Which Subway bowl has the most protein? Answering the Top Nutrition Question

October 27, 2025 •

3 min read

According to nutritional data, Subway's 'The Beast' protein bowl, when available, offers one of the highest protein counts of any standard fast-food bowl. For those tracking their macros, figuring out which Subway bowl has the most protein? is key to a satisfying and strategic fast-food choice. This guide breaks down the best options for maximizing your protein intake and controlling other nutritional factors.

Quick Summary

This article explores the highest protein bowls at Subway, from popular menu items like The Beast and Steak & Cheese to custom-built options. It details nutritional information and offers specific tips for boosting protein with extras like double meat or cheese.

Key Points

The Beast Protein Bowl: This pre-configured bowl typically offers the highest protein count on the standard menu, around 65 grams.
Customization is Key: To maximize protein, order any protein bowl with double meat, which can achieve higher protein levels than a standard bowl.
Leanest High-Protein Options: The Grilled Chicken Protein Bowl offers a great balance of high protein (35g) and low calories, with only 4g of fat.
Steak & Cheese is a Good Bet: The Steak & Cheese Protein Bowl provides a solid 42g of protein, making it a reliable high-protein choice.
Build Smart: Opt for extra cheese and protein-rich veggies like spinach to further boost your bowl's nutritional value.
Control Calories with Caution: High protein bowls can also be high in fat and sodium. Pay attention to cheese and dressing choices to manage overall calories.

Top Contender: The Beast Protein Bowl

For those seeking the maximum amount of protein in a single menu item, a strong contender is The Beast Protein Bowl. As a standard menu option, it is engineered for substantial flavor and macro content. Depending on the region and specific build, nutrition trackers report this bowl delivers a remarkable protein boost.

Nutritionix, for example, reports The Beast Protein Bowl can contain around 65 grams of protein, built with a combination of pepperoni, salami, roast beef, turkey, and ham. This makes it a serious option for athletes, bodybuilders, or anyone with high protein targets. However, with multiple types of meat and cheeses, it's also high in other areas like calories, fat, and sodium.

Maximizing Protein with a Custom Bowl

While The Beast offers a preset high-protein punch, the true power lies in customizing your own bowl. By starting with a standard bowl and adding extra protein sources, you can easily exceed the baseline numbers and tailor the bowl to your exact preferences. A popular strategy among macro-trackers is to order any protein bowl with double meat. For instance, starting with the Steak & Cheese bowl and requesting double steak can boost your protein from 42g to a more impressive 68g or more.

How to build a high-protein custom bowl

Start with a lean protein base: Options like Grilled Chicken, Rotisserie-Style Chicken, or Roast Beef offer a solid, lean foundation.
Go double: Request double the portion of your chosen protein. Subway's bowls contain the same amount of meat as a Footlong sub, so doubling it effectively gives you a two-footlongs-worth of protein.
Add high-protein vegetables: Incorporate spinach and other greens for volume and nutritional value.
Include cheese: Adding an extra serving of cheese is a simple way to increase both protein and calories. Provolone or shredded Monterey cheddar are common choices.
Be mindful of sauces: While tasty, many dressings and sauces can add significant calories and sugar. Opt for a lower-calorie dressing like oil and vinegar or mustard to keep your bowl lean.

Comparison of Standard High-Protein Bowls

This table compares the nutritional content of some of the most protein-dense standard bowls at Subway. Keep in mind that customization, portion sizes, and regional availability may cause these figures to vary. The nutritional data is sourced from reputable third-party trackers referencing menu items from early 2025.


Bowl	Protein (g)	Calories (kcal)	Fat (g)	Sodium (mg)
The Beast	65	~740	~44	~2080
Steak & Cheese	42	~380	~19	~1150
Grilled Chicken	35	~200	~4	~480
Rotisserie-Style Chicken	31	~220	~8	~810

The Benefits of a High-Protein Meal

Choosing a high-protein bowl offers several key benefits for your overall health and fitness goals:

Increased Satiety: Protein is highly satiating, meaning it helps you feel full for longer periods. This can prevent overeating and reduce snacking throughout the day.
Muscle Maintenance and Growth: For athletes and fitness enthusiasts, adequate protein intake is essential for repairing and building muscle tissue after exercise.
Metabolic Boost: The body uses more energy to digest protein compared to carbohydrates and fats, leading to a small boost in metabolism.
Convenience: Subway's bowls offer a convenient and customizable way to get a balanced, high-protein meal on the go, without the carbs of bread.

Conclusion

While a custom-built bowl with double meat is likely to deliver the absolute maximum protein, the readily available The Beast Protein Bowl is the clear winner among standard menu options, with approximately 65 grams of protein. For those seeking a lean protein meal, the Grilled Chicken or Rotisserie-Style Chicken bowls offer substantial protein for fewer calories and fat. Regardless of your choice, knowing how to leverage Subway's customization options—like adding extra protein or focusing on lean meat—allows you to build a nutritious and satisfying meal to meet your dietary goals.

Learn more about all Subway's ingredients and nutritional facts directly from their official site for the most accurate information.

Frequently Asked Questions

Among the standard bowls, The Beast Protein Bowl is generally considered the highest in protein, with around 65 grams. However, you can create a custom bowl with more protein by asking for double meat on items like the Steak & Cheese bowl.

A protein bowl at Subway, also known as a 'No Bready Bowl' in some places, is a version of a sub or salad served in a bowl without the bread. It features the same footlong portion of meat, cheese, and vegetables.

To increase the protein in any bowl, simply request double the meat. For example, order a Grilled Chicken bowl with double chicken. You can also add extra cheese for a smaller, but still significant, protein boost.

For a lean, high-protein option, the Grilled Chicken Protein Bowl is a great choice. It typically provides 35 grams of protein for around 200 calories.

While the exact recipe can vary, The Beast Protein Bowl typically includes multiple types of meat, such as pepperoni, salami, roast beef, turkey, and ham, along with cheese and a selection of vegetables.

Yes, Subway protein bowls are considered a keto-friendly option because they eliminate the bread, which is high in carbs. However, it is important to be mindful of high-sugar sauces, dressings, and certain vegetables.

Yes, for those prioritizing protein intake, adding double meat is an excellent value. It significantly increases the protein content of your meal for a moderate additional cost.