Subway has earned a well-deserved reputation for flexing both flavor and nutrition thanks to its seemingly endless array of made-to-order sandwich creations. Beyond staples like turkey, ham, and roast beef piled high with veggies, specialty selections bring next-level excitement from formulaic fast food norms.
The ability to fully customize sandwiches and salads makes this quick-service shop especially ideal for health-conscious diners. Hungry athletes, bodybuilders, dieters, pregnant moms…anyone seeking more protein naturally gravitates towards these Subway locations in every town.
We compiled the definitive guide ranking the absolute highest protein options scattered across Subway’s extensive offerings. Read on to discover the menu’s top muscle-building sandwiches showcasing lean roast meats, chicken, seafood, vegetarian alternatives, and breakfast. Then explore tricks for modifying orders to inject even more protein into every tasty bite!
#1: Chicken Bacon Ranch Melt – The Ultimate Protein-Packed Subway Sandwich
Clocking in at a colossal 54 grams of protein binds together three high-protein ingredients between buttery toasted bread. The combination of quality cold cuts and hot melted goodness rightfully earns this bad boy best protein sandwich accolades system-wide.
Here’s what gives the Chicken Bacon Ranch Melt its nutritional prowess:
- Chicken breast fillet
- Bacon
- Monterey cheddar cheese
Stack those heavy hitters atop ranch dressing, tomatoes, and mixed greens to create Subway’s protein king. Opting for a footlong kicks up the protein tally towards 100 grams – equal to four McDonald’s burgers!
Maximize your macro count swapping regular bacon for double bacon. Or for those watching carbs, the lettuce wrap option eliminates bread while still imparting major protein delivery. This hot and melty sandwich will quickly flex some serious muscle goals.
#2: Baja Chicken & Bacon Melt – Spicy Southwestern Protein Punch
Another melted masterpiece creation containing similar base ingredients as our #1 protein pick. Zesty Southwestern flair from spicy jalapeños and guacamole make this an excellently well-balanced choice.
Details on what gives the Baja Chicken & Bacon Melt its 49 grams of protein in a hearty footlong serving:
- Chicken breast strips
- Bacon
- Monterey cheddar cheese
Rounding out its roster of requisite food groups, you’ll also find vitamin-rich veggies thanks to juicy tomato slices, crisp lettuce, red onions, and green peppers. Feel free to tweak the spice level suiting your tolerance for heat.
With 549 whopping calories, this calorie- and protein-dense footlong manages your hunger even more mightily than most high protein options. Load up the veggie fixings to bring a rainbow of color not commonly found in fast food fare.
#3: Baja Steak & Jack Melt – Protein-Packed Peppered Beef
Our third mouthwatering melty sandwich entry racks up another 47 grams protein pushing the limits of Subway’s sandwich artists. Trading poultry for panels of seasoned steak morphs flavors for a southwestern meaty meal.
Here’s the protein equation for this satisfying selection:
- Marinated steak
- Monterey jack cheese
- Bacon
Caramelized onions, bell peppers, jalapeños, guacamole, tomato, and lettuce finish off this flavor festival celebrating Subway’s peak protein potential. While not quite as proteinaceous as chicken entries, red meat provides plenty of muscle mending might.
Go for green and add spinach or avocado to impart more nutrient multiplicity without sacrificing protein density. This hot and hearty handheld hunk rewards the ravenous.
#4: Tuna Melt – Seafood Protein Power
Tuna supplies stellar nutritional well-roundedness beyond most land lovers with ample omega-3 fatty acids for brain and heart health. This classic comfort food combination reimagined as an easy Subway order makes for a smart, protein-focused pick.
Here’s what constitutes the 39 grams of protein packed into this piscine sandwich:
- Tuna salad made from premium tuna
- Two slices melted American cheese
Further bolstering benefits, standard veggies like tomatoes, spinach, red onions, and cucumber lend fresh contrast to the soft creamy fish and gooey cheese. Effortlessly elevating essential fatty acids and protein contentfish fanatics will flip for this flavorful food.
Choose between toasted or fresh baked breads to transport the tuna melt from ordinary to extraordinary. Savory and satisfying hot or cold, this protein provider won’t leave you fishing for further fuel.
#5: Turkey Cali Fresh – West Coast Twist Packing 30g Protein
This California inspired turkey-based creation contains next-level nutrition thanks to nutrient dense sliced avocado and two cheese selections. Turkey itself typically trails other protein sources, but stacking components compensates through clever customization.
Here’s what stacks up the 30 gram protein payload:
- Oven roasted turkey breast
- Monterey cheddar cheese
- Creamy Swiss cheese
Subway menu mashups like the Turkey Cali Fresh make it simple to piece together respectable protein totals through ingredient synergies. Sun-dried tomato basil bread conveys Mediterranean zest effortlessly upgraded with hearty greens or crunchy sprouts.
While lower in protein than melt or double meat varieties, a lighter sandwich makes for an energizing easy win to refuel routine without residual heavy sluggishness.
#6: Meatball Marinara Melt – Protein-Packed Italian Comfort
Hearty, zesty meatballs smothered in melted cheeses and marinara sauce between freshly toasted bread pulls no protein punches. This hot, saucy selection stacks up 28 grams protein courting comfort through a balanced Italian-American flavor profile.
Details on what constitutes this protein-rich regional favorite:
- Subway’s protein-enriched meatballs
- Provolone cheese
Further gilding this heroic hoagie, a medley of yellow onions, green peppers, tomatoes, spinach and black olives adorn with decorative delight. Customize spice to taste with banana peppers, jalapeños or crushed red pepper topping off one oral triumph.
While meatballs don’t deliver as much raw protein as chicken or steak, their additions of savory cheese and vegetables helps this sandwiches earn an admirable protein ranking. Meatball marinara subs satisfy the soul and stomach simultaneously.
#7: All American Club Sandwich – Stacking Up Protein Three Ways
The triple decker club conveys classic American abundance marrying multiple protein sources between stacked sourdough bread slices. Ham, turkey, roast beef trifecta provides patent patriotic lean protein plenty.
Details on the All American Club Sandwich’s 29 protein grams:
- Sliced turkey breast
- Smoked ham
- Roast beef
This triple threat combines with bacon, American cheese, tomatoes, lettuce and regular or spicy mustard to construct a commenced club cramming commendable protein content. While low on customization compared to hot melts, sometimes simple suffices when seeking a no-fuss protein-focused feast.
This sensible standby promises familiar fulfillment without flaunting fancy frills. Straightforward, nutritionally sound and sized sufficiently to satiate savage appetites.
#8: Bacon, Egg and Cheese – Breakfast Power to Rival Dinner Fare
The inclusion of Subway’s ever-expanding breakfast menu unlocks AM protein potential through craveable egg additions. Stuffed with cheese melted over hearty cured pork belly and eggs, this handheld bankers hours meal emerges equally protein formidable to standard lunchtime lineups.
Details on what generates this sandwich’s 27 protein gram prowess:
- Fluffy folded eggs
- Two strips bacon
- One slice American cheese
Effortlessly eclipsing numerous regular subs and salads, this protein player bests boring biscuit breakfast fare. Customize further with meats and veggies to frame out a filing and fabulous high protein start to your day.
Commit to grabbing breakfast anytime tardy night owls, on early morning autopilot or famished weekend warriors. Satisfaction comes expediently through this concessions concession packing ample protein with no sluggish crash.
Highest Protein Meats & Seafood at Subway
While Subway spotlights specialty creations, recognizing optimal protein sources empowers DIY designers to craft equally amazing sandwiches surpassing standardized selections.
When aiming for maximum protein, prioritize these Subway meats first:
Rotisserie-Style Chicken – Shredded poultry tops protein podiums every time besting nearly all red meat.
Steak – Well-marbled cuts like hanger, flatiron or flank out-protein chicken slightly in 3-4oz portions.
Meatballs – Enjoy a protein punch when pressure-cooked into juicy circular perfection.
Tuna – Wild caught tuna rates righteous remaining renowned for nutritional benefits beyond protein alone.
Turkey / Ham – Traditional lower fat lunch meats supply steady protein albeit in smaller supply than heartier options.
Now for sandwich saves and substitutes to spike protein further:
Eggs – Boasting 6 grams per egg, this breakfast bundle breezily bests meager red meat slices.
Bacon – Porky protein performs perfect when added liberally so pile those piggy pieces on!
Salami – Savory cured sausages shine mixing meaty magic as pizza-esque protein toppings.
Arrange those high-powered ingredients between bread or lettuce wraps to propel protein potential skyward.
Hacks to Increase Protein in Any Subway Order
Customization provides infinite recipe for protein prosperity when its quick carbs and protein you seek. These mix and match modifications maintain taste while multiplying muscle-building macros:
Double the Meat
Extra servings of chicken, steak, eggs etc. effortlessly elevate overall protein.
Add Bacon
Already protein-rich itself, bacon boosts all fillings through smoky, salty splendor.
Mix Cheeses
Blending provolone, American, cheddar, Monterey jack or Swiss adds protein proliferating variety.
Load Up Veggies
Vibrant antioxidant-rich fixings further nutritional gains – add spinach, tomatoes etc.
Stack Pepperoni
Pile those zesty pizza toppings on bringing meaty concentrated protein intensity.
Now that your creative juices flow on how to hack Subway’s menu, invent your own high protein sandwich sensation and savor the savory spoils!
Highest Protein Subway Items with Prices
| Menu Item | Protein Grams | Price |
|---|---|---|
| Chicken Bacon Ranch Melt (footlong) | 54g | $8.29 |
| Baja Chicken & Bacon Melt (footlong) | 49g | $8.49 |
| Baja Steak & Jack Melt (footlong) | 47g | $10.29 |
| Tuna Melt (6 inch) | 19g | $5.29 |
| Turkey Cali Fresh (footlong) | 30g | $8.29 |
| Meatball Marinara Melt (6 inch) | 14g | $6.39 |
| All American Club Sandwich | 29g | $8.29 |
| Bacon, Egg and Cheese | 27g | $5.59 |
Empower your health pursuits without sacrificing flavor – Subway’s custom creations crank protein delivering Herculean gains ideal for active bodies. Hulk sandwich stats skywards while tastebuds rejoice thanks to delicious high protein options satisfying strong appetites.
More Ways to Boost Protein at Subway
Leaner Meats
- Turkey, chicken, ham
- Lower fat than beef
Add Beans or Lentils
- Black beans, garbanzo beans
- Lentils
- Veggie protein boosters
Choose Nut Butter Spreads
- Peanut butter
- Almond butter
- Pump up plant-based protein
Opt for High Protein Breads
- 9-Grain Wheat
- Honey Oat
- High fiber and protein grains
Egg White Omelets
- Order made with just egg whites
- Cut fat increase protein
Try New Vegetarian Offerings
- Veg Out collection
- Meatless meatballs
- Soy-based proteins
Pair with Greek Yogurt
- Nonfat plain Greek yogurt
- Excellent protein to pair
Don’t Skimp on Toppings
- Cheese, eggs, meat toppings
- Where extra protein hides
Power Up Your Protein: A Guide to the Most Muscle-Building Subway Menu Items
Subway, founded in 1965 as Pete’s Super Submarines in Bridgeport, Connecticut, has grown to become one of the world’s largest fast-food restaurant chains known for serving made-to-order sandwiches. This quick-service shop with over 37,000 locations worldwide makes for an easy protein-focused option found conveniently in every town.
Beyond staples like turkey, ham, and roast beef piled high with veggies, specialty selections bring next-level excitement from formulaic fast food norms. See Subway’s full nutrition calculator and menu offerings here.
The ability to fully customize sandwiches and salads makes this chain especially ideal for health-conscious diners. Hungry athletes, bodybuilders, dieters, pregnant moms…anyone seeking more protein naturally gravitates toward these Subway locations. As the Mayo Clinic recommends, getting enough protein is essential for building and repairing muscles.
We compiled the definitive guide ranking the absolute highest protein options across Subway’s extensive menu catalog. Read on to discover the restaurant’s top muscle-building sandwiches showcasing lean roast meats, chicken, seafood, vegetarian alternatives, and breakfast. Then explore tricks for modifying orders to inject even more protein into every tasty bite!
Conclusion
With menu innovations like high protein melts, vegetarian options, and breakfast sandwiches, Subway continues rolling out ways to customize fan-favorite creations. Check out Subway’s press page for the latest brand happenings and offerings.
Empower your health pursuits without sacrificing flavor – Subway’s custom creations can crank up protein delivering Herculean gains ideal for active bodies. Hulk sandwich stats skywards while tastebuds rejoice thanks to delicious options satisfying strong appetites.
