Subway, among the fast food restaurants known for allowing you to build your sandwich, offers a unique opportunity to customize your order for the perfect, healthy meal. This guide dives into how Subway supports your diet with options that emphasize the healthiest choices. Whether your preferences lean towards building muscle or weight loss, Subway stands out as the best-known venue for healthy food that doesn’t skimp on protein. The secret lies in the customization options available, turning any sandwich, wrap, or bowl into the ultimate healthy option. With a thorough breakdown of every item on the menu, finding the perfect option for your needs becomes straightforward. Subway’s salads, sandwiches, and bowls reflect the entire menu’s commitment to providing a whole picture of what a healthy option truly looks like.
From personal experience, navigating Subway’s menu with an eye for the highest protein and lowest calorie content has transformed how I view fast food. This journey through Subway’s offerings has allowed me to customize meals that align with my health goals, making it my go-to choice for a healthy and satisfying meal. Whether you’re in the mood for a hearty sandwich stacked with lean meats or a refreshing salad, the power to build and customize your meal at Subway makes it an unparalleled destination for those committed to a healthy diet.
Subway Menu Options: How It Works
When stepping into Subway, understanding how the menu works is crucial for anyone aiming to make the best options for their meal. The Subway menu allows you to choose any menu item to be assembled right in front of you with exact ingredients, offering endless customization options. This helpful approach ensures that each order can be tailored to fit precise nutritional needs, guided by an accurate subway protein bowl nutrition guide detailing calories and macros. Whether you’re sticking with menu items ordered as-is or looking to change or alter ingredients, Subway’s section breaks down and offers a thorough look at the actual options available. From Classic Sandwiches that can be built as either a 6″ or footlong, to the more complex Subway Series Sandwiches, understanding this tricky math—that a footlong equates to two 6″ sandwiches in terms of ingredients—can be quite enlightening. Similarly, when it comes to Wraps, you get the same amount of meat as a footlong, packed with fresh veggies akin to a 6″ sandwich, making it a strategic choice for maximizing protein. For those looking to ditch the carbs, a sandwich as a salad offers not just the same amount of meat as a 6″ sandwich but also an opportunity to pile on more veggies for a low-calorie yet satisfying meal. Salads and Bowls appear identical at a glance, but the key difference is bowls pack in as much meat as a footlong sandwich, offering twice the protein of a salad while keeping calories low—an essential factor for those with protein goals. Becoming a Subway pro means taking a deep dive into the menu, and leveraging these insights to craft meals that align with your dietary preferences and goals.
The Highest Protein Options at Subway
When stepping into Subway, understanding how the menu works is crucial for anyone aiming to make the best options for their meal. The Subway menu allows you to choose any menu item to be assembled right in front of you with exact ingredients, offering endless customization options. This helpful approach ensures that each order can be tailored to fit precise nutritional needs, guided by an accurate nutrition guide detailing calories and macros. Whether you’re sticking with menu items ordered as-is or looking to change or alter ingredients, Subway’s section breaks down and offers a thorough look at the actual options available. From Classic Sandwiches that can be built as either a 6″ or footlong, to the more complex Subway Series Sandwiches, understanding this tricky math—that a footlong equates to two 6″ sandwiches in terms of ingredients—can be quite enlightening. Similarly, when it comes to Wraps, you get the same amount of meat as a footlong, packed with fresh veggies akin to a 6″ sandwich, making it a strategic choice for maximizing protein. For those looking to ditch the carbs, a sandwich as a salad offers not just the same amount of meat as a 6″ sandwich but also an opportunity to pile on more veggies for a low-calorie yet satisfying meal. Salads and Bowls appear identical at a glance, but the key difference is bowls pack in as much meat as a footlong sandwich, offering twice the protein of a salad while keeping calories low—an essential factor for those with protein goals. Becoming a Subway pro means taking a deep dive into the menu, and leveraging these insights to craft meals that align with your dietary preferences and goals.
When seeking out the highest protein items at Subway, incorporating certain modifications into your order can significantly amplify the protein content of your meal. Below, I outline strategic alterations that can turn a regular Subway menu item into a protein powerhouse.
Double the Meat
One of the most straightforward methods to add more protein to your Subway meal is to double the meat. This not only increases the protein content but also enhances the overall taste and satisfaction of the meal. Opting to double the meat on a 6-inch sandwich generally costs around $1.50, while doing so on a 12-inch sandwich costs about $3.00. This simple tweak can potentially double your protein intake from a single meal, making it a highly effective strategy for those looking to boost their daily protein consumption.
Add Bacon
If you’re not in the mood to double up on all the meat but still wish to increase the protein content of your Subway sandwich, adding bacon is a terrific option. Each serving of bacon adds an extra 5 grams of protein to your meal for a minimal cost, making it a cost-effective way to enrich your meal with more protein.
Add Pepperoni
Adding pepperoni is another viable option for those looking to enhance their meal with additional protein without fully doubling the meat. Each serving of pepperoni introduces an additional 3 grams of protein to your sandwich. This option provides a subtle protein boost along with a burst of flavour, making it a worthwhile addition for those aiming to increase their protein intake without significantly altering the meal’s original composition.
Add Extra Cheese
Lastly, while not as protein-rich as meat or bacon, adding extra cheese to your Subway sandwich can contribute to your overall protein intake. Cheese adds both flavour and a modest amount of additional protein, rounding out your meal in both taste and nutritional content.
By leveraging these modifications, Subway patrons can tailor their orders to better meet their protein needs. Whether you’re looking to build muscle, maintain a high-protein diet, or simply enjoy a more satisfying meal, these tips can help transform any Subway order into a more protein-packed experience.
The Lowest Calorie Options at Subway
For people whose main concern is balancing calories with protein, the lowest-calorie options on the Subway menu offer a macro-friendly and protein-packed solution. Salads at Subway, especially those with the fewest calories, typically fall under 200 calories, making them the most diet-friendly option. Opting for a basic salad without heavy dressing or sauce allows you to customize your salad with cheese and toppings without significantly increasing calories. If you’re curious about the calories for each type of dressing, Subway provides a section detailing these specifics.
Subway’s bowls, notably the No Bready Bowls, are similar to the salads described but are essentially a footlong served in a bowl with an extra protein boost. While slightly higher in calories, the Grilled Chicken bowl, for example, with 35g of protein, remains under 200 calories, thanks to the lean nature of chicken breast, positioning it among the healthiest options on the menu. For those watching carbs, opting to avoid bread altogether by choosing a salad or a No Bready Bowl ensures minimal grams of carbs.
For a low-calorie sub, the 6″ Veggie Delite stands out as the healthiest among Subway sandwiches, offering a little protein at about 10g. However, for a more macro-friendly option that provides a good amount of protein without a significant calorie jump, the 6″ roast beef sub is unbeatable, with just 310 calories and 25g protein. This balance offers a practical and satisfying way to enjoy protein-packed meals at Subway without overindulging in calories.
Calories & Macros for All Classic Subway Sandwiches
Classic sandwiches at Subway have stood the test of time and are the ones we’ve come to know and love as Subway boomed in popularity in the early 2000s. From the Sweet Onion Chicken Teriyaki to the Meatball Marinara, these sandwiches have become staples not just for my younger self but for many seeking a balance of taste and nutrition. The calories and macros for these beloved footlong sandwich options, as well as their 6″ option counterparts (which are, quite literally, footlong options cut in half), are intriguing. Surprisingly, many of these are low in calories for the amount of food you get, ranging from 600-700 calories for a highly filling 12″ sandwich—not bad when considering your dietary goals.
These options are better than others, depending on what you’re looking for in your meal. For those of us counting, understanding the caloric and macro content of our favourite Subway classics is crucial in making informed choices that align with our health and fitness goals. This knowledge has transformed the way I look at quick dining options, reinforcing Subway’s place in my diet as a go-to for meals that don’t derail my nutritional objectives.
Subway Classic Sandwich With the Lowest Calories
When considering a sandwich with no meat, it’s no surprise that the calories would be low. But for those worried about calories more than protein, the Veggie Delite sandwich is the way to go to keep calories down while still getting a decent amount of protein. However, for a sandwich that balances both low calories and a significant protein punch, the 6″ Oven Roasted Turkey is a great option. With only 270 calories and 22 grams of protein, thanks to the lean turkey breast, it stands out as a macro-friendly option for those looking to maintain or lose weight without sacrificing their protein intake. This choice exemplifies how Subway caters to various dietary needs, offering something for everyone, whether their focus is on keeping the calorie count low, boosting protein, or both.
Calories & Macros for all Subway Wraps
When I first embarked on my journey towards a healthier lifestyle, Subway became my go-to for quick, nutritious meals that didn’t derail my macros. I quickly discovered a fantastic way to enjoy my favourite sandwiches without the guilt: swapping out the traditional sandwich for a wrap. It’s the ultimate carb-saver, especially when you’re trying to lower your carbs while keeping your meal handheld.
Take, for example, the Black Forest Ham Wrap. It’s a game-changer. Typically, when you think of grabbing a wrap instead of a sandwich, you might look for something lower in calories and carbs without compromising on taste. The Black Forest Ham Wrap is precisely that. With 440 Calories, 11g of Fat, 56g of Carbs, and a solid 30g of Protein, it’s the next thing to ordering a salad or bowl if you’re aiming for a meal that differs significantly in macronutrients from its sandwich counterpart, the Black Forest Ham Footlong, which packs 560 Calories, 8g of Fat, 84g of Carbs, and 40g of Protein.
Opting for a wrap over a foot long, the carbs come down quite a bit, alongside a noticeable reduction in calories. Unfortunately, the protein order remains relatively high in both cases, which is a plus for those of us trying to up our protein intake. This reduction in carbs and calories without a significant loss in protein makes wraps a great way to create an easy, macro-friendly meal.
What makes the wrap at Subway so appealing is that it contains the same amount of meat as a footlong. So, you’re not missing out on the goodness of your favourite meats; you’re simply cutting back on the extras that might not align with your nutritional goals.
By choosing wraps over traditional sandwiches, I’ve found that I can still enjoy the robust flavours and satisfying fillings Subway offers, without compromising on my dietary goals. It’s an ordering strategy that’s served me well, turning each visit into a fantastic opportunity to indulge in a meal that’s both delicious and nutritionally balanced.
Customization Options For Any Macro-Friendly Subway Meal
One of the most amazing aspects of dining at Subway is the ability to customize your order to fit your nutritional needs precisely. Whether you’re looking to swap bread for cheese, adjust sauces, or pile on the veggies, you can build a meal that aligns with your diet, thanks to countless healthier options you can craft yourself.
Starting with the bread option, while the classic Italian bread and flatbread are popular, they’re not your only choices. For those of us focusing on nutrition facts, Subway’s breakfast multigrain bread or Italian herbs & cheese are go-to’s, but when it comes down to the crunch, the wrap often emerges as a fairly similar competitor to the bread options in terms of macros. The Italian bread stands out as the lowest calorie option, with just 160 calories per 6-inch sub.
When cheese is concerned, the options are pretty much interchangeable in macros. A slice of American cheese adds about 40 calories to your 6″ sub, while pepper jack, Monterey jack, and provolone hover around 50 calories. This guide can help you choose wisely or even decide to leave the cheese out altogether.
Fresh vegetables, on the other hand, are essentially calorie-free. Green peppers, black olives, red onions, and banana peppers each add a mere 5 calories to your sandwich, which is not enough to stress over. The calories they add do not make a significant difference in the grand scheme.
Choosing your sauce or dressing can be a bit trickier. Cream-based sauces like mayo, ranch, and garlic aioli can contain 80-100 calories per serving. Opting for mayo on a footlong sandwich means an extra 200 calories. For those seeking a low-calorie sauce option, mustard and honey mustard are the best choices. It’s surprising to see that the teriyaki sauce, known for pairing with the sweet onion chicken teriyaki, ranks among the lower-calorie options despite being high in sugar.
Macro-Friendly Subway Tips
In the quest for protein-packed meals at Subway, knowing a few hacks can significantly enhance your dining experience. These aren’t necessarily secrets, but they are great tips to utilize if you’re looking to get the most bang for your macro-buck at Subway.
One simple tactic is to Ask for less sauce or dressing, or even to have it cut in half. This can be a huge calorie saver, especially with options like mayo or garlic aioli. If you’re aiming to keep the calories lower but still want to get more protein in your sandwich, opting for double meat on a 6″ sub is a smart move. The caloric impact is minimal compared to the protein boost it provides. For instance, ordering double meat on a Sweet Onion Chicken Teriyaki sandwich can add an extra 16g of protein for just 110 calories.
Another favourite thing to do, akin to Chipotle’s order, is to assemble your protein bowl with a side of flatbread. This idea maximizes your control over what goes into your meal, ensuring you’re getting a substantial protein hit with every bite. This approach is a bit like assembling a little sandwich or bowl on your terms.
A trick that’s become one of my go-to’s is to Skip the cheese. It might not seem like much, but this tip adds up in terms of calories saved, allowing the flavour of your sandwich to shine through without the extra calories. Leaving off cheddar or Swiss can help save those extra calories for something more protein-rich.
Lastly, be mindful of your sides. Instead of reaching for chips, opt for apple slices to stick with the theme of maximizing lean protein in your meal. Or, you might decide to skip the side altogether, focusing entirely on the nutrient-dense main dish you’ve crafted.
Building a Healthy Meal for Athletes
In the realm of athletics, the emphasis on including lean protein in the diet cannot be overstated. Protein plays essential roles in the body, chiefly supporting the building and repairing of lean muscle mass. To get the most benefit from their protein intake, athletes are encouraged to consume protein throughout the day, across several meals and snacks.
For optimal performance and recovery, athletes should aim to consume approximately 0.25 grams of protein per kg of body weight at each eating occasion. This general guideline calculates to a range of about 20-30 grams of protein at each meal or snack, depending on the weight of the athlete. Moreover, it’s advised for athletes to include between 20-40 grams of protein in their post-workout meal to adequately support recovery and meet their nutrition needs.
Athletes need to remember that eating protein alone will not result in muscle gain. Protein intake must be combined with a well-planned strength and conditioning program to effectively promote muscle growth. This holistic approach ensures that the protein consumed not only contributes to the repair and growth of muscle fibres but is also utilized efficiently by the body.
For athletes visiting Subway, choosing items that are high in protein, such as the Chicken Bacon Ranch Melt or the Steak & Cheese sandwich, and considering the addition of double meat or extra cheese, can be strategic moves. These options provide the necessary protein boost to meet the outlined nutritional strategies, supporting athletes in their training and recovery processes.
Subway High-Protein Sandwich Options for Athletes
When athletes look for high-protein sandwich options on the Subway menu, it’s crucial not only to understand their protein needs but also to identify the best choices that align with a healthy athletic diet. While high-protein sandwiches are vital for muscle repair and building, athletes must also be important to consider the saturated fat content of each sandwich. Saturated fat is associated with increased inflammation in the body, which can hinder an athlete’s recovery and performance. Thus, athletes should aim to limit the saturated fat content in their diet.
For this blog, we’ve identified sandwiches that contain ≥ 20 grams of protein and ≤ 5 grams of saturated fat, a balance that supports athletes in their nutritional goals while minimizing potential negative impacts from saturated fats. All nutrition information included in this article comes from the Subway® website, although it’s important to note that menu options and nutrition information may change as products are updated. For the most current nutrition information, always refer to the Subway website.
Another important note is on sodium. It’s important to note that many of Subway’s high-protein sandwich options are high in sodium. In general, consuming sodium in the diet can help athletes replace sodium lost through sweat. However, athletes are advised to restrict sodium in their diet or work with a sports dietitian nutritionist to develop an individualized plan for meeting their sports nutrition needs.
Selecting Subway sandwiches that meet these criteria enables athletes to fuel their bodies effectively, supporting both their performance and recovery processes. By making informed choices, athletes can enjoy the convenience and taste of Subway while adhering to their dietary requirements.
