Finding the Highest Protein Subway Salad
When you're aiming for a high-protein meal at Subway, the key is to look beyond the standard menu options and focus on the main protein source. While many salads are available, the final protein count depends almost entirely on the meat, cheese, and other toppings you choose. The Roast Beef Protein Bowl and salads with multiple portions of lean meat are consistently among the highest in protein.
The Top Contenders for Protein
Several Subway salads stand out for their high protein counts, assuming a standard build without doubling the meat. However, as demonstrated below, customizing your protein is crucial. The following list represents the salads with the highest protein base, before customization:
- Steak & Cheese Salad: With a base protein of around 20-22g, this salad offers a solid protein foundation. The steak is a hearty option that pairs well with many veggies.
- Sweet Onion Chicken Teriyaki Salad: This option packs in a significant amount of protein, with some reports citing up to 22g, especially if based on a 6-inch portion doubled for a salad size.
- Oven Roasted Chicken Breast Salad: A perennial favorite for a lean protein source, this salad offers around 19g of protein. Doubling the chicken is a simple way to boost this number substantially.
- Subway Club® Salad: Combining multiple meats—turkey, ham, and roast beef—the Subway Club salad can provide a respectable 18g of protein.
- Roast Beef Salad: Another top-tier choice for lean protein, with a base of around 19g. A protein bowl version is also available, which can be even higher in protein.
Customization: The Ultimate Protein Boost
The real secret to maximizing the protein in your Subway salad isn't just about picking the right base, but building on it strategically. The following additions can significantly increase your meal's protein content:
- Double the meat: This is the most direct and effective method. Simply ask for a double portion of your chosen protein. This is a common practice for those with high protein goals.
- Add cheese: While it also adds calories and fat, a slice or sprinkle of cheese can add a few extra grams of protein. American, provolone, or shredded Monterey cheddar are common options.
- Incorporate protein-rich veggies (and more): Adding spinach, black olives, and bell peppers can contribute small but meaningful amounts of protein and fiber.
- Choose the right dressing: Opt for dressings that are lower in calories and sugars, allowing the protein to remain the focus of your macros. Subway Vinaigrette is a low-calorie option, while others like low-fat sweet onion teriyaki can be a good choice.
Comparison of Subway Salads (Base Protein) and Customization Potential
| Salad Option (Standard Portion) | Base Protein (Approx.) | Protein-Boosting Customization | Estimated Total Protein (Customized) |
|---|---|---|---|
| Steak & Cheese | ~20g | Double meat, add cheese | ~42g |
| Sweet Onion Chicken Teriyaki | ~22g | Double meat, add cheese | ~45g |
| Oven Roasted Chicken Breast | ~19g | Double meat, add cheese | ~40g |
| Subway Club® | ~18g | Double meat, add cheese | ~40g |
| Roast Beef | ~19g | Double meat, add avocado | ~40g |
| Turkey Breast | ~12g | Double meat, add cheese | ~27g |
Note: Protein content can vary slightly by location and specific build. Estimates are based on official or widely reported nutritional information.
Expert Ordering Tips for a High-Protein Salad
For those serious about maximizing protein, here is a step-by-step process:
- Start with the right base: Ask for a salad base with your preferred greens. While all the meat options work, starting with a base that already has a higher protein count (like the Steak or Chicken Teriyaki) gives you a head start.
- Order double meat: This is the most critical step. Don't be shy; it's a standard request for many health-conscious customers.
- Load up on veggies: Ask for a generous portion of spinach, bell peppers, onions, and black olives. These add fiber and nutrients without adding many calories.
- Add cheese (optional): Consider a small amount of cheese if the extra protein is worth the additional fat and calories for your dietary goals.
- Choose a low-calorie dressing: Many dressings can add significant calories and sugar. Ask for a low-calorie option or just stick to oil and vinegar.
Conclusion
While several Subway salads offer a decent amount of protein, the absolute winner for the most protein is a customized order. The Sweet Onion Chicken Teriyaki or Steak & Cheese salads are excellent starting points, but requesting double meat is the most effective strategy to boost the protein content significantly. By doubling your lean protein choice and filling up on fibrous, nutrient-dense vegetables, you can create a satisfying and high-protein meal that aligns with your nutritional goals. Remember to check local nutritional information and ingredient availability as menu items can vary slightly by region. You can find detailed menu and nutritional information on the official Subway website, ensuring you can make the most informed and health-conscious choices on your next visit.
Example High-Protein Order: A Steak & Cheese salad with double steak, extra spinach, bell peppers, and black olives, with a light drizzle of Subway Vinaigrette.
Making Your Subway Salad Work for You
Whether you're building muscle, managing your weight, or simply prioritizing protein, a trip to Subway doesn't have to derail your diet. With a little planning and smart ordering, you can turn a fast-food stop into a nutritious meal.
Why Protein is Important for a Healthy Diet
Protein is an essential macronutrient that plays a vital role in building muscle, repairing tissues, and creating enzymes and hormones. A high-protein diet can also increase satiety, which can help with weight management by making you feel full for longer.
For athletes and those with active lifestyles, adequate protein intake is especially crucial for muscle recovery and growth. Even for the average person, ensuring you get enough protein in your meals is important for overall health and well-being. Choosing a high-protein salad from Subway is a convenient way to meet these needs while on the go.
By following the tips and comparing options, you are empowered to make a choice that is both delicious and aligned with your nutritional priorities. Just remember that customization is king when it comes to maximizing your salad's protein at Subway.
