What Subway Sandwich Has the Most Protein?

Subway In Thailand

Maintaining a balance between healthy meals and cheat days is a tough job. If you are a gym freak, checking your meals’ calories in detail, you may want to look for the best protein options. As for Subway, let’s find out which sandwich has the most protein.


You can add a healthy snack to your cheat days as well. The flexibility of Subway, which allows you to customize your ingredients, can help you get the maximum amount of protein out of your sandwich.

We’ll discuss the options you can consider to score maximum proteins from Subway sandwiches:

  • Customizing a sandwich
  • Identifying the best options from the Subway menu

Read on to explore the best options for getting the most protein from a Subway sandwich. We’ll guide you on how to customize a healthy sandwich and high-protein options on a Subway menu.

Maximum Protein Options at Subway

Subway Sandwich

At Subway, you can customize your sandwich with the ingredients of your choice, allowing you to maximize your protein intake. Apart from making your sandwich, Subway’s menu also has a variety of sandwiches to choose from.

It is important to remember that Subway is an international franchise with branches spread all around the world. The ingredients of sandwiches may vary according to the region of a Subway branch.

We will look at the highest protein options at Subway in both pools, customizable sandwiches, and the ones available on Subway’s menu.

Make Your Own Sandwich

Customized Sandwich

A significant factor separating Subway from the other sandwich chains is that it came up with the idea of allowing customers to choose their ingredients according to their preferences.

This unique idea has attracted a lot of consumers, especially those who prefer healthy meals. Everyone has their preference. Gym freaks might consider protein-rich options. On the other hand, those on a diet will go for low-calorie sandwiches.

If you walk into Subway, you will notice a salad bar made of glass. A variety of sandwich ingredients are displayed in front of you so you can choose. Starting with the bread choice, you must select all the ingredients, including meat, vegetables, sauce, and extras.

Let’s figure out how to get the most protein out of each ingredient.


Bread Choice

Subway offers a wide range of bread choices, so choosing which one to go with might be confusing. Our core focus here is on the best protein options. The maximum amount of proteins you can get from a slice of bread at Subway is 9 grams.

The top two bread choices at Subway, with a maximum of 9 grams of protein, are the following:

  • Italian Herb and Cheese
  • JalapeƱo Cheese

If the above two options do not satisfy your taste buds, you can consider the following options, which have 8 grams of protein:

  • Artisan Flatbread
  • Grain Honey Oat
  • Grain Hearty Wheat Bread
  • Spinach Wrap
  • Tomato Basil Wrap


Subway Sandwich Meat

The types of meat at Subway are subject to the region where the store is located. The most widely available meat options with the most protein are the following:

  • Roasted Beef
  • Turkey Breast
  • Carved Turkey
  • Tuna
  • Teriyaki Chicken


Vegetables For Subway Sandwich

Greens are a must-have for any sandwich. They add to the flavors, lifting the taste. Additionally, they are also a good source of fiber. The following are the vegetable options at Subway that have the highest protein content:

  • Avocado
  • Capsicum
  • Lettuce
  • Spinach


Subway Sauce

After adding everything to your sandwich, it’s time to spice up the flavors with various sauces. Subway has a wide range of sauces, helping you satisfy your taste buds.

  • Habanero Hot Sauce
  • Blue Cheese Dressing
  • Smoky BBQ
  • Chipotle Southwest
  • Mayonnaise
  • Garlic Aioli
  • Sweet Onion
  • Honey Mustard
  • Ranch Dressing
  • Tomato Sauce
  • Spicy Mayo

Although these sauces don’t have a significant number of proteins, Blue Cheese Dressing, Tomato Sauce, Mayonnaise, and Ranch Dressing top the list with the most proteins from the pool of sauces.


An ideal customized sandwich to obtain the highest number of proteins could include Italian herb and cheese bread, roasted beef with spinach, and avocados. Topping it up with a slice of cheese and ranch dressing.

Subway Menu

Subway Menu

As Subway is famous for custom-made sandwiches, it also has some ready-made options on the menu to choose from.


Subway offers its sandwiches in two sizes, 6-inch and footlong.
A 6-inch sub is a footlong sub cut in half.

An official nutrition guide from Subway can come in handy to understand more about the nutrition of all the items on the menu.

The Monster Footlong Pro

Subway Footlong

If your goal is the highest protein, the Monster Footlong Pro is the right choice. The word “Pro” at the end of its name refers to the double patty of meat choice. You can upgrade your sandwich to Pro by adding an extra patty.

Monster Footlong Pro is served toasted on Artisan Italian Bread with the following ingredients:

  • Double Thick Steak Patty
  • Crisp Bacon
  • Double Monterey Cheddar Cheese
  • Green peppers
  • Red onions

All these ingredients are piled up with a creamy Peppercorn Ranch Sauce. This sandwich has 1470 calories with 114 grams of protein.

Oven Roasted Turkey Footlong

Making Subway Footlong

The calories and proteins work in conjunction. You don’t only have to calculate the proteins in a sandwich. The ideal approach to analyze the protein level of a sandwich is to calculate its ratio to the total calories.

Oven Roasted Turkey Footlong is the second on the list of protein-rich sandwiches on Subway’s menu, made with the help of the following ingredients and wrapped in Grained Whole Wheat Bread:

  • A thin slice of turkey breast
  • Lettuce
  • Onions
  • Tomatoes
  • Green peppers
  • Cucumbers

All these ingredients can be topped with a sauce of your choice. This sandwich has 520 calories with 40 grams of protein.

Ending Note

Proteins are essential for growth and a healthy lifestyle. If you want to consider a Subway sandwich as your healthy meal, you can also get some proteins out of it.

To conclude your hunt for the most protein-rich sandwich from Subway, you can make the sandwich by adding the high protein ingredients listed above. Meanwhile, ready-made protein-rich sandwiches like Oven Roasted Turkey Footlong or Monster Footlong Pro can be picked from the menu.

It all comes down to your taste buds, choice of ingredients, and appetite, as not everyone has the same taste in food and can finish a footlong sandwich.

Frequently Asked Questions

What Subway Salad Has the Most Protein?

Chicken and Bacon Ranch tops the list of Subway salads having the most proteins with 30 grams. If you are looking for a customized sandwich with maximum proteins, try adding a good amount of meat with protein-rich veggies such as avocado, capsicum, lettuce, and spinach.

What Subway Sandwich Has the Most Meat?

The sandwich with the most amount of meat is Supreme Meats. It has Italian cured meat, slices of Black Forest ham, a little pepperoni, and a Genoa salami.

What Extras Could Be Added To Increase the Protein Level of a Subway Sandwich?

The protein-rich choices for toppings on your sandwich are any kind of cheese, bacon, capicola, or pepperoni.

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