How much protein is in a Subway sub?

January 5, 2026 •

3 min read

According to nutritional data, a 6-inch Rotisserie-Style Chicken sub contains 29 grams of protein, making it one of the highest-protein options on the menu. The exact amount of protein in a Subway sub, however, varies significantly based on the type of meat, bread, cheese, and toppings chosen, offering a wide range of choices for health-conscious consumers.

Quick Summary

This guide breaks down the protein content of popular Subway menu items, from classic subs to newer additions. It provides a detailed comparison table and actionable tips for customizing your order to maximize protein intake while managing calories and sodium.

Key Points

Protein Varies Significantly: The protein content in a Subway sub depends heavily on the specific ingredients chosen, especially the main protein source and the quantity of meat.
Top Protein Options: The Chicken & Bacon Ranch Melt (37g), Rotisserie-Style Chicken (29g), and Steak Club (28g) are among the highest protein 6-inch options.
Footlongs Double Up: Ordering a footlong will approximately double the protein content of the 6-inch version, as well as the calories and other macros.
Customize for High Protein: To maximize protein, opt for extra meat and consider adding cheese. Load up on fresh vegetables, which are low in calories and add fiber.
Watch the Add-Ons: Calorie-heavy sauces like mayonnaise and some cheeses can significantly increase the total calorie and fat content, so choose wisely if you're monitoring your intake.

Maximizing Your Protein at Subway: A Sandwich-by-Sandwich Breakdown

When looking for a protein-rich meal, Subway is a popular fast-food option known for its customizable menu. However, not all sandwiches are created equal in terms of protein content. The final protein count can differ dramatically based on your specific order. From lean deli meats to more indulgent options, understanding the nutritional breakdown of each component is key to building a sub that meets your dietary goals.

The Building Blocks of a High-Protein Subway Sub

Your journey to a protein-packed sub begins with the main ingredients. The type and amount of protein-based filling are the most significant factors, but other elements also contribute. A standard 6-inch sub on 9-Grain Wheat bread provides a solid base, but the real gains come from your choice of protein.

Here’s a look at how different components influence the total protein:

Protein Source: The most obvious factor is the main filling. A 6-inch Rotisserie-Style Chicken sub, for instance, offers 29 grams of protein, while a Veggie Delite has just 8 grams. Choosing a higher-protein meat or doubling up on a protein source can significantly boost your numbers.
Cheese: Adding cheese is an easy way to increase protein. For example, a slice of American or Provolone cheese contributes a few extra grams. However, remember that cheese also adds fat and calories, so it should be used judiciously.
Bread: While all Subway breads provide some protein, the type you choose has a minor impact. A standard 6-inch 9-Grain Wheat bread adds about 10 grams of protein. Footlong subs double this, so a simple increase in size is another strategy.
Toppings and Extras: While vegetables offer minimal protein, additions like bacon or extra cheese increase it. However, they also increase fat and sodium, so it is important to balance these choices.

Comparing Popular Subway Subs: Protein at a Glance

To help you make an informed decision, here is a comparison of the approximate protein content for popular 6-inch Subway subs. Note that these values are for a standard build and may vary with customizations.


Sandwich (6-inch)	Protein (grams)	Calories	Saturated Fat (grams)
Rotisserie-Style Chicken	29g	350	6g
Chicken & Bacon Ranch Melt	37g	590	30g
Turkey Breast	18g	280	3.5g
Roast Beef	25g	320	5g
Sweet Onion Chicken Teriyaki	25g	370	4g
Steak & Cheese	24g	360	10g
Spicy Italian	19g	470	24g
Veggie Delite	8g	230	2.5g

Building Your Ultimate High-Protein Sub

To maximize your protein intake, consider a "build-your-own" approach. Start with a foundation of high-protein ingredients and add extra meat or cheese to boost the total. Conversely, if you're watching calories, a lean protein with plenty of fresh vegetables is the best route.

For maximum protein: Start with a footlong on Italian bread. Add double meat, such as Rotisserie-Style Chicken or Steak & Cheese, and consider a slice of Provolone. Load up on calorie-free vegetables for volume and nutrients.
For a high-protein, low-calorie option: Choose a 6-inch sub on 9-Grain Wheat bread with Oven Roasted Chicken or Turkey Breast. Fill it with vegetables and stick to light sauces or simple mustard.

The Impact of Customization

Subway's appeal lies in its customization, but every choice impacts the nutritional profile. Sauces and dressings, while flavorful, can add unexpected calories, sugar, and fat. For example, ranch dressing or mayonnaise can quickly change a healthy option into a high-calorie one. For a leaner choice, stick to red wine vinegar, mustard, or just a little oil. Your choice of bread also plays a part; opting for a whole-grain bread adds fiber, which helps with satiety.

Conclusion: Make an Informed Choice

The amount of protein in a Subway sub is not a fixed number but a variable influenced by your specific choices. By understanding which ingredients contribute the most protein, you can customize a meal that aligns with your nutritional needs. Whether you are building a sub for muscle growth or just aiming for a balanced meal, Subway provides a range of options. The key is to be mindful of your selections, balancing protein content with calorie and fat considerations, to create a meal that is both satisfying and nutritious. For the most up-to-date and specific nutritional information, it is always best to consult the official Subway nutritional guide available on their website.

Frequently Asked Questions

The highest protein 6-inch sub is often the Chicken & Bacon Ranch Melt, with approximately 37 grams of protein. Options like the Rotisserie-Style Chicken and Steak Club also offer high protein counts.

To increase protein, you can add extra meat to your sandwich, choose a protein-heavy filling like Rotisserie-Style Chicken or steak, and add cheese. You can also ask for double meat on any sub.

Yes, but only slightly. Standard 6-inch 9-Grain Wheat bread adds about 10 grams of protein. Your main protein choice and any added cheese will have a much larger impact.

For muscle building, consider a footlong sub with double meat, such as Rotisserie-Style Chicken or Steak & Cheese, on whole-grain bread. This maximizes protein and carbohydrates to fuel and recover from workouts.

The Veggie Delite is one of the lowest-protein options, with only around 8 grams in a 6-inch sub. For higher protein, vegetarians can add extra cheese or choose a protein-heavy sub like the Plant-Based Patty, if available.

A protein bowl at Subway can offer a very high protein count, sometimes comparable to a footlong sub, since it contains the same meat portion without the bread. A Grilled Chicken Protein Bowl can have up to 35 grams of protein.

Not necessarily. Higher protein subs, especially those with cheese, bacon, and creamy sauces like the Chicken & Bacon Ranch Melt, also tend to be higher in calories and fat. Leaner options like Oven Roasted Chicken or Roast Beef can provide a good protein-to-calorie ratio.