Low Calorie, High Protein Options at Subway

Jan 14

Eating Well at Subway

Subway, with its customizable menu, is a great place for those looking to maintain a healthy diet without giving up on taste or variety. This guide focuses on low-calorie, high-protein choices available at Subway, providing estimated calorie and protein counts to aid in making informed decisions that align with your health goals.

Oven Roasted Chicken Sandwich: A Lean Delight

Calories & Protein: Approximately 320 calories and 23g of protein for a 6-inch sandwich.
Features: Tender oven-roasted chicken breast served on your choice of bread, preferably whole grain for added nutrients.
Why Choose It: High in protein and low in fat, it's an excellent choice for a nutritious meal.

Turkey Breast Sandwich: Simply Satisfying

Calories & Protein: Around 280 calories and 18g of protein for a 6-inch sandwich.
Composition: Lean turkey breast with your choice of vegetables and whole-grain bread.
Advantages: A great source of lean protein, this sandwich is filling and low in calories.

Veggie Delight: Plant-Based Protein

Calories & Protein: About 230 calories and 9g of protein for a 6-inch sandwich (with cheese).
Ingredients: A variety of fresh vegetables and your choice of bread; adding cheese increases the protein content.
Benefits: An excellent choice for those seeking a lower-calorie, plant-based meal with a decent amount of protein.

Rotisserie-Style Chicken Salad: Fresh and Flavorful

Calories & Protein: Approximately 350 calories and 29g of protein per salad.
Key Components: Rotisserie-style chicken with a mix of fresh greens and vegetables.
Salad Appeal: Offers a high protein content with the freshness of salad, perfect for a light yet satisfying meal.

Black Forest Ham Sandwich: A Classic Option

Calories & Protein: Roughly 290 calories and 18g of protein for a 6-inch sandwich.
Sandwich Build: Sliced Black Forest ham with your choice of veggies and bread.
Why It’s Great: A good source of protein with relatively low calories, especially when loaded with vegetables.

Tuna Salad Sandwich: Omega-3 and Protein

Calories & Protein: About 480 calories and 20g of protein for a 6-inch sandwich.
Composition: A mix of tuna, mayo, and your choice of vegetables on bread.
Nutritional Note: Higher in calories but offers omega-3 fatty acids and protein; choose whole-grain bread and load up on veggies for added nutrients.

Egg and Cheese Breakfast Sandwich: Morning Protein Kick

Calories & Protein: Approximately 380 calories and 19g of protein on a 6-inch flatbread.
Breakfast Components: Egg and cheese with an option to add vegetables for a more balanced meal.
Breakfast Perks: A substantial amount of protein to start your day right.

Balanced Choices at Subway

Subway's diverse menu offers numerous low-calorie, high-protein options suitable for a variety of dietary needs. Whether you're opting for a classic sandwich, a fresh salad, or a hearty breakfast option, you can tailor your meal to fit your nutritional goals. Remember, the key to a healthy diet is not just what you eat, but how you eat it. Opting for whole-grain bread, piling on the veggies, and being mindful of sauces and dressings can make your Subway meal both delicious and nutritious.

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