows you to enjoy the flavors of a pizza sub while meeting your specific dietary goals.

Conclusion

Ultimately, the question of how much protein is in a pizza sub has a varied answer. While a standard fast-food version can provide a decent amount of protein, customizing your order or making a homemade version allows for far greater control. The final protein count is a sum of its parts, with meat and cheese being the most significant contributors. By making conscious ingredient choices, you can easily transform a standard pizza sub into a more protein-dense meal that aligns with your nutritional needs.

Frequently Asked Questions

A 6-inch Subway Pizza Sub contains approximately 19 grams of protein, while a footlong version of the Pizza Sub Melt offers around 40 grams.

Yes, you can increase the protein by adding extra meat, such as pepperoni or chicken breast, or by opting for additional cheese.

Meat toppings like pepperoni, salami, and sausage provide the most protein, followed by cheese, particularly high-protein varieties like provolone or mozzarella.

They can be. When made at home, you have control over the ingredients, allowing you to use high-protein wraps, lean meats, and more cheese to boost the protein content.

The protein in a pizza sub is comparable to other meat-and-cheese-heavy subs. However, it can often be higher than basic veggie or turkey subs, especially with extra toppings.

A footlong pizza sub, such as the Subway Pizza Sub Melt with about 40 grams of protein, provides more than double the protein of a 6-inch sub, which has around 19 grams.

While a pizza sub does contain a significant amount of protein, it should be consumed in moderation as part of a balanced diet for muscle building, as it can also be high in fat and sodium.