Subway · Individual Proteins

Subway Club Meats (Turkey, Ham, Roast Beef)

17 g protein · 110 cals · 92 g

Why this score

exceptionally filling

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

Three routes to fullness — one is enough

64% of kcal

73% water

0 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: 110
Protein: (64%); 17 g
Fat: (25%); 3 g
Carbohydrates: (11%); 3 g
of which sugar: 2 g
Fiber: 0 g
Sodium: 690 mg

Percentages are the share of calories from each macronutrient.

Alternatives

Subway

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

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 178 items on the United States Subway menu