Subway Debuts New Protein Bowls Menu

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Subway tries to burnish its image as a chain that offers healthier options with the nationwide launch of its new Protein Bowls menu.

If I were to describe the new Protein Bowls, I’d say they’re basically a salad with double the meat or a Footlong sandwich without the bread.

The Protein Bowls menu includes the following items:

Black Forest Ham Protein Bowl features a Footlong’s worth of black forest ham piled high atop fresh lettuce, cucumber, tomato, and more veggies.

Chicken & Bacon Ranch Protein Bowl features a Footlong’s worth of chicken and bacon served atop your choice of veggies and drizzled with creamy ranch dressing.

Cold Cut Combo Protein Bowl consists of heaping portions of ham, salami, and bologna, all served on top of lettuce, lettuce, tomato, cucumbers, and even more veggies.

The Italian B.M.T. Protein Bowl comes with the same amount of salami, pepperoni, and ham that you’d get on a Footlong on top of shredded lettuce, tomatoes, cucumbers, and more veggies.

Meatball Marinara Protein Bowl consists of eight meatballs smothered in marinara sauce and served atop a bed of spinach, peppers, and other veggies.

The Oven Roasted Chicken Protein Bowl comes loaded with your choice of veggies and topped with a Footlong’s worth of delicious oven roasted chicken.

Spicy Italian Protein Bowl features all the pepperoni and Genoa salami you’d find on a Footlong piled high atop your choice of veggies.

Steak & Cheese Protein Bowl starts with shaved steak and Monterey cheddar cheese piled on top of a bed of shredded lettuce, tomatoes, green peppers, and red onions, all topped with guacamole and Chipotle Southwest sauce.

Sweet Onion Chicken Teriyaki Protein Bowl features an entire Footlong’s worth of teriyaki-glazed chicken, plus your choice of veggies, all drizzled with sweet onion sauce.

The Tuna Protein Bowl comes with a Footlong’s worth of tuna on top of a bed of fresh lettuce, plus your choice of veggies.

The Turkey Breast Protein Bowl comes loaded with your choice of vegetables and topped with a Footlong’s worth of thinly sliced turkey.

With prices starting at $7.79, the new Protein Bowls can be found at participating locations across the country starting today. Just keep in mind that prices may vary depending on where you live.

Nutritional Information for Subway’s New Protein Bowls

Black Forest Ham Protein Bowl Nutrition Facts

  • 170 calories
  • 5 grams of fat
  • 1.5 grams of saturated fat
  • 1010 milligrams of sodium
  • 12 grams of carbs
  • 6 grams of sugar
  • 21 grams of protein

Chicken and Bacon Ranch Protein Bowl Nutrition Facts

  • 600 calories
  • 40 grams of fat
  • 13 grams of saturated fat
  • 1450 milligrams of sodium
  • 12 grams of carbs
  • 8 grams of sugar
  • 52 grams of protein

Cold Cut Combo Protein Bowl Nutrition Facts

  • 260 calories
  • 16 grams of fat
  • 3.5 grams of saturated fat
  • 1310 milligrams of sodium
  • 9 grams of carbs
  • 5 grams of sugar
  • 20 grams of protein

Italian B.M.T. Protein Bowl Nutrition Facts

  • 410 calories
  • 29 grams of fat
  • 11 grams of saturated fat
  • 1650 milligrams of sodium
  • 13 grams of carbs
  • 5 grams of sugar
  • 25 grams of protein

Meatball Marinara Protein Bowl Nutrition Facts

  • 520 calories
  • 32 grams of fat
  • 13 grams of saturated fat
  • 1520 milligrams of sodium
  • 33 grams of carbs
  • 14 grams of sugar
  • 28 grams of protein

Oven Roasted Chicken Protein Bowl Nutrition Facts

  • 200 calories
  • 6 grams of fat
  • 2 grams of saturated fat
  • 660 milligrams of sodium
  • 11 grams of carbs
  • 6 grams of sugar
  • 27 grams of protein

Spicy Italian Protein Bowl Nutrition Facts

  • 550 calories
  • 45 grams of fat
  • 17 grams of saturated fat
  • 1910 milligrams of sodium
  • 12 grams of carbs
  • 4 grams of sugar
  • 24 grams of protein

Steak and Cheese Protein Bowl Nutrition Facts

  • 370 calories
  • 19 grams of fat
  • 10 grams of saturated fat
  • 1320 milligrams of sodium
  • 15 grams of carbs
  • 7 grams of sugar
  • 36 grams of protein

Sweet Onion Chicken Teriyaki Protein Bowl Nutrition Facts

  • 300 calories
  • 4.5 grams of fat
  • 1.5 grams of saturated fat
  • 1020 milligrams of sodium
  • 33 grams of carbs
  • 22 grams of sugar
  • 34 grams of protein

Tuna Protein Bowl Nutrition Facts

  • 550 calories
  • 47 grams of fat
  • 8 grams of saturated fat
  • 660 milligrams of sodium
  • 8 grams of carbs
  • 4 grams of sugar
  • 26 grams of protein

Turkey Breast Protein Bowl Nutrition Facts

  • 160 calories
  • 2 grams of fat
  • 0 grams of saturated fat
  • 1030 milligrams of sodium
  • 11 grams of carbs
  • 5 grams of sugar
  • 25 grams of protein

13 COMMENTS

  1. Why so many carbs and sugar? Can you try to market a low carb and zero sugar option for your protein bowls? Great concept, but a health fail with such a high carb and sugar content.

    • Great start to a healthier “fast food” option. At 52 grams of protein, plus doubling the chicken for another $2 more, is a trade off I can get on board with. If I use my same theory regarding protein intake for the day, @ 160 lbs, at a minimum I like to incorporate 80 grams of actual edible proteins, IE, chicken breast, albacore tuna, it sure was a wonderful option for me. As far as the sugar, and carbs go, well Since I am not at home, and didn’t pack a low carb, low sugar lunch, I realize that I may not be able to get the ideal lunch that’s going to meet my overall expectations regarding my wants and needs regarding the carbs, and sugar battle, but being the fact we are in the middle of a global pandemic, I got to same thank you, and complement the working men and women of Subway just for showing up and doing a fantastic job in Eugene, Oregon. The farley new Subway on west 11th ave. Next to star bucks off of Seneca road has a crew of folks that kick ass on a daily basis. The protein bowls will make a great addition to the menu. I am looking forward to utilizing the coupons I just received this past weekend πŸ™‚ and a shout out to the management and franchise owners, keep up you’re good efforts, and remember, if folks are taking the time to comment/ or even complain, that means they have ate there at a minimum of 1 times right, logically speaking, so take the good with the bad. For me being in retail management for years now, I can say the good customers always outweighed the bad one’s for sure, unless we got a really mean heavy set woman, and her rather large wife that tipped the scales at a good 500 plus pound. Now that 500 pound number is just a guesstimate of course, and it also is the total weight combined between the grumpy couple. Sorry just trying to add a bit of humor to this dam damadic, I love them all fat, skinny, Don’t give a bit of a difference to me.

        • You need sodium if you’re running a low carb diet. Low carb & keto = less carbs = less water retention & sodium = you need to supplement sodium so you’re not frequently dehydrated.

  2. Leave off the sauce (marinara, ranch, etc) and you’ll lose most of those carbs and sugars. The other carbs that remain are generally healthy (your veggies). Some of those options will still have sugars and such like the sweet onion chicken teriyaki because the meat is covered in sauce prior to any other sauce being added to it. I just had a steak & cheese, with lettuce, onions, tomatoes, and cheese and I’m sure the carbs were much lower than those listed here.

  3. What is the difference in getting a protein bowl vs ordering a sandwich as a salad, which I have done in the past? My concern is the amount of sodium!!!!

  4. I have hbp n the sodium content is waaay to high. I would love a protein bowl, as the protein would help keep my muscles from deteriorating.

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