High-Protein Subway Orders: Best Meals for Muscle & Weight Loss

High-Protein Orders at Subway

Subway gets a mixed reputation in fitness circles, but the customizable format actually makes it one of the better chains for high-protein eating if you know the playbook. The trick is choosing the right protein, doubling it, and being strategic about bread and sauces. A standard 6-inch sub is mediocre for protein, but a footlong double-meat sub can rival any gym bro meal.

Top 5 Highest-Protein Orders

Footlong Chicken Breast (double meat)

- Calories: 620 | Protein: 64g | Carbs: 80g | Fat: 10g

- Coach Score: 70/100

- The highest protein-per-calorie option if you go footlong and double. Rotisserie-style chicken breast is lean and stacks well.

Footlong Turkey Breast (double meat)

- Calories: 560 | Protein: 52g | Carbs: 80g | Fat: 8g

- Coach Score: 68/100

- Turkey is the leanest protein at Subway. A double-meat footlong delivers 52g of protein with remarkably low fat.

6-inch Steak & Cheese (double meat)

- Calories: 520 | Protein: 44g | Carbs: 40g | Fat: 20g

- Coach Score: 62/100

- Steak packs more protein per serving than most Subway meats. Double it on a 6-inch for a compact, high-protein meal.

Protein Bowl - Chicken Breast

- Calories: 240 | Protein: 30g | Carbs: 10g | Fat: 8g

- Coach Score: 78/100

- Skip the bread entirely. Subway's protein bowls put your sub fillings on a bed of lettuce. Outstanding protein density.

6-inch Turkey Breast

- Calories: 250 | Protein: 18g | Carbs: 40g | Fat: 3g

- Coach Score: 60/100

- The baseline budget option. Low calorie, low fat, decent protein. Best when you need something light but still macro-friendly.

Best Orders by Goal

For Muscle Building

Footlong Chicken Breast, double meat, on 9-grain wheat: 620 calories, 64g protein. Add spinach, tomato, and mustard for flavor without fat.

Footlong Steak & Cheese, double meat: 740 calories, 60g protein. Higher calorie but the steak provides iron and creatine.

For Weight Loss

Protein Bowl - Turkey Breast: 200 calories, 26g protein. One of the lowest-calorie high-protein fast food meals available anywhere.

6-inch Turkey Breast on wheat: 250 calories, 18g protein. A classic diet staple for a reason. Pair with a side of apple slices.

Protein-Per-Dollar Analysis

The Footlong Chicken with double meat is the best protein value at Subway. Standard 6-inch subs are surprisingly poor for protein per dollar.

How to Maximize Protein

Always go double meat. It typically adds $2-3 and nearly doubles your protein. The single-meat portions at Subway are small.

Choose chicken or turkey over cold cuts. Deli meats like ham and salami have lower protein and more sodium per serving.

Try a protein bowl. Removing the bread cuts 200+ calories while keeping all the protein intact.

Add egg whites if available at breakfast. They are a low-calorie protein boost.

Load vegetables freely. Spinach, tomato, peppers, and onions add volume and nutrients for negligible calories.

Skip creamy sauces. Mayo, ranch, and chipotle southwest sauce add 100-200 calories with zero protein. Use mustard or vinegar instead.

What to Skip

Meatball Marinara: 480 calories for a 6-inch but only 22g of protein. The meatballs are more bread filler than meat.

Tuna sub: 480 calories, 20g protein. The tuna salad is loaded with mayo, making it one of the fattiest options.

Cookies: 200 calories, 2g protein. Obviously not a protein source, but many people add one without thinking.

Footlong Italian BMT: 800 calories, 34g protein. The salami and pepperoni are calorie-dense with mediocre protein.

FAQ

What is the highest protein sub at Subway?

The Footlong Chicken Breast with double meat delivers 64g of protein for 620 calories. It is the single best protein option on the menu.

Are Subway protein bowls good for high-protein diets?

Yes. Protein bowls remove the bread, which cuts calories significantly while preserving all the protein. A Chicken Breast protein bowl has 30g of protein for just 240 calories.

How much protein is in a 6-inch Subway sub?

A standard 6-inch sub ranges from 15g (Veggie Delite) to 26g (Steak & Cheese). Double meat brings most options into the 30-44g range.

Is Subway good for muscle building?

Subway can work for muscle building if you go footlong, double the meat, and choose chicken or steak. A single footlong double-chicken sub provides as much protein as many dedicated meal-prep containers.

Stop guessing your macros. Scan the Subway menu with Snackly before you order and see every item's protein and Coach Score instantly. Download free on [App Store](#) and [Google Play](#).