Top 5 Subway Protein Bowls with the Highest Protein
If you are a Subway fan and also want to hit your daily protein goal, then protein bowls are your best friend. Through protein bowls, you can easily complete your daily protein intake and also avoid extra carbs and gluten, as they have no bread.
What’s a Protein bowl?
A protein bowl is simply a bowl that contains all your sandwich items in a bowl without the bread on top or bottom. They contain a footlong portion size for meat and veggies, making it a perfect protein meal.
Here are the top 5 bowls with the highest protein:
1. #30 The Beast
This protein bowl contains the highest amount of protein, which is 66 grams, but also has the highest number of calories, which is 1090. If you are on a bulk and want to hit your protein goal, this bowl is definitely for you.
Other nutritional facts:
Total fats: 84g | Saturated fats: 25g | Trans-fat: 2g | 225mg | Sodium: 3480mg | Total carbohydrate: 19g | Dietary fiber: 3g | Sugars: 9g | Added sugar: 5g | Vitamin A: 70% DV | Vitamin C: 50% DV | Calcium: 40% DV | Iron: 25% DV
Ingredients:
- 2x Pepperoni
- 2x Genoa Salami
- 2x Oven Roasted Turkey
- 2x Black Forest Ham
- 2x Roast Beef
- Regular mayonnaise
- MVP Parmesan Vinaigrette sauce
- Lettuce
- Tomatoes
- Red onions
2. #20 Elite Chicken & Bacon Ranch
It has a total of 55 grams of protein, with rotisserie-style chicken as the main ingredient. This bowl is a good choice for people who prefer low-carb, as it has only 14 grams of carbohydrates.
This Subway protein bowl contains a total of 760 calories in its 445-gram serving, making it a perfectly balanced meal for gym freaks.
Nutritional facts:
Total fats: 55g | Saturated fats: 19g | Trans-fat: 1g | Cholesterol: 205mg | Sodium: 1750mg | Total carbohydrate: 14g | Dietary fiber: 4g | Sugars: 7g | Added sugar: 2g | Vitamin A: 80% DV | Vitamin C: 30% DV | Calcium: 10% DV | Iron: 15% DV
Ingredients:
- 2x rotisserie-style chicken
- 2x bacon
- Cheddar cheese
- Tomatoes
- Onions
- Lettuce
- Green peppers
- And sauces of your choice (I had mayonnaise with this one).
Also Read: Subway Footlong Cookie Calorie and Nutritional Value
3. #15 Titan Turkey
This has 47 grams of protein and is very low in carbs, as it contains 10 g of carbs, which makes it a good choice for people who are on a keto diet. In its 425-gram serving, this protein bowl gives you 600 calories.
Nutritional facts:
Total fats: 42g | Saturated fats: 13g | Trans-fat: 1g | Cholesterol: 125mg | Sodium: 1950mg | Total carbohydrate: 10g | Dietary fiber: 3g | Sugars: 5g | Added sugar: 1g | Vitamin A: 70% DV | Vitamin C: 30% DV | Calcium: 35% DV | Iron: 8% DV
Ingredients:
- 2x Oven-roasted turkey
- lettuce, tomatoes, red onions
- Mayonnaise
- Double provolone cheese
4. #11 Subway Club®
At its 418-gram serving, this protein meal gives you around 44 grams of protein and about 410 calories, making it the lowest-calorie protein meal on the list.
Nutritional value:
Total fats: 21g | Saturated fats: 11g | Trans-fat: 1g | Cholesterol: 135mg | Sodium: 2280mg | Total carbohydrate: 16g | Dietary fiber: 3g | Sugars: 9g | Added sugar: 3g | Vitamin A: 70% DV | Vitamin C: 30% DV | Calcium: 20% DV| Iron: 20% DV
Ingredients:
- Oven-roasted turkey breast
- Black Forest ham
- Roast beef
- Vegetable toppings
- Cheese of your choice
- And sauces of your choice
5. #99 Homerun Ham
At its 423-gram serving, it gives you around 43 grams of protein with around 620 calories. Another low-carb meal suitable for keto diets.
Nutritional value:
Total fats: 44g | Saturated fats: 14g | Trans-fat: 1g | Cholesterol: 135mg | Sodium: 1990mg | Total carbohydrate: 15g | Dietary fiber: 3g | Sugars: 7g | Added sugar: 3g | Vitamin A: 80% DV | Vitamin C: 30% DV | Calcium: 35% DV | Iron: 15% DV
Ingredients:
- Black Forest ham
- Double Provolone cheese
- Toppings: Tomatoes, onions, lettuce, cucumbers, green peppers, olives.
- Regular mayonnaise
Important things to look for
While Subway protein bowls are an excellent way to increase protein intake without bread or refined carbs, it’s important to be mindful of their high sodium content.
All protein bowls listed above provide 1,700–3,500 mg of sodium per serving, which can meet or even exceed the entire daily sodium limit recommended by the US Dietary Guidelines. Regular consumption of high-sodium meals may increase the risk of high blood pressure, heart disease, and water retention, especially for individuals with existing health conditions.
So, it is important to customize your order to reduce the sodium content of the protein bowl.
How to reduce sodium when ordering:
You can ask the employee at Subway to:
- Skip or reduce cheese
- Avoid high-sodium meats like pepperoni, salami, and bacon
- Choose mustard or vinegar instead of mayo or ranch
- Ask for half the sauce or no sauce
- Load up on fresh vegetables.
I usually do this to reduce the sodium content and absolutely avoid high sugary and sodium sauces at all. A little oregano seasoning does the job for me, and for my taste buds.
These bowls are best enjoyed occasionally or customized wisely, especially if you’re tracking sodium for long-term health.
