High Protein Subway Meals & Subs (2025) | Protein Bowls Guide

Subway Protein Optimization Guide

Subway's customization options make it perfect for hitting your macros. With protein bowls, double meat options, and fresh veggies, you can create filling meals that support your goals. Learn the best combinations for maximum protein.

Subway Protein Hacks:

Order any sub as a "No Bready Bowl" to cut carbs
Always get double protein for maximum gains
Add egg whites to any sandwich for extra protein
Choose rotisserie chicken or turkey for leanest options
Load up on veggies for volume without calories

💡 Pro Bowl Formula:

Double Turkey Breast + Egg Whites + All Veggies + Mustard = 46g protein, ~380 calories

Subway Protein Per Serving:

Turkey Breast: 18g (6") / 36g (footlong)

Rotisserie Chicken: 29g (6") / 58g (footlong)

Steak: 28g (6") / 56g (footlong)

Egg Whites: 8g per serving

Best High Protein Subway Options

PROTEIN WRAP

Double turkey breast wrap, veggies

38g

PROTEIN

410

CALORIES

💡 How to order: Ask for double turkey breast. Load up on all vegetables for volume. Use mustard instead of mayo to save calories.

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Subway Protein Questions

What's the highest protein Subway meal?

A footlong rotisserie chicken with double meat provides 116g of protein! For a more reasonable option, try a protein bowl with double turkey and egg whites for 46g protein under 400 calories.

Are Subway protein bowls good for weight loss?

Yes! Protein bowls eliminate bread calories while keeping you full. With double meat and veggies, you get high protein, high volume meals perfect for cutting.

What bread is best for protein at Subway?

Skip the bread entirely with a protein bowl, or choose the wrap for fewer carbs. If you need bread, the 9-grain wheat has the most protein at 8g per footlong.

Nutrition Information Sources

All nutritional data is sourced from official Subway nutrition documents:

Subway Official Nutrition Guide (2025)