Navigating the menu at Subway can be a challenge, especially when trying to balance taste with nutritional value. With a wide array of meat, fish, and plant-based fillings, the 'best' protein can depend heavily on your specific health targets, whether you're focused on high protein, low calories, or macro-friendly options. This guide breaks down the top contenders to help you make an informed choice on your next visit.
Lean Poultry: The Healthiest All-Around Protein
For many dietitians, lean poultry is consistently the top recommendation for a healthy, balanced meal. Subway's chicken and turkey options offer high protein content with relatively low fat and sodium when customized properly.
Oven-Roasted Turkey
- Why it's a top choice: The Oven-Roasted Turkey is a classic for a reason. As one of the leanest proteins on the menu, it's low in calories and saturated fat while providing a strong dose of protein. A standard 6-inch sub with Oven-Roasted Turkey has 22 grams of protein and is one of the lowest-calorie options available. It’s a clean base that pairs well with any combination of veggies and sauces.
- How to optimize it: Maximize the health benefits by adding plenty of leafy greens, cucumbers, and tomatoes. Opt for the Hearty Multigrain bread for extra fiber and flavor, and stick to low-calorie condiments like vinegar or mustard.
Rotisserie-Style Chicken and Grilled Chicken
- Why it's a top choice: Both the Rotisserie-Style and Grilled Chicken are excellent sources of lean protein. The Rotisserie-Style Chicken is noted for its slightly higher protein count (29 grams on a 6-inch sub), while the Grilled Chicken is praised for its low calories and fat (27 grams of protein and 4 grams of fat on a 6-inch sub). These are great for those looking to maximize their protein intake without excessive calories.
- How to optimize it: As with the turkey, load up on vegetables. For maximum protein, consider a Protein Bowl, which contains a footlong portion of meat. Be mindful of sauces like Sweet Onion Teriyaki, which can significantly increase the sugar content.
Heartier Options: Steak, Roast Beef, and Tuna
If your goals allow for a slightly higher fat content or you prefer red meat and seafood, these proteins offer a satisfying and delicious alternative.
Roast Beef
- Why it's a good choice: The Roast Beef sub is one of Subway's highest-protein options, offering 25 grams per 6-inch sub. It's a flavorful, leaner-cut red meat that is still considered a better-for-you alternative than many other fast-food choices.
- How to optimize it: While slightly higher in sodium than the chicken options, pairing the Roast Beef with a whole grain bread and fresh vegetables keeps it in check. It’s an excellent choice for a filling, high-protein meal.
Tuna Salad
- Why it's a good choice: For a seafood option, the Tuna Salad provides healthy omega-3 fatty acids along with its protein. A 6-inch tuna sub contains 20 grams of protein.
- How to optimize it: Be aware that the tuna is premixed with mayonnaise, which adds a significant amount of fat and calories. A 6-inch sub contains 25 grams of total fat. To balance this, pair it with plenty of fresh veggies and a simple vinegar dressing.
Plant-Based Proteins
Subway has made strides in offering plant-based options, although availability can vary by location. The most reliable vegan option is the Veggie Delite.
- Veggie Delite: This sub or salad is the lowest-calorie and lowest-sodium option on the menu. While its protein content is naturally lower than meat options, it can be boosted with additions like avocado, which also provides healthy fats and fiber.
- Plant-Based Veggie Patty: In some regions, a vegan-friendly Veggie Patty is available, offering a heartier plant-based option for additional protein and flavor. Be sure to check with your local restaurant for availability.
Subway Protein Comparison Table (6-inch sub on 9-grain wheat)
| Protein Option | Calories | Protein (g) | Fat (g) | Sodium (mg) |
|---|---|---|---|---|
| Oven-Roasted Turkey | 280 | 22 | 4 | 820 |
| Rotisserie-Style Chicken | 310 | 25 | 6 | 760 |
| Roast Beef | 310 | 25 | 5 | 790 |
| Grilled Chicken | 290 | 27 | 4 | 580 |
| Tuna Salad | 470 | 20 | 25 | 690 |
| Veggie Delite | 230 | 8 | 2.5 | 310 |
How to Customize Your Order for Best Results
Choosing the protein is just the first step. For a truly optimized meal, consider these customization tips, as recommended by dietitians:
- Opt for high-fiber bread: Breads like Hearty Multigrain and Honey Oat offer more fiber, which aids digestion and promotes satiety.
- Load up on veggies: Fill your sub with a generous portion of lettuce, spinach, peppers, cucumbers, and tomatoes for added vitamins, minerals, and fiber. Be mindful of higher-sodium pickled items.
- Choose your condiments wisely: Avoid creamy, high-fat sauces like mayo or ranch. Instead, use flavor-boosting, low-calorie options like mustard, vinegar, or a drizzle of oil.
- Consider a Protein Bowl: For a lower-carb, higher-protein meal, order your preferred protein as a bowl on a bed of greens instead of in a sub or wrap. Wraps often contain a footlong portion of meat, increasing calories and sodium.
Conclusion: The Best Protein Depends on Your Goals
While the perfect protein at Subway is a matter of personal dietary goals, for most people, the leanest poultry options offer the best balance of high protein and low calories. The Oven-Roasted Turkey and Grilled Chicken are excellent choices for a healthy, balanced diet. For those prioritizing maximum protein, the Rotisserie-Style Chicken and Roast Beef are great alternatives. Vegans can rely on the Veggie Delite with plenty of fresh vegetables. No matter your choice, customizing with smart bread, veggie, and condiment selections is key to building the best possible meal. For more dietitian-approved fast-food options, see this article from EatingWell.
