What is Subkrunch and How is it Made?
First introduced by Subway in July 2024, Subkrunch is a fried, seasoned topping made primarily from corn. A representative for Subway clarified to People Magazine that corn is the main ingredient, not a source of high-quality protein. The 'crispy bits' are fried to achieve their desired crunch and are covered in a savory seasoning blend. This process is crucial to understanding its nutritional profile, as frying adds calories and fat, which often offsets any minor nutritional benefits from the base ingredient.
A Deep Dive into Subkrunch's Nutritional Profile
To answer the question, "is Subkrunch a good source of protein?", one must look at the specific nutritional data. According to reports from Nutritionix and FatSecret, a single serving of Subkrunch (11g) provides very minimal protein.
- Calories: 70 calories per 11g serving.
- Total Fat: 5g.
- Saturated Fat: 0g.
- Sodium: 45mg.
- Total Carbohydrate: 6g.
- Protein: The nutritional information explicitly states that a serving contains an insignificant amount of protein, essentially 0g.
The ingredient list, which is primarily corn, confirms that it is not designed to be a protein-rich addition. While corn contains some protein, the processing and small serving size mean any protein content is negligible for a balanced diet.
The Reality: Subkrunch vs. High-Protein Toppings
When comparing Subkrunch to other potential sandwich additions or even other protein sources at Subway, its lack of protein becomes evident. For instance, lean meats like roasted chicken breast or turkey offer substantial protein without the added fat from frying.
Comparison of Subkrunch and a Standard Lean Meat Addition at Subway
| Feature | Subkrunch (11g serving) | Roasted Chicken Breast (6" serving) |
|---|---|---|
| Primary Ingredient | Fried corn bits | Lean chicken breast |
| Protein Content | 0g | 23g |
| Fat Content | 5g | 5g |
| Sodium Content | 45mg | 640mg |
| Primary Benefit | Texture and crunch | High-quality protein |
This comparison clearly shows that while Subkrunch is not a protein source, options like roasted chicken provide significant protein for muscle repair and satiety. Even plant-based protein options, such as Subway's veggie patty, contain a meaningful amount of protein, unlike Subkrunch.
The Role of Texture vs. Nutrition in Food Choices
Subway's creation of Subkrunch highlights a growing trend in the fast-food industry: prioritizing sensory experience over nutritional value. A study published in the American Journal of Clinical Nutrition found that a satisfying crunchy texture can help slow down eating and contribute to feeling full faster, which might be why consumers find it so appealing. However, in the case of Subkrunch, the added crunch does not come with added protein or fiber. For those aiming to build a more balanced meal, Subkrunch adds empty calories rather than meaningful nutrition.
How to Build a High-Protein Subway Sandwich Instead
To maximize the protein in your Subway order, it is best to focus on the main fillings rather than toppings like Subkrunch.
- Choose a protein-rich base: Opt for rotisserie-style chicken, roasted beef, or the veggie patty.
- Double up on meat: Ask for a "double meat" portion to significantly increase the protein content.
- Load up on veggies: While they don't provide as much protein as meat, vegetables add fiber and nutrients without excessive calories.
- Consider a Protein Bowl: Subway offers "Protein Bowls," which are essentially salads with a footlong portion of meat, providing a much higher protein meal.
Conclusion: The Truth About Subkrunch's Protein
In conclusion, despite being a popular recent addition to the Subway menu, Subkrunch is not a good source of protein. It is a fried, corn-based topping designed solely to add a crunchy texture to sandwiches. For health-conscious consumers looking to increase their protein intake, it is far more effective to focus on the core sandwich fillings, such as lean meats or plant-based patties, and avoid toppings that add empty calories and fat. Enjoy the crunch for what it is—a textural treat—but do not mistake it for a meaningful nutritional component of your meal.
[Optional Outbound Link]: Learn more about nutrition guidelines from the Academy of Nutrition and Dietetics
