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 do they have muscle-building abilities?

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. An average high protein Subway sandwich can contain up to 740 calories, so we will select the best sandwiches with under 600 calories that offer a solid amount of protein.

High-Protein Subway Sandwiches with Low 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, and the sodium at 1,040mg is also comparatively low you’ll find among the high-protein options on this list.

The fresh avocado also adds healthy monounsaturated fats and some micronutrients, which aligns well with the dietary guidelines around eating real, nutrient-rich foods.

Full Nutritional information:

2. Grilled Chicken & Fresh Avocado

This one actually has the lowest sodium on this entire list at just 800mg, and it’s still packing 35 grams of protein. The saturated fat is just 3g, which is excellent. If you’re someone who has problem with sodium, this is honestly the sandwich you should be ordering every single time.

The grilled chicken keeps it lean, and the fresh avocado adds that creaminess without piling on saturated fat. This is a very clean sandwich overall.

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 just 930mg of sodium. That sodium number is still very impressive, 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 right at the threshold of what the dietary guidelines recommend (no more than 10% of daily calories from saturated fat, which on a 2,000-calorie diet works out to about 22g max). So this is not an everyday sandwich, but it’s fine occasionally.

The sodium at 1,230mg is reasonable, and the added sugars are low at just 4g, so those boxes are checked.

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

These are some of the best sandwich choices if you want to complete your protein goal while consuming fewer calories. You can go with any of the choices above and will not regret it, as they are the healthiest options from the Subway menu.

If you are not worried about calories or are on a bulk and also want to hit your daily protein goal, then you can go with the footlong beast sandwich that has a whopping 80 grams of protein with 1480 calories, which will keep you full for a long time, but remember to have a friend on your side who will help you finish this beast if you feel super full.