Is Subway High in Protein? Maximizing Your Muscle-Building Meals

October 22, 2025 •

4 min read

Subway can be a surprisingly good source of protein for a fast-food chain, with some options providing well over 20 grams per serving. The key to maximizing your intake lies in making strategic choices regarding your meal components, from the type of protein you choose to the toppings and sauces, which is why many ask: Is Subway high in protein?

Quick Summary

Yes, Subway can be high in protein with the right customizations, offering a variety of lean meats and protein bowls. However, some items and toppings can significantly increase sodium and fat content, so choosing wisely is crucial for balanced nutrition.

Key Points

Strategic Meat Choice: Opt for lean meats like grilled chicken, roast beef, or turkey to maximize your protein intake without excessive fat.
Double Your Protein: Easily increase protein content by asking for double meat on your sandwich, wrap, or protein bowl.
Consider Wraps or Bowls: Wraps and Protein Bowls contain more meat than a standard 6-inch sub, offering a significant protein boost.
Customize Wisely: Pile on fresh vegetables for fiber and nutrients, but be cautious with high-calorie, high-sodium sauces and sides.
Balance Your Macros: Use Subway's customizable options to balance your meal by adding extra protein and fiber while controlling fat and sodium.
Use Nutritional Information: Always check the nutritional information for your specific order on the official Subway website to make the most informed choices.

With a focus on customization, Subway offers a unique opportunity to create a quick, high-protein meal. Unlike many other fast-food restaurants that offer pre-assembled options, Subway’s build-your-own model allows you to control the macronutrient balance of your meal. By understanding which ingredients deliver the most protein and what to avoid, you can turn a standard sub into a powerful muscle-building or satiating meal.

High-Protein Meat Choices at Subway

Choosing a high-quality, lean protein source is the most direct way to boost your meal's protein content. Subway’s menu features several excellent options, and you can further increase the protein by adding extra servings of meat.

Top High-Protein Meats

Grilled Chicken: A 6-inch Grilled Chicken sandwich is an excellent lean protein source, often providing around 26-27 grams of protein. Opting for double grilled chicken is a simple way to nearly double this amount.
Roast Beef: Another fantastic, lean option, the 6-inch Roast Beef sub provides approximately 25 grams of high-quality protein.
Oven Roasted Turkey: This is another lean choice, offering around 20-23 grams of protein in a 6-inch portion, depending on the preparation.
Tuna: The tuna salad offers both protein and healthy omega-3 fatty acids, with a 6-inch sub containing about 20-26 grams of protein. However, be mindful that the mayonnaise increases the overall fat and calorie content.
Steak: The steak and cheese sub offers a significant amount of protein, with one dietitian noting a steak protein bowl with American cheese offers 42 grams of protein.

How to Maximize Your Protein Intake

Beyond selecting a high-protein meat, there are several ways to further enhance your meal:

Go for double meat: This is the most effective way to pack more protein into your sandwich, wrap, or bowl.
Choose a wrap or protein bowl: Wraps are often built with a footlong portion of meat, providing significantly more protein than a 6-inch sub. Protein bowls, which are essentially salads with a footlong portion of meat, also offer a substantial protein boost.
Add extra cheese (mindfully): While adding cheese increases protein, it also adds fat and calories. Opting for a lower-fat option like provolone can be a balanced choice.
Select the right bread: Hearty Multigrain is often the highest-fiber and highest-protein bread choice available.

Customization: The Balancing Act

While Subway provides many high-protein options, it's essential to consider the overall nutritional balance of your meal. Side choices, sauces, and toppings can easily add hidden calories, fat, and sodium.

Making Smart Choices

Load up on veggies: Adding plenty of fresh vegetables like spinach, green peppers, tomatoes, and onions adds fiber and vital nutrients without significantly increasing calories.
Be mindful of sauces: Creamy sauces and dressings, including mayonnaise, can add a large amount of fat and calories. Consider lighter options like a vinaigrette, or opt for a simple oil and vinegar dressing.
Choose healthy sides: Skip the cookies and chips, which are high in sugar and fat. Sides like baked chips or apple slices offer a healthier alternative.

Comparison of High-Protein Subway Meals

To illustrate how different choices affect the final product, here is a comparison table of several Subway options based on customization. These are approximations based on typical 6-inch subs with standard veggies, no cheese unless specified, and no sauce, unless otherwise noted.


Meal Option	Protein (g)	Notes
6" Grilled Chicken Sub	~27g	Lean, low-fat option.
6" Roast Beef Sub	~25g	Lean and flavorful.
6" Oven Roasted Turkey Sub	~23g	Very lean option.
6" Tuna Sub	~20-26g	Contains healthy fats, higher calories due to mayo.
Double Grilled Chicken Wrap	~42g+	High protein due to double meat and large wrap size.
Grilled Chicken Protein Bowl	~35g	High protein, lower carb option without bread.
6" Meatball Marinara Sub	~20g	Lower protein-to-calorie ratio, higher sodium.

Conclusion

For those seeking a high-protein meal on the go, Subway can be an excellent choice, provided you make smart, informed decisions. By focusing on lean protein sources like grilled chicken, roast beef, or turkey, and opting for larger portions through double meat, wraps, or protein bowls, you can easily meet your dietary goals. The customizable nature of Subway's menu is its greatest asset, allowing you to control not just the protein content but also the overall nutritional profile. However, it is crucial to balance your choices by adding plenty of vegetables and being mindful of high-sodium sauces and fatty sides. While a quick-and-easy option, some choices may be high in sodium, so reviewing the nutritional information on the official Subway website is always a good practice before you order.

Ultimately, the question of whether is Subway high in protein? depends entirely on your order. With the right strategy, it absolutely can be a valuable part of a balanced, protein-rich diet.

Frequently Asked Questions

The specific meat can vary by region and promotion, but lean options like grilled chicken and roast beef consistently offer high protein. For example, a 6-inch Grilled Chicken sub can provide around 27 grams of protein.

Yes, Subway wraps are typically higher in protein than 6-inch subs because they contain a footlong portion of meat. For example, a Grilled Chicken wrap can provide significantly more protein than a 6-inch sub.

Yes, if breakfast is available, you can order a high-protein meal. For instance, a Black Forest Ham, Egg, & Cheese Flatbread offers over 20 grams of protein.

To reduce sodium, focus on lean, unseasoned proteins and pile on fresh vegetables. Avoid high-sodium sauces and deli meats, and choose a light dressing like oil and vinegar.

Yes, Subway can support muscle-building goals due to its high-protein options and customization. To bulk up, you can increase portions and select high-carb breads while keeping protein high.

The protein bowls are an excellent low-carb option. They feature a footlong portion of meat and plenty of fresh vegetables, providing a high-protein, low-carb meal without the bread.

Yes. While meatless, the Veggie Delite can be combined with cheese (like mozzarella or provolone) and high-protein bread like Hearty Multigrain to increase its protein content. Some locations may also offer veggie patties, which contain protein.