Top High Protein Subway Sandwiches That are Low in Calories

Subway sandwiches are the best when you are hungry or craving something to eat. They have fiber, nutrients, and the ability to make your hunger go away, but can they help you meet your protein needs for muscle growth?

Yes, they have protein for your muscles, but which sandwich has the most protein? I have made a list of sandwiches that are not only rich in protein but are also low in calories.

Some of Subway’s higher-protein sandwiches can reach around 740 calories, so for this list, I focused on options under 600 calories that still provide a substantial amount of protein.

High-Protein Subway Sandwiches with Low Calories

Note: I ranked these Subway sandwiches based primarily on protein relative to calories, while also considering saturated fat, sodium, and added sugar. Nutrition values are based on Subway’s current U.S. nutrition information. Individual nutrition values can vary depending on bread, toppings, sauces, and preparation.

For example, a sandwich with 35g of protein and 430 calories provides approximately 8.1g of protein per 100 calories.

1. Seasoned Steak & Fresh Avocado

You’re getting 35 grams of protein at just 430 calories that is a very good protein to calorie ratio. The saturated fat is at 4g, which is very manageable.

The sodium is 1,040 mg, which is relatively low compared with the other sandwiches on this list, although it still represents a substantial portion of the daily sodium value.

The fresh avocado also adds healthy monounsaturated fats and some micronutrients along with other nutrients.

Full Nutritional information:

2. Grilled Chicken & Fresh Avocado

This one actually has the lowest sodium on this entire list at 800mg, and it’s still packing 35 grams of protein with 450 calories. The saturated fat is just 3g, which is excellent.

If you’re trying to choose a lower-sodium option among these high-protein sandwiches, this is the lowest-sodium choice on the list.

The grilled chicken keeps it lean, and the fresh avocado adds that creaminess without piling on saturated fat.

Nutritional information:

3. Seasoned Steak & Smashed Avocado

So, what is the difference between this and #1? Honestly, not a lot. The smashed avocado version adds 30 calories, 2g of fat, 1g of saturated fat, and 130mg of more sodium compared to the fresh avocado version that’s it. The protein stays the same at 35 grams.

Now, why is smashed avocado slightly higher in calories and sodium? Because smashed avocado spreads typically have added seasoning and sometimes a little extra oil mixed in whereas fresh avocado is just sliced avocado. Something to keep in mind.

4. Grilled Chicken & Smashed Avocado

This is the smashed avocado version of our #2 pick, and the numbers are still good. 35g of protein, 470 calories, and 930mg of sodium. That makes it the second lowest-sodium option among the five, second only to the fresh avocado version.

The saturated fat at 4g is well within healthy limits, and the added sugars at just 4g are perfectly in line with the dietary guidelines. This is a very solid, well-rounded sandwich.

5. Chicken & Bacon Ranch

580 calories, 35g of protein but the saturated fat here at 10g of sat fat is relatively high (providing about 50% of the FDA Daily Value based on a 2,000-calorie diet). So this is not an everyday sandwich, but it’s fine occasionally.

It contains 1,230mg of sodium which is about 54% of the FDA Daily Value, while the 4g of added sugar is relatively low.

Want to ditch carbs? Check this out: Subway Protein Bowls with the Highest Protein

The Best Customized High Protein & Low-Calorie Sandwich

If you want a customized high-protein sandwich with low calories, then here’s the best customized choice for you:

• So, for bread, we will have the Italian Herbs & Cheese Bread that has 10 grams of protein.
• Oven-roasted turkey and grilled chicken for protein.
• For cheese, I will choose the provolone.
• For veggies, you can choose any, but I prefer smashed avocados, onions, tomatoes, cucumbers, lettuce, and green peppers for fiber.
• For sauces, I prefer the BBQ sauce for extra flavor and taste.
• Season it with some oregano, and you will have your best customized sandwich.

This customized sandwich has 42 grams of protein with 515 calories.

Other nutritional facts:

• Vitamin A: 24% DV
• Vitamin C: 13% DV
• Calcium: 8% DV
• Iron: 4% DV

Customize your own using the nutrition calculator which has the full subway menu and ingredients.

Are High-Protein Subway Sandwiches Healthy?

A sandwich being high in protein doesn’t automatically make it a healthy choice. Protein is only one part of the nutrition picture. Some of these sandwiches also contain substantial amounts of sodium or saturated fat, so it’s worth considering the full nutrition profile rather than focusing on protein alone.

For example, the customized sandwich we have made provides 42g of protein but also contains 8g of saturated fat and 1480mg of sodium. Meanwhile, the Grilled Chicken & Fresh Avocado provides the same 35g of protein with 800mg of sodium and 3g of saturated fat.

Conclusion

If you’re looking to increase your protein intake without choosing one of Subway’s highest-calorie sandwiches, these five options are worth considering. The best choice depends on what matters most to you – protein, calories, sodium, saturated fat, or simply taste.

For the most protein relative to calories, the #1 pick stands out. If sodium is your bigger concern, the Grilled Chicken & Fresh Avocado has the lowest sodium among the five.