High Protein Subway Order Under 400 Calories

Build a Subway order the same way as any other counter: protein, then the bread, then the sauce.

6-inch subs

Listed as calories / fat / carbs / protein.

• 6" Oven-Roasted Turkey (standard build): 480 / 23 / 42 / 26
• 6" Grilled Chicken (standard build): 510 / 24 / 43 / 31
• 6" Grilled Chicken & Fresh Avocado (Fresh Fit): 450 / 16 / 44 / 35

Bread and sauce

• 6" Hearty Multigrain bread: 200 cal, 3 g fat, 36 g carbs, 9 g protein
• 6" Artisan Italian bread: 210 cal, 2 g fat, 39 g carbs, 8 g protein
• Mayonnaise (6" portion): 100 cal, 11 g fat, 0 g carbs
• Yellow mustard: 10 cal, 1 g fat, 1 g carbs
• Grilled chicken, 6" portion: 80 cal, 2 g fat, 1 g carbs, 16 g protein

Our build: 6" Hearty Multigrain, double grilled chicken, all the veggies, yellow mustard: 375 calories, 8 g fat, 42 g carbs, 41 g protein. That's our math from Subway's rows, not a menu item.

KarvedUp suggests eating-out orders picked from the restaurant's menu, and your weekly review checks your food and training together.

Menus change. Check the sheet again before you treat a number as current.