Discovering Subway's Top Protein Powerhouses
For many, Subway is a go-to for a quick, customizable meal. However, navigating the menu for maximum protein can be tricky, as choices like bread, cheese, and sauces can alter the nutritional breakdown. While the final protein count depends on the full order, a few standout meat options consistently offer the highest amount per serving. Regional availability and limited-time offers can also affect the top spot, making it essential to consult the most recent nutrition information.
The Meat with the Highest Protein
Historically, the highest protein items have been specialty or limited-time offerings. For instance, in some regions, a special menu item like the Big Hot Pastrami Wrap has been cited as a top contender, with an impressive 46 grams of protein. However, for most diners seeking a reliable, high-protein choice from the standard menu, the options typically point towards the following:
- The Beast: This menu item, loaded with a significant amount of meat, reportedly contains 40 grams of protein in some iterations.
- Steak: The classic steak and cheese sandwich is a reliable high-protein choice. In some configurations, a 6-inch steak sub can offer over 25 grams of protein. Opting for a footlong or a protein bowl can increase this significantly.
- Grilled Chicken: Another consistent winner for protein is the grilled chicken. A standard 6-inch grilled chicken sub can provide around 27 grams of protein. Like the steak, increasing the portion size will further boost the protein content.
Customization is Key for Maximum Protein
Beyond selecting a high-protein meat, strategic customization can elevate your meal's protein content. Here are some methods to maximize your intake:
- Choose a wrap or bowl: Wraps typically contain a footlong's worth of protein, which is significantly more than a 6-inch sub. Opting for a protein bowl, which serves all ingredients over a bed of lettuce, is another excellent way to prioritize protein and vegetables.
- Double the meat: An obvious, yet highly effective strategy is to ask for double meat. This is the fastest way to significantly increase the protein in any sandwich or wrap. For example, adding extra grilled chicken can boost protein by another 16 grams.
- Add protein-rich toppings: While the focus is on meat, other ingredients contribute. Opt for high-protein cheeses like Swiss, and consider adding hard-boiled eggs or bacon where available.
Comparing Subway's Meats by Protein Content
To make your decision easier, here is a comparison of the approximate protein content for a standard 6-inch portion of popular Subway meats. Note that these numbers can vary based on regional menus and ingredient formulations, so it's always best to check the official nutritional information for your specific location.
| Meat (6-inch sub) | Approximate Protein (g) | Additional Notes |
|---|---|---|
| The Beast | 40 | Specialty item, double meat, exact components may vary |
| Rotisserie-Style Chicken | 29 | Lean, quality protein option |
| Sweet Onion Chicken Teriyaki | 25-26 | A flavorful option with moderate protein |
| Roast Beef | 25 | Another lean and reliable protein source |
| Grilled Chicken | 23-27 | A very strong contender for protein per calorie |
| Oven Roasted Chicken | 23 | A solid, lean option |
| Subway Club (Turkey, Ham, Roast Beef) | 23 | A mix of meats for good protein variety |
| Tuna Salad | 20-22 | Protein-rich but higher in fat and calories due to mayonnaise |
| Italian B.M.T. | 19-22 | Includes cured meats, higher in sodium and fat |
| Black Forest Ham | 18 | A leaner deli meat option |
The Role of Protein Bowls
Protein bowls at Subway have grown in popularity as a low-carb, high-protein alternative to sandwiches. They typically feature a base of lettuce and vegetables topped with a footlong's portion of meat and other desired toppings. This format naturally maximizes the protein-to-carb ratio. A Roast Beef Protein Bowl, for example, can contain around 30 grams of protein with lower calories and fat than a comparable sub.
Conclusion: Your Best High-Protein Order
While the exact highest-protein meat at Subway can change with limited-time offers and regional menus, reliable options for consistently high protein include Steak and Grilled Chicken. For the absolute highest potential, opting for a specialty menu item like The Beast or customizing a build-your-own meal with double meat and selecting a wrap or protein bowl is the most effective strategy. By paying attention to the menu and customizing your order wisely, you can easily turn a quick Subway meal into a powerful tool for achieving your protein goals. Always remember to check the latest nutrition information on the official Subway website for the most up-to-date data. You can find detailed nutritional information on the Subway US website.
How to Build a High-Protein Meal
- Start with the right protein: Choose steak, grilled chicken, or rotisserie-style chicken as your base.
- Double down on the meat: Add an extra portion of your chosen protein to significantly increase the grams.
- Opt for a bowl or wrap: This will give you more meat relative to carbs.
- Boost with protein-heavy extras: Consider adding cheese like Swiss, bacon, or extra eggs (if available) for a further increase.
- Watch the sauces: Some sauces are high in calories and fat, which can offset your high-protein meal goals. Stick to lighter options or just oil and vinegar.
- Load up on veggies: Adding extra veggies will increase fiber and nutrients without adding significant calories.
- Choose your bread wisely: If you must have bread, the 9-Grain Wheat offers a decent amount of fiber and protein.
Frequently Asked Questions
What meat has the most protein at Subway for a standard 6-inch sub?
The standard 6-inch sub with the most protein is generally the Rotisserie-Style Chicken, offering approximately 29 grams of protein, followed closely by the Roast Beef.
How much protein is in Subway's grilled chicken?
A 6-inch grilled chicken sub at Subway typically contains around 23 to 27 grams of protein, making it one of the top choices for a high-protein meal.
Can I order double meat at Subway to increase protein?
Yes, you can order double meat on any sub, wrap, or bowl to significantly increase your protein intake. This is the most effective way to boost the protein content of your meal.
Do Subway wraps have more protein than sandwiches?
Subway wraps use a footlong portion of meat, meaning they contain nearly double the protein of a standard 6-inch sub. For example, a Grilled Chicken Wrap has been reported to contain 42 grams of protein.
Is the Steak and Cheese at Subway a high-protein option?
Yes, the Steak and Cheese is a high-protein option. A 6-inch portion provides over 25 grams of protein, and the footlong version doubles that amount.
What is The Beast at Subway and does it have the most protein?
The Beast is a specialty menu item that, in some regions, features a large quantity of meat. It has been cited as having up to 40 grams of protein, making it one of the highest protein items on the menu when available.
How can vegetarians get high protein at Subway?
Vegetarians can opt for the Veggie Patty sub or bowl. While lower than meat options, it still provides a decent amount of protein. Customizing with protein-rich additions like extra cheese or avocado can also help.
What are the best bread and topping combinations for a high-protein Subway meal?
For maximizing protein, choose the Hearty Multigrain bread, double your meat, and add a higher-protein cheese like Swiss. Load up on fresh vegetables and stick to low-calorie sauces like mustard or vinegar to keep the calories in check.
