The Best High Protein And Low Calorie Options At Subway


High Protein And Low Calorie

The Best High Protein And Low Calorie Options At Subway

Subway offers a variety of high-protein and low-calorie options that can help you maintain a balanced and nutritious diet.

Subway are fast-Food restaurant that serves sandwiches packed with lean meats, fresh vegetables, and whole-grain bread.

Even while certain Subway sandwich options don’t provide especially remarkable levels of nutrients. There are few that have received the dietitian’s approval and offer some notable nutritional benefits.

Overview of Healthier Menu Items

When it comes to its selection of healthful foods, fast food has bad reputation

Subway’s menu is one of the most obvious ways that shows its dedication to good health.

With the variety of fresh ingredients that Subway offers, consumers can tailor their sandwiches to fit particular dietary requirements.

The “Build Your Own” idea gives customers the power to make decisions that support their dietary and health goal.

Subway offers a wide range of alternatives for putting together a healthy and delectable lunch, including lean protein sources like turkey breast and chicken and an abundance of crisp, colorful vegetables.

In terms of bread options made from whole grains, Subway is a pioneer.

Because they are higher in fiber, vitamins, and minerals than refined grains, whole grains are a better choice.

The whole-grain bread selections at Subway serve as a nutrient-dense base for your sandwiches and boost your daily fiber intake.

High Protein And Low Calorie

The Best High Protein And Low Calorie Options At Subway

When ordering at Subway, consider the following choices:

Protein Choice

Select lean proteins like turkey, chicken breast, or roast beef. These options are typically lower in calories and saturated fat compared to some of the other choices like bacon or meatballs.


Opt for whole-grain or wheat bread, as it is a healthier choice compared to white bread. You can also consider the 6-inch size instead of the footlong to reduce calorie intake.


Load up on fresh vegetables. Subway offers a variety of veggies like lettuce, tomatoes, cucumbers, peppers, and onions. These add flavor, texture, and nutrients without adding many calories.


Be mindful of the sauces and dressings you choose. Avoid creamy or high-calorie options like mayonnaise and ranch dressing. Instead, go for mustard, vinegar, or a light vinaigrette.


If you want cheese, choose a lower-fat option like Swiss or provolone. Ask for just a little cheese to keep calories in check.

Portion Control

Pay attention to portion sizes. Consider a 6-inch sub rather than a footlong to reduce calorie intake. Also, avoid adding extra toppings like extra cheese or bacon.

The Best High Protein And Low Calorie Options At Subway

High Protein Subway Sandwiches

Subway offers several meat options, and the protein content varies among them. Here are some of the Subway meat options with relatively higher protein content:

High Protein And Low Calorie

Rotisserie-Style Chicken

Best High Protein And Low Calorie Options

Rotisserie-style chicken is a lean and protein-rich choice at Subway. A 3.5-ounce (100g) serving of rotisserie-style chicken typically contains around 24-25 grams of protein.

Oven Roasted Chicken

A 6-inch sandwich made with oven-roasted chicken breast, whole-grain bread, and plenty of veggies can be a good choice.

Turkey Breast

High Protein And Low Calorie
Honey Maple Turkey Breast


A turkey breast 6-inch sub with whole-grain bread and loads of veggies is another low-calorie, high-protein option.  Turkey breast is lean and protein-packed. A 3.5-ounce (100g) serving of turkey breast usually contains around 29-30 grams of protein.

Chicken Breast

Grilled chicken breast is another high-protein option. A 3.5-ounce (100g) serving of grilled chicken breast provides approximately 30 grams of protein.

Roast Beef

Best High Protein And Low Calorie

Roast beef is a good source of protein. A 3.5-ounce (100g) serving of roast beef typically contains about 27-28 grams of protein.


While ham is a popular choice, it contains slightly less protein compared to some other options. A 3.5-ounce (100g) serving of ham generally provides around 17-18 grams of protein.


Tuna salad is another protein-rich option at Subway. A 3.5-ounce (100g) serving of tuna salad can contain approximately 12-15 grams of protein, but the actual protein content may vary depending on how it’s prepared.

Veggie Delite

For a vegetarian option, the Veggie Delite with all the vegetable toppings and whole-grain bread is low in calories and provides some protein.

Subway Salad

If you want to go even lower in calories, consider getting a salad with lean protein like turkey or chicken breast. Load it up with veggies and choose a lighter dressing option.

Is Subway Healthy For Weight Loss

If you make wise decisions, Subway can be a somewhat healthy alternative for weight loss.

They provide a range of sandwiches on their menu that have lean proteins, lots of vegetables, and whole-grain bread options that may be lower in calories and higher in important nutrients.

But it’s important to stay away from high-calorie sauces, excessive cheese, and bread options. Choosing lower-fat dressings, avoiding sugary drinks, and choosing smaller portion sizes can all help you achieve your weight loss objectives.

In the end, how healthy a Subway meal is for weight loss relies on your decisions and how much you eat, making it easy to combine into a balanced diet.

Read Also >>>>> Low Calorie Egg Breakfast Low Fat Egg Recipe

No changes to the menu’s highest protein options under 500 calories

  • Grilled Chicken
  • Sweet Onion Chicken Teriyaki
  • Oven Roasted Turkey.
  • Grilled Chicken Wrap
  • Oven Roasted Turkey Wrap
  • Black Forest Ham
  • Teriyaki Blitz
  • Black Forest Ham

Keep in mind that the protein content may vary slightly depending on the specific recipe and preparation methods at the Subway location you visit. To get the most accurate nutritional information, you can check Subway’s official website or inquire at the restaurant for their specific protein content per serving.

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