Subway’s chicken teriyaki sandwich is a popular menu item that provides a good source of protein. But exactly how much protein is in the 6-inch chicken teriyaki sandwich? Let’s take a closer look at the protein content of Subway’s chicken teriyaki sandwich.
Subway Chicken Teriyaki Nutrition Facts
According to Subway’s nutrition information, here are the nutrition facts for a 6-inch chicken teriyaki sandwich on 9-grain wheat bread:
| Nutrient | Amount |
|---|---|
| Calories | 480 |
| Total Fat | 12 g |
| Saturated Fat | 2 g |
| Trans Fat | 0 g |
| Cholesterol | 80 mg |
| Sodium | 1160 mg |
| Total Carbohydrates | 63 g |
| Dietary Fiber | 5 g |
| Sugars | 8 g |
| Protein | 42 g |
As you can see, the 6-inch Subway chicken teriyaki sandwich contains 42 grams of protein. That accounts for a significant portion of the 480 total calories in the sandwich.
Daily Protein Needs
To put that amount of protein into perspective, here are the recommended daily protein intake levels according to the Dietary Reference Intakes established by the Food and Nutrition Board of the National Academy of Medicine:
- Men ages 19-70+: 56 grams/day
- Women ages 19-70+: 46 grams/day
So the 42 grams of protein in the Subway chicken teriyaki sandwich provides 75% of the recommended daily intake for women and 90% for men. It’s a significant amount of the daily protein requirement in just one 6-inch sandwich.
Benefits of High-Protein Foods Like Chicken Teriyaki
Getting enough protein every day is important for many aspects of health:
- Building and maintaining muscle mass – Protein provides the amino acids needed to build and maintain muscle tissue, helping counteract age-related muscle loss.
- Stabilizing blood sugar – Protein slows the absorption of carbohydrates, helping keep blood sugar levels stable.
- Aiding weight loss – High protein foods boost metabolism and curb hunger. This promotes weight loss and prevents weight regain after losing pounds.
- Supporting bone health – Some amino acids provided by dietary protein play a role in calcium absorption and bone metabolism.
- Improving satiety – Protein increases levels of hormones like GLP-1 that signal fullness to the brain, keeping hunger at bay.
Since chicken is a high-quality complete protein that contains all the essential amino acids, the chicken teriyaki sandwich can provide these benefits in one convenient package.
Complete vs Incomplete Proteins
Protein from animal sources like chicken, fish, eggs, milk and cheese are considered complete proteins. That means they provide all 9 essential amino acids that your body can’t make on its own. Plant sources like beans, nuts and grains often have incomplete proteins missing one or more of the essential amino acids.
By choosing a chicken teriyaki sandwich for lunch, you don’t have to worry about combining different plant proteins throughout the day to meet your essential amino acid needs. The chicken provides them all in one place.
Comparing Subway Chicken Teriyaki to Other Protein Sources
Now let’s compare the protein content of Subway’s chicken teriyaki to other high protein foods to see how it stacks up:
| Food | Serving Size | Protein (g) |
|---|---|---|
| Subway chicken teriyaki sandwich | 6-inch sandwich | 42 |
| Chicken breast, roasted | 3 ounces | 26 |
| Tuna, canned in water | 3 ounces | 20 |
| Lean beef burger, 80% lean | 3 ounces | 22 |
| Black beans | 1/2 cup | 8 |
| Lentils | 1/2 cup | 9 |
| Greek yogurt, non-fat | 6 ounces | 18 |
| Milk, 1% low-fat | 1 cup | 8 |
| Egg | 1 large | 6 |
As the data shows, the Subway chicken teriyaki sandwich provides a significant amount of protein compared to common high protein foods. One sandwich gives you more protein than 3 ounces of chicken breast, canned tuna, or lean ground beef patty. It also has 4-5 times the amount of protein as plant-based protein sources like beans and lentils.
Chicken Teriyaki Pepperoni Pizza Sandwich
You can also boost the protein content even more by customizing your chicken teriyaki sandwich at Subway. For example, adding pepperoni will increase the protein to around 50 grams in a 6-inch sub. Here are the nutrition facts for a chicken teriyaki pepperoni pizza sandwich:
| Nutrient | Amount |
|---|---|
| Calories | 560 |
| Total Fat | 18 g |
| Saturated Fat | 6 g |
| Trans Fat | 0 g |
| Cholesterol | 105 mg |
| Sodium | 1880 mg |
| Total Carbohydrates | 63 g |
| Dietary Fiber | 5 g |
| Sugars | 8 g |
| Protein | 50 g |
So adding pepperoni kicks up the protein count by about 8 additional grams while also increasing the calories, fat and sodium quite a bit. It showcases how you can customize your Subway sandwich to really maximize the protein content.
Protein Content in Other Subway Menu Items
While the chicken teriyaki sandwich contains a significant amount of protein, other popular Subway menu items also provide a good protein boost. Here’s how some other Subway sandwiches compare in terms of protein:
| Subway Sandwich | 6-inch Protein (g) | 12-inch Protein (g) |
|---|---|---|
| Roasted Chicken | 32 | 64 |
| Rotisserie-Style Chicken | 38 | 76 |
| Steak and Cheese | 32 | 62 |
| Roasted Turkey | 28 | 56 |
| Cold Cut Combo | 20 | 40 |
| Veggie Delite | 12 | 26 |
Going with chicken or steak provides the most protein, while veggie sandwiches have lower amounts. Doubling the sandwich size also approximately doubles the protein content.
Subway Protein Bowls
In addition to sandwiches, another way to get a protein boost at Subway is to order one of their protein bowls. Options like the chicken teriyaki, steak, carved turkey and roasted chicken protein bowls all provide around 20-40 grams of protein in the bowl alone, without adding wraps, bread or extra toppings.
Ways to Maximize Protein at Subway
Here are some tips for ordering at Subway to get the most protein for your meal:
- Choose chicken, steak, turkey or roast beef as the protein
- Opt for a 6-inch or 12-inch sandwich rather than a wrap or salad
- Pick subs on wheat or multigrain breads rather than white bread
- Add extra meat
- Include cheese for extra protein
- Say yes to any available veggie toppings
- Add other protein-rich ingredients like eggs or beans
- Drizzle on Greek yogurt dressing rather than regular dressings
- Opt for one of the high protein Signature Wraps
- Try one of the protein bowls without added carbs
Using combinations of these strategies can help you build a Subway meal with 50, 60, 70 grams or more of protein in a single sandwich or bowl.
Is Subway Chicken Real Chicken?
Subway uses real chicken in its chicken menu items like the popular chicken teriyaki sandwich. But rumors have spread at times that Subway uses “fake chicken” that is made of other ingredients.
In 2017, a CBC Marketplace investigation found that Subway’s chicken only contained about 50% chicken DNA, with the rest being soy. This led to false claims that Subway uses “fake chicken.”
However, Subway stated that the DNA test was inaccurate. Chicken from Subway contains seasoning, marinade and other additives that would affect the DNA test results. Subway’s chicken is real chicken that’s processed with flavorings rather than frozen plain chicken.
Subsequent testing in 2018 and 2019 repeatedly confirmed that Subway does indeed use 100% real chicken in its chicken products, despite online rumors to the contrary.
Subway Chicken Suppliers
Subway’s chicken is sourced from major U.S. poultry suppliers like Tyson Foods, Perdue Farms, and Pilgrim’s Pride. Each chicken item contains 100% white chicken meat, without fillers, additives or preservatives:
- Roasted Chicken – Roasted, seasoned chicken strips
- Rotisserie-Style Chicken – Rotisserie seasoned chicken strips
- Chicken Breast – Sliced chicken breast
- Chicken Strips – Breaded and fried white chicken meat
- Chicken Teriyaki – Chicken strips with teriyaki glaze
While each chicken variety has different seasoning, glazes and preparation methods, all the chicken at Subway is real chicken without soy-based fillers or “fake” meat.
Should You Eat Subway Chicken Every Day?
While the protein content is great, is it healthy to eat Subway chicken teriyaki or other sandwiches every single day? There are a few considerations if you plan to make Subway a daily lunch routine.
Sodium Content
Like many fast food menu items, Subway sandwiches tend to be quite high in sodium. The chicken teriyaki sandwich has 1160mg of sodium, 46% of the daily limit. Consuming this amount of sodium regularly could lead to high blood pressure in some individuals.
To reduce the sodium intake, avoid adding extras like cheese, bacon or dressings. Also stick to 6-inch subs instead of 12-inch when eating Subway frequently.
Fresh Vegetable Options
Another concern with frequent Subway meals is lacking enough variety in fruits and vegetables. Add some fresh veggie side items like salad, cut vegetables and fruit to ensure you get a range of vitamins, minerals and antioxidants.
Gut Health
Eating processed and fast foods like Subway daily could potentially impact digestive health over time. Make sure to also regularly eat fresh, whole foods, stay hydrated, and consider a probiotic supplement to support healthy gut flora.
Weight Management
While Subway is lower in calories than many fast food options, having it daily can make overeating easy. Be mindful of portion sizes, condiments, and extras to keep your daily calorie intake where you want it for healthy weight management.
Conclusion
Subway’s chicken teriyaki sandwich provides 42 grams of complete, high-quality protein in a convenient 6-inch sub. This supplies around 75-90% of the recommended daily protein intake for most adults. Chicken teriyaki is one of the highest protein options at Subway, but steak, turkey, roast beef and other subs can also provide a good protein boost.
Maximizing the protein on your Subway order helps you meet your daily needs. But varying your protein sources and pairing subs with fresh produce is important if you eat Subway frequently to maintain a balanced, healthy diet.