Subway sandwiches have been a staple in healthy (or at least healthier) fast food, and in this article I’ll share the Different Meats At Subway as well as the healthier options.
I’ll share everything you need to know about making a healthy sandwich at Subway. And make sure you don’t miss out on flavor while you’re packing your Subway sandwich with meat and protein.
I have listed the meats at Subway in alphabetical order. This way you can easily scan for the Subway meats you’re looking for.
What Are The Different Types Of Meat At Subway
Here is the list, and I have attached jump links to each so you can click to see the nutrition in each. So scroll or click, it’s all meant to be extra easy for you.
Please note that the ** denotes that the Subway protein option is only available at some locations.
Subway Meats:
- Bacon (Lowest Sodium)
- Black Forest Ham
- Capicola
- Chicken Patty, Oven Roasted**
- Cold Cut Combo Meats
- Grilled Chicken
- Buffalo Grilled Chicken
- Sweet Onion Teriyaki Glazed Grilled Chicken
- Italian B.M.T. Meats
- Meatballs
- Oven Roasted Turkey (Lowest Calories)
- Pastrami**
- Pepperoni
- Roast Beef
- Rotisserie-Style Chicken
- Spicy Italian Meats
- Steak
- Subway Club Meats (Highest Protein)
- Tuna
- Veggie Patty** (Lowest Cholesterol)
I will share the nutrition of each below, and you can click the ingredient above to skip to the nutrition as well!
Bacon:
The bacon at Subway equals 2 strips per serving. They equal 80 calories total, and 5 grams of protein.
Though bacon is notoriously high in sodium and cholesterol, it is actually lower than most other Subway meats and proteins. With just 171mg of sodium and 15mg of cholesterol. It’s not that they have magic bacon, it’s just that you only get 2 slices per serving.
Black Forest Ham:
Subway’s Black Forest Ham has 70 calories per serving and 10 grams of protein.
The cholesterol is in the medium range for all their meats, and it 30 milligrams, with 490 milligrams of sodium per serving.
Capicola:
Capicola is an Italian cold cut meat made from pork. It is dry cured and often sliced thin.
Subway’s Capicola serving side is 6 slices. This serving size is 70 calories, with 7 grams of protein.
Again, on the lower range os cholesterol at Subway, each serving is 25 milligrams of cholesterol and has 480 milligrams of sodium.
Chicken Patty, Oven Roasted:
Subway’s oven roasted chicken patty is only available at specific locations. So be sure to check your local restaurant for this one.
Each serving of this Subway meat is 80 calories and has 13 grams of protein. It’s a great calorie to protein ratio, I see why this option is so popular!
Each serving of Subway’s oven roasted chicken has 45 milligrams of of cholesterol and 300 milligrams of sodium.
Cold Cut Combo Meats:
The Subway Cold Cut Combo Meats include their Black Forest ham, Genoa salami and bologna.
This combination is 110 calories with 9 grams of protein per serving. And it has 45 milligrams of cholesterol and 620 milligrams of sodium per serving.
Grilled Chicken:
Subway has a couple different grilled chicken options (and I will go over those next so don’t worry!) The plain Subway Grilled Chicken has 80 calories and 16 grams of protein per serving.
Each serving of Subway’s Grilled chicken has 50 milligrams of cholesterol and 210 milligrams of sodium.
Buffalo Grilled Chicken:
Subway’s Buffalo Grilled Chicken has 90 calories and 17 grams of protein per serving. Not much more calories than the unseasoned grilled chicken they make.
And each serving of of Subway’s Buffalo Grilled Chicken has 50 milligrams of cholesterol and 900 milligrams of sodium. So it’s a good trade off on calories alone, but if you are watching your sodium, it’s significantly higher than the unseasoned grilled chicken.
Sweet Onion Teriyaki Glazed Grilled Chicken:
Each serving of Subway’s Sweet Onion Teriyaki Glazed Grilled Chicken is 110 calories and has 16 grams of protein.
And the Sweet Onion Teriyaki Glazed Grilled Chicken at Subway has 50 milligrams of cholesterol and 350 milligrams of sodium per serving. Compare that to the Buffalo flavor at 900 milligrams of sodium, this is a much better option if you are watching your sodium.
Italian B.M.T. Meats:
The Subway Italian B.M.T. Meats include Genoa salami, spicy pepperoni, and Black Forest Ham.
Each serving of Subway’s Italian B.M.T. Meats have 180 calories and 11 grams of protein. And each serving has 50 milligrams of cholesterol and 800 milligrams of sodium. This is not one of the healthiest options at Subway I’m sad to say.
Meatballs:
Subway’s meatballs have 250 calories per serving and 13 grams of protein. This is one of the highest calorie meat they have, the Tuna and Spicy Italian Meats also have the same calorie count.
Each serving of Subway’s meatballs have 40 milligrams of cholesterol and 700 milligrams of sodium. Making this one of the least healthy options at Subway.
Oven Roasted Turkey:
Each serving of Subway’s Oven Roasted Turkey has 60 calories and 11 grams of protein.
And every serving of Subway’s Oven Roasted Turkey has 25 milligrams of cholesterol and 480 milligrams of sodium. These range in the “average” range for Subway though the grilled chicken is a healthier option in terms of sodium.
Pastrami:
Subway does not have pastrami at all locations, but at the locations it does have, you can get a pastrami sandwich with all the fixings.
Subway’s pastrami has 130 calories and 9 grams of protein per serving.
And each serving of pastrami at Subway has 35 milligrams of cholesterol and 470 milligrams of sodium.
Pepperoni:
Each serving of Subway’s pepperoni is just 3 slices, the serving has 80 calories and 3 grams of protein. Though it’s yummy, that’s not a fantastic ratio.
And Subway’s pepperoni has 20 milligrams of cholesterol and 290 milligrams of sodium per serving. Which doesn’t look too bad, but pepperoni is super small and this is just 3 small slices.
Roast Beef:
The Roast beef at Subway has 90 calories and 14 grams of protein per serving. Which is a pretty good ratio, of course there are healthier options, but if you’re not worried about sodium, this could be a healthy choice for you.
Each serving of Subway’s roast beef has 40 milligrams of cholesterol and 420 milligrams of sodium.
Rotisserie-Style Chicken:
Subway’s Rotisserie-Style Chicken has 90 calories and 15 grams of protein per serving.
And each serving of Rotisserie-Style Chicken at Subway has 50 milligrams of cholesterol and 400 milligrams of sodium.
Spicy Italian Meats:
The Spicy Italian Meats at Subway include spicy pepperoni and salami. And each serving of Subway’s Spicy Italian Meats has 250 calories and 11 grams of protein.
Subway’s Spicy Italian Meats have 60 milligrams of cholesterol and 930 milligrams of sodium per serving.
Steak:
Subway’s steak has 110 calories and 17 grams of protein per serving.
And the steak at Subway has 55 milligrams of cholesterol and 450 milligrams of sodium per serving.
Subway Club Meats:
The Subway Club Meats consist of turkey breast, roast beef and ham. Each serving of Subway Club Meats have 110 calories and 18 grams of protein.
And the Subway Club Meats have 45 milligrams of cholesterol and 700 milligrams of sodium per serving.
Tuna:
Thought to be one of Subway’s healthier options, their Tuna is actually packed with mayonnaise. It sure is yummy (and one of my favorites) but likely not as healthy as you make have thought.
Each serving of Subway’s Tuna has 250 calories and 12 grams of protein.
And a single serving os Subway’s tuns has 40 milligrams of cholesterol and 310 milligrams of sodium.
Veggie Patty:
Subway does not offer the Veggie Patty at all locations. And I almost didn’t add it in, as it’s not “meat” but here is the information just incase you are curious.
Each serving of Subway’s veggie patty has 170 calories and 6 grams of protein. Furthermore each veggie patty at Subway has 0 milligrams of cholesterol and 320 milligrams of sodium.
Lowest Calorie Meat At Subway:
The lowest calorie meat at Subway is the Oven Roasted Turkey. Each serving has just 60 calories.
To keep the calories low in an Oven Roasted Turkey Sandwich at Subway, pack on the veggies, skip the cheese and mayo and ask for just mustard.
I also recommend skipping the oil and the salt (as salt can cause bloat).
Highest Protein Meat At Subway:
The highest protein meat at Subway is the Subway Club Meats. It consists of turkey breast, roast beef and ham. And each serving of Subway Club Meats has 18 grams of protein!
If you’re looking to boost protein I recommend doubling the meat and getting your subway sandwich made in a wrap to lower the carbs.
Lowest Cholesterol Meats at Subway:
The lowest cholesterol meat at Subway is the Veggie Patty at 0 milligrams of cholesterol. But it’s not available at all locations and not a meat. So the runner up is the Bacon. You’ll only get 2 slices, but they are just 20 milligrams of cholesterol.
Another healthy option (that his not so small) is the Oven Roasted Turkey at just 25 milligrams of cholesterol. As a bonus, it is also the lowest calorie meat at subway too!
Lowest Sodium Meat at Subway:
The lowest sodium meat at Subway is the Bacon (shockingly!) but I think that is just because it’s only 2 strips. Each serving of bacon at Subway has 170 milligrams of sodium.
Another low sodium option (that gives you more meat) is the Grilled Chicken (unseasoned) at just 210 milligrams of sodium. But don’t confuse that with the Buffalo Chicken that has 900 milligrams of sodium.
To keep the sodium low, I recommend skipping the salt and any additional seasonings on your Subway sandwich.
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