Subway is one of the easier fast-food chains to hit a protein target in, because you control the meat, the cheese and the sauce independently. The trick is knowing which subs start high before you modify anything, and which look lean but are carrying their calories in dressing.
Protein by sub, Footlong
| Sub | Protein | Calories | Protein per 100 cal |
|---|---|---|---|
| Roast beef | ~50g | ~640 | 7.8g |
| Subway Club | ~48g | ~640 | 7.5g |
| Oven roasted turkey | ~40g | ~560 | 7.1g |
| Rotisserie chicken | ~52g | ~700 | 7.4g |
| Sweet Onion Chicken Teriyaki | ~48g | ~700 | 6.9g |
| Steak & Cheese | ~48g | ~760 | 6.3g |
| Italian B.M.T. | ~40g | ~800 | 5.0g |
| Tuna | ~38g | ~940 | 4.0g |
Rounded from published US figures; the exact numbers move with bread and cheese choice. Full tables live in calories and nutrition.
Five orders over 40g of protein
- Double roast beef Footlong on multigrain, no cheese, vinegar and pepper — around 85g protein, ~780 calories.
- Double turkey protein bowl with all vegetables and a light vinaigrette — around 60g protein, under 350 calories. See bowls and salads.
- Rotisserie chicken Footlong, provolone, no mayo — roughly 60g protein for about 750 calories; details in the rotisserie guide.
- Subway Club, double meat, mustard and peppers — near 75g protein without a sauce upgrade; see the Club.
- Steak & Cheese, extra steak, no ranch — about 70g protein and the most satisfying of the five. Numbers in Steak & Cheese.
What double meat actually costs you
Double meat is the highest-leverage add-on on the line: typically $2.50–$4.50 on a Footlong for roughly 20–35g more protein and 120–200 more calories, depending on the meat. Compare that with cheese, which adds fat and sodium for about 5g of protein. Pricing sits in extras and add-ons, and the size maths is in Footlong vs 6-inch.
What quietly kills a high-protein order
- Mayo and ranch. 100–220 calories a Footlong, zero protein. Vinegar, mustard and pepper are free.
- Sweet sauces. Teriyaki and honey mustard bring sugar; see the sauce list.
- Tuna. Decent protein, but mixed with mayo before it reaches the pan — the tuna guide has the numbers.
- Chips and a drink. They can add more calories than the sub's protein justifies.
Bowls versus subs
A No Bready Bowl gets a double portion of meat by default at most stores, which is why it outperforms a 6-inch on protein while cutting 200-plus calories of bread. If your target is protein per calorie rather than satiety, the bowl wins almost every time — the macro tables are in keto and low carb.
FAQ
Which Subway sub has the most protein?
Rotisserie chicken and roast beef lead the standard Footlongs at around 50g; double meat on either pushes past 80g.
What is the best high-protein, low-calorie Subway order?
A double turkey or roast beef protein bowl — roughly 60g of protein for under 350 calories.
How much protein does double meat add?
Typically 20–35g on a Footlong, depending on the meat.
Is Subway good for building muscle?
It can be: pick a lean meat, double it, skip creamy sauces, and you have a 60–85g protein meal in the 700–800 calorie range.
