Subway · Proteins

Ham (2 slices)

5 g protein · 34 cals · 28 g

Why this score

exceptionally filling

Protein plus low energy density — the two strongest fullness levers.

Three routes to fullness — one is enough

61% of kcal

73% water

9 g/Mcal

What pulls it down

Nothing here converges the way engineered food does — no sugar, no savoury and no alcohol penalty.

How scores work

Per

Calories: 34
Protein: (61%); 5 g
Fat: (27%); 1 g
Carbohydrates: (12%); 1 g
of which sugar: <1 g
Fiber: <1 g
Sodium: 200 mg

Percentages are the share of calories from each macronutrient.

Alternatives

Subway

Higher-scoring, from Subway’s own “Proteins” in United Kingdom.

98
Turkey Breast (2 slices)8 g protein · 38 cals · 38 g
97
Roast Chicken Breast Strips16 g protein · 85 cals · 71 g
97
HALAL Roast Chicken Breast Strips16 g protein · 85 cals · 71 g
96
HALAL Chicken Tikka18 g protein · 89 cals · 71 g
90
HALAL Turkey Breast (3 slices)10 g protein · 62 cals · 57 g

Nutrition as published by Subway — check it yourself. Star food — filling for its calories, and enough protein to anchor a meal. The score measures satiety per calorie. It is not a virtue scale, and no food here is forbidden. How the score works.

All 133 items on the United Kingdom Subway menu