The Boss : 690 Calories | $14.58

Subway The Boss costs $14.58 and contains 690 calories. This premium sandwich delivers substantial protein with double portions of meat, making it one of the most filling options on Subway’s menu for those seeking a hearty meal.

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The Boss contains double portions of Black Forest ham, turkey, roast beef, and provolone cheese on artisan Italian bread with lettuce, tomatoes, red onions, and mayonnaise. This protein-packed sandwich delivers 44g of protein in a footlong serving. The Boss represents Subway’s premium sandwich line introduced in their 2023 menu refresh.

Ingredients

The Boss includes:

  • Artisan Italian bread (default)
  • Black Forest ham (double portion)
  • Oven-roasted turkey (double portion)
  • USDA Choice roast beef (double portion)
  • Provolone cheese
  • Lettuce
  • Tomatoes
  • Red onions
  • Green peppers (optional)
  • Cucumbers (optional)
  • Mayonnaise

Source of Calories:

The 690 calories in The Boss come from:

  • Bread: 180 calories
  • Meat combination: 320 calories
  • Cheese: 50 calories
  • Vegetables: 25 calories
  • Mayonnaise: 115 calories

Allergens

According to Subway’s nutritional database, The Boss contains:

  • Wheat
  • Soy
  • Milk (if cheese added)
  • May contain traces of tree nuts

Nutrition Facts

Nutrient

Amount

Calories

690

Total Fat

29g

Saturated Fat

9g

Trans Fat

0g

Cholesterol

110mg

Sodium

2140mg

Total Carbohydrates

46g

Dietary Fiber

5g

Sugars

 7g

Protein

44g

Nutrition Summary

Cholesterol

110mg

Calories

690

Protein

44g

Fat

29g

The Boss delivers an impressive 44g of protein, supporting muscle maintenance and satiety. Research from the Journal of Nutrition demonstrates adults should consume 25-30g of protein per meal for optimal muscle protein synthesis. The sandwich contains 29g of fat (9g saturated) and 2140mg of sodium, representing 93% of the recommended daily sodium intake according to FDA guidelines.

Calorie Burn Time

To burn the 690 calories in The Boss:

  • Walking (3 mph): 173 minutes (8.7 km)
  • Running (6 mph): 69 minutes (11.5 km)
  • Cycling (moderate): 86 minutes (23 km)
  • Swimming: 58 minutes (1.5 km)
  • Weight training: 138 minutes

Customization Options

Modify The Boss by:

  • Choosing a different bread (9-grain wheat adds fiber)
  • Removing cheese (saves 50 calories)
  • Selecting light mayonnaise instead of regular (saves 60 calories)
  • Adding avocado for healthy fats (adds 60 calories)
  • Doubling vegetables at no caloric cost
  • Making it a salad to eliminate bread calories (saves 180 calories)
  • Requesting it without mayonnaise (saves 115 calories)

Conclusion

The Boss represents a protein-rich option at Subway for $14.58 and 690 calories. This premium sandwich delivers substantial nutritional value with 44g of protein, making it suitable for active individuals or those seeking a filling meal. Studies from the International Journal of Sports Nutrition show meals containing 40+ grams of protein effectively support muscle recovery following exercise.

FAQs

How does The Boss compare to other premium Subway sandwiches?

The Boss contains more protein (44g) than most premium sandwiches except the Ultimate Steak (46g). It ranks higher in calories than the Ultimate Turkey (580 calories) but lower than the Beast (720 calories). The Boss costs approximately $1-2 more than standard footlong sandwiches due to the increased meat portions.

Can I get The Boss as a 6-inch sandwich?

Yes, The Boss is available as a 6-inch sandwich for $7.29 with 345 calories and 22g of protein. The 6-inch version contains half the ingredients while maintaining the same proportions as the footlong.

Is The Boss available on all breads at Subway?

Yes, The Boss can be ordered on any bread variety Subway offers. Popular alternatives include Italian Herbs & Cheese (adds 30 calories), 9-Grain Wheat (adds 10 calories), and Flatbread (reduces 40 calories).