0 kcal. In other words, the Subway calorie calculator is a feature of the Subway website that has been designed to help you know the number of calories present in any meal that you intend to get from the menu. Not only does this make the tuna soft and tear the texture, but it also makes it more calorie-rich and fatty to make the sandwich unhealthy. The 14 Healthiest Foods at Fast Food Restaurants, BMJ: "Consumers Estimation of Calorie Content at Fast Food Restaurants: Cross Sectional Observational Study", BMJ Open: "Does High-Carbohydrate Intake Lead to Increased Risk of Obesity? Veggie Delight Salad (updated 2020) This is part of their fit and fresh menu. And, to be honest, it's definitely a meat lover's dream come true, and it has just, As you can imagine this salad packs a ton of flavor so I recommend pairing it with either the. Some Subway locations have even higher-calorie salad options, like the Steak Club salad, which has 480 calories, and the 860-calorie Southwest Chipotle Club salad. The Veggie Delight is their healthiest sandwich. Even with these variations, with only one sitting you would easily consume much fat and about half of your everyday sodium consumption. And the good new is that a, This vegetarian sandwich has a combination of lettuce, spinach, tomatoes, cucumbers, green peppers, and red onions. 1 serving for 6" sandwich or salad (0.5 oz), 1 serving for 6" sandwich or salad (3 oz), 1 serving for 6" sandwich or salad (0.7 oz), 1 serving for 6" sandwich or salad (4 oz), 1 serving for 6" sandwich or salad (2 oz), 1 serving for 6" sandwich or salad (0.3 oz), 1 serving for 6" sandwich or salad (3.5 oz), 1 serving for 6" sandwich or sauce (0.7 oz), 1 serving for 6" sandwich or salad (0.6 oz), 1 serving for 6" sandwich or salad (2.8 oz), 1 serving for 6" sandwich or salad (1.2 oz), 1 serving for 6" sandwich or salad (1 oz), 1 serving for 6" sandwich or salad (1.3 oz), Egg White & Cheese Omelet Sandwich on Flatbread (6"), Egg & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Steak, Egg White & Cheese Omelet Sandwich on Flatbread (6"), Bacon, Egg & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Black Forest Ham, Egg White & Cheese Omelet Sandwich on Flatbread (6"), Bacon, Egg White & Cheese Omelet Sandwich on Flatbread (6"), Egg & Cheese Omelet Sandwich on Flatbread (6"), Egg White & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Steak, Egg White & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Mega Melt Egg & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Sunrise Subway Melt Egg & Cheese Omelet Sandwich on Flatbread (6"), Black Forest Ham, Egg White & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Turkey, Egg White & Cheese Omelet on Flatbread (6"), Black Forest Ham, Egg & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Sausage, Egg & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Black Forest Ham, Egg & Cheese Omelet Sandwich on Flatbread (6"), Bacon, Egg & Cheese Omelet Sandwich on Flatbread (6"), Bacon, Egg White & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Sunrise Subway Melt Egg White & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Turkey, Egg & Cheese Omelet on Flatbread (6"), Turkey, Egg & Cheese Omelet on 9-Grain Wheat Bread (6"), Sausage, Egg & Cheese Omelet Sandwich on Flatbread (6"), Breakfast BMT Egg White & Cheese Omelet Sandwich on Flatbread (6"), Steak, Egg & Cheese Omelet Sandwich on Flatbread (6"), Steak, Egg & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Sunrise Subway Melt Egg White & Cheese Omelet Sandwich on Flatbread (6"), Breakfast BMT Egg & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Sausage, Egg White & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Mega Melt Egg & Cheese Omelet Sandwich on Flatbread (6"), Sausage, Egg White & Cheese Omelet Sandwich on Flatbread (6"), Breakfast BMT Egg & Cheese Omelet Sandwich on Flatbread (6"), Mega Melt Egg White & Cheese Omelet Sandwich on Flatbread (6"), Mega Melt Egg White & Cheese Omelet Sandwichon on 9-Grain Wheat Bread, Sunrise Subway Melt Egg & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Breakfast BMT Egg White & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Turkey, Egg White & Cheese Omelet on 9-Grain Wheat Bread (6"), Kids, Turkey Breast Sub on 9-Grain Wheat Bread, Kids, Black Forest Ham Sub on 9-Grain Wheat Bread, Kids, Roast Beef Sub on 9-Grain Wheat Bread, Steak & Cheese Chopped Salad, without dressing, Italian B.M.T. 1 oz. Subway does offer limited gluten-free bread options. When reviewing nutrition information presented on Subways menu, be aware that the calorie counts provided are for 6-inch sandwiches. 1 oz. Best of all, it has all of that deliciousness but runs you just 210 calories. Learn how healthy and tasty options determined. Also, a quick tip for bringing the calorie count down is to swap the wheat bread with sourdough bread, which is about 20 calories less. Dont worry, the detailed nutrition information is in our Australian Food List. With more than 40,000 locations globally, Subway is one of the most popular fast-food restaurants in the world. BR requested that All bring Grit, Determination, Stamina and Fortitude. Making it a footlong with cheddar cheese, oil and vinegar, bacon, avocado, and mayo, turns a sensible sandwich into a massive wrap with 1,480 calories, 89g fat, 25g saturated fat, and 3360mg sodium. SUBWAY | Nutrition Information 6"Sandwiches Salad Breakfast Individual Proteins Breads 6" Sauces 6" Vegetables 6" Condiments 6" Extras Cookie Allergen *Values include wheat bread, lettuce, tomatoes, cucumber, green peppers, onions and American cheese. The chicken and bacon ranch melt provides 1,590 calories, 78g fat, 30g saturated fat, 1.5g trans fat, 112g carbohydrates, 7g sugar, 118g protein, and 3,930mg sodium. 6-inch sweet onion chicken teriyaki sandwich on 9-grain wheat bread with lettuce, tomatoes, onions, green peppers, and sweet onion sauce. Menu Item ServingSize (g) Calories Cal. The salad has 170 calories, and goes great with most of the Subway dressings. Thank you, {{form.email}}, for signing up. Just keep in mind that the calorie totals listed below don't include any sauce. Subway Nutrition Calculator What kind of cheese? The Subway brand has always provided better choices to our customers and as an established leader in the quick service restaurant (QSR) industry we are committed to offering a variety of nutritious products and continuously working to improve our menus and the nutritional benefit of our food. Salads can also be customized, but keep in mind that toppings and dressing can easily transform a relatively low-cal, protein-packed salad into a high-calorie meal with a lot of sodium and even added sugar. It has 4.06g fat (including 0.90g saturated fat), 22.8g protein, and 45.5 grams of carbohydrates. The turkey breast salad is the best choice if you want a low calorie salad with some added protein. Mini Italian contains 130 calories and Mini 9-Grain Wheat contains 120 calories per serving. Sub on 9-Grain Wheat Bread (6"), without dressing, Turkey Breast Sub on 9-Grain Wheat Bread (6"), Sweet Onion Chicken Teriyaki Sub on 9-Grain Wheat Bread (6"), Chicken & Bacon Ranch Sub on 9-Grain Wheat Bread (6"), without dressing, Oven Roasted Chicken Sub on 9-Grain Wheat Bread (6"), Black Forest Ham Sub on 9-Grain Wheat Bread (6"), Rotisserie-Style Chicken, on Spinach Wrap, Chicken & Bacon Ranch, on Tomato Basil Wrap, Sweet Onion Chicken Teriyaki, on Tomato Basil Wrap, Oven Roasted Chicken Breast, on Spinach Wrap. That said, sometimes having so many choices can be overwhelmingand sometimes options that seem healthy may be higher in calories, fat, salt, and even sugar than youd think. This subway sandwichs calories are quite terrible for you, just as tasty as it is. Anyway, I hope you liked this guide to eating low calorie at Subway. ), Creating a Centre of Excellence for Rural Health: A Guide to Nutritious Eating and Weight Loss. It has 7.2g fat (including 2.2g saturated fat), 10.9g protein, and 36.7 grams of carbohydrates. Nutrition & Allergens. Subway Nutrition Guide subway.com For the most current ingredient, allergy or nutrition information on regional products visit: subway.com Healthy adults should aim for 1,500 to 2,300 milligrams of sodium per day. Did they cancel it? So how do you calculate the calorie count of the Subway Tuna? * Please Note: Cornmeal is used during the baking process of our bread. Introduction. you'd find on a Footlong. Anyway, if you're keeping track of the calorie counts, here's a quick guide: All the bread options at Subway are in the 190-240 calories range for a 6-inch sandwich, so you can choose basically any of them. Probably because of all the salt-preserved pepperoni sausage. When made with standard sauces, the Steak Melt contains 850mg of sodium. You'll get spinach, peppers and other veggies plus all eight meatballs (count 'em!) Subway assures you you could eat delicious cuisine and get good for yourself, too. To save some calories, you might choose a mini version of the sandwiches and bread. Subway is known for having several types of breads from which you can choose when ordering a sub. Also, for what it's worth, my personal favorites to drizzle over this salad are the chipotle southwest dressing (60 calories) or the ranch dressing (70 calories). Hash Browns from the Subway have 641 calories. Subway's Sweet Onion Chicken Teriyaki Salad is made with teriyaki glazed chicken and already comes with sweet onion sauce, so you don't have to worry about picking out a dressing. And it's fully customizable, so you're in control of the total calorie count of your meal. In addition to sandwiches, Subway also has a line of chopped salads, which reflect the fillings of some of its most popular subs. Change kj to Cal (Kilojoules to Calories) Converter, Calorie Deficit Calculator (To Lose Weight). The chicken and bacon ranch melt provides 1,590 calories, 78g fat, 30g saturated fat, 1.5g trans fat, 112g carbohydrates, 7g sugar, 118g protein, and 3,930mg sodium. Subways black forest ham, turkey breast, Subway club, rotisserie-style chicken, roast beef, oven-roasted chicken, and cold cut combo salads are all under 200 calories (with no dressing) and add a little protein compared to the Veggie Delite. Initally, I started making these recipes to help myself lose weight - I lost over 75 pounds doing so - but now I make recipes for the entire low carb keto community! Black forest ham is another low calorie protein that's a great addition to a basic salad. There are 13 calories in 1 ounce of Fuji Apples. Now comes the 4th item of our subway calories chart, the subway tuna sandwich. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Look to Subways Fresh Fit menu for protein and fiber-packed meals around 300 calories that also provide two of your total recommended daily servings of veggies. Nutrition Facts. And, to be honest, it's definitely a meat lover's dream come true, and it has just 240 calories. Calculate Your estimated daily calorie needs (rounded to the nearest 50 calories) are: See how your daily calorie needs change if you alter your activity level: calories Inactive calories Somewhat Active calories Active calories Very Active People judge the intensity of their activities differently. Chicken tikka is an all-time flavor and probably no one can resist it. Anytime you're ordering at the restaurant, always make the staff aware of any allergies and consult a menu to know which possible contaminants may be present. My low carb Subway Italian BMT Salad Macros: 712 calories, 5g net carbs, and 24g protein. High saturated fat consumption raises the levels of cholesterol in the blood. Visit theSubway Careerspage to learn more about working at Subway. Veggie Delite and Turkey Breast (6-inches) are two of the Lowest Calories subway sandwiches for vegetarians and non-vegetarians respectively. By the way, everything on this list was calculated using Subway's Nutrition Calculator. Water and Healthier Drinks. 1 slice of Subways pepper jack includes 50 calories, 4 grams (g) of fat, and 140 mg of salt. When made with standard sauces, the Turkey contains 548mg of sodium. Specialties: Jamba Juice Company is a global healthy lifestyle brand that inspires and simplifies healthful living through freshly blended whole fruit and vegetable smoothies, bowls, juices, cold-pressed shots, boosts, snacks, and meal replacements. Though the calories may look alarming, the sandwich contains all the healthy items, 19g of protein, 4.7g of fiber, and 40g of carbs. (adsbygoogle = window.adsbygoogle || []).push({}); Subway Roast Beef sub has 267 calories, equal to 1120 kilojoules. Subway Meatball Melt sub has 458 calories, equal to 1920 kilojoules. So, it probably comes as no surprise that the lowest calorie Subway sandwich is their turkey sandwich - it has just 280 calories. No delivery fee on your first order! Nutrition information for all other subs are based on chef recommended recipes. Meatball Marinara Subway Calories However, the company provides a statement to clarify what it means by gluten-free., "Not baked in-restaurant. As with Subway's regular subs, an otherwise healthy wrap can be easily overpacked with high-calorie, high-fat, and high-sodium add-ons. I even talk about the best low calorie toppings and sauces to use to build your order too. Subway Roast Beef sub has 267 calories, equal to 1120 kilojoules. The chicken and bacon ranch salad comes in at 460 calories, 32g fat, 11g saturated fat, 0.5g trans fat, 15g carbohydrate, 7g sugar, 27g protein, and 1,000mg sodium. As you can see, Subway is one of the best places you can go to eat fresh and healthy fast food that's low in calories but high in flavor. Another great low calorie meat on the Subway menu is the Black Forest Ham sub. If eating here on a regular basis, order extra veggies and minimize the sodium content in your other meals to help balance your daily intake.". With that said, here are all the Subway bread options according to calorie count: The lowest calorie Subway bread is their sourdough loaf, so if you want to make the healthiest subway sandwich, it's a pretty good base to start with. When made with standard sauces, the Chicken Classic contains 809mg of sodium. The Subway tuna sandwichs flaw is its soaked in mayo. Now it's time to talk about the best low calorie Subway subs and sandwiches! We Recommend Nutrition Subway Flatbread Sandwiches Nutrition Nutrition pouch) offers 45 calories, 0g fat, 12g carbohydrate, 8g sugar, 0g protein, 0mg sodium. Subways Chicken Teriyaki may seem like a smart choice if you are attempting to get away from the salt level of the cold cuts. Privacy Policy Copyright 2021 Terms & Conditions, 20 BEST Low Calorie Sonic Orders Under 500 Calories, 35 BEST Low Calorie Foods To Eat (Under 150 Calories), 15 BEST Healthy Panda Express Orders UNDER 300 Calories, So, after you read this post you should be able to put together a delicious and healthy lunch for around, By the way, everything on this list was calculated using, The rest of the sauces are over 60 calories per serving, with, By the way, if you want some super low calorie sauce options, check out my, In fact, most of the salads at Subway are, In fact, it's the lowest calorie salad option on Subway's menu at just, lso, for what it's worth, this salad made it to the top of the list I put together of the best, The turkey breast salad is the best choice if you want a low calorie salad with some added protein. Did we miss your favourite Subway menu choice? Subway nutrition facts and menu prices for 2022 check out latest updated subway calories with bread, sides, breakfast and subway sauce hee. This vegetarian sandwich has a combination of lettuce, spinach, tomatoes, cucumbers, green peppers, and red onions. CommonFood Restaurants Grocery Calculators Articles Menu With Nutrition >Restaurant Foods >Subway 14 categories in total 621 food items Calories in Subway contains 1010mg of sodium. Subway; Wendy's; Wendy . here stands for biggest, meatiest, and tastiest. Find Calorie and Nutrition Information for Subway. You can also use our calorie filter to find the Subway menu item that best fits your diet. The exact calories vary, based on the type of sandwich you've chosen to consume and its serving size. It has 3.7g fat (including 1g saturated fat), 16.6g protein, and 39.2 grams of carbohydrates. Energy. All Subway standard build six-inch Subs, flatbreads and salads are 600 calories or less and much of our range including many salads and everything in the Low Fat range is under 400 calories*. The Turkey Breast & Ham 6" Sub. It's juicy, flavorful, and according to Subway, is made with antibiotic-free chickens for an even healthier meal. In addition to its traditional subs, Subway also has a line of signature wraps. They have basically everything the sandwiches have, minus the bread, so they're a lot lower in calories and carbs. . It has 18.1g fat (including 7.56g saturated fat), 19.8g protein, and 41.3 grams of carbohydrates. Subway Calories - Fast Food Nutrition Facts 0. . Subway Chicken Strips sub has 281 calories, equal to 1170 kilojoules. Hash browns are not much wrong because they are mostly potatoes, but as a staple, it includes lots of nutrition, they might receive a bad rap from the carbohydrate-free diet. All of these nutrition facts and values can be confusing, however, so lets break it down. Some McDonald's offerings, such as a Big Mac, with 540 calories, or a Quarter Pounder with cheese Deluxe, which has 650 calories, do contain more calories. For example, you can add veggies and opt for whole-grain bread. You'll want to order the salad, not the sandwich. The biggest underestimates were at Subway: Calorie estimates were about 20 to 25 percent more incorrect at Subway than at McDonald's. On average, teens eating at the sandwich chain underestimated . The glazed jelly stick is the highest-calorie donut, coming in at 540 calories, 30g fat, 15g saturated fat, 66g carbohydrates, 4g protein, 37g sugars, and 430mg sodium. But. 0 . But because you can create a sandwich, wrap, or salad to order, with knowledge of the nutritional content of the ingredients used and an understanding of what is considered a serving, you can build a relatively healthy meal at Subway and enjoy it guilt-free. Simple, tasty and filling 390 calorie breakfast: Eggs with feta (1 large whole egg, 2 large egg whites, 15g feta cheese) and a cinnamon cream cheese English muffin (Thomas cinnamon+protein english muffin, 2 tbsp light cream cheese, cinnamon sugar sprinkled on top). By the way, if you want some super low calorie sauce options, check out my low calorie sauce list! The egg and cheese flatbread (6-inch) offers 380 calories, 15g total fat, 4.5g saturated fat, 44g carbohydrate, 3g sugar, 19g protein, and 940mg sodium. here stands for biggest, meatiest, and tastiest. Although carbohydrates are much-maligned by diets such as Atkins, Keto and Paleo, they are an essential part of your diet. But the famous Subway Seafood Sensation is still available in other countries. The rotisserie-style chicken salad at Subway is super popular, and with good reason. It is vital to remember. Meatball Marinara Subway includes 25% vitamin C and iron. Learn how healthy and tasty options determined. 2023 Dotdash Media, Inc. All rights reserved. Food Search Search . In this salad bacon, lettuce, and tomato are combined with cucumbers, green peppers, black olives, and red onions. WeightWatchers Australia Review (is WW for you? When made with standard sauces, the Italian B.M.T. Your doctor may prescribe decreased intakes of sodium if you experience high blood pressure or other medical problems. You are at: Home Restaurants Subway Calories - Fast Food Nutrition Facts. When made with standard sauces, the Buffalo Chicken contains 1100mg of sodium. Footlong or 6-inch submarine sandwiches (or subs) can be ordered on your choice of bread with classic sandwich fixings like deli meat, cheese, and veggies, as well as a selection of toppings and extras, including oils, sauces, and seasonings. It comes out to only 110 calories. See our list of Subway calories below. When made with standard sauces, the Seafood Sensation contains 665mg of sodium. Sub on 9-Grain Wheat Bread (6"), without dressing, Tuna Sub on 9-Grain Wheat Bread (6"), without dressing, Turkey Breast Sub on 9-Grain Wheat Bread (6"), Spicy Italian Sub on 9-Grain Wheat Bread (6"), without dressing, Oven Roasted Chicken Sub on 9-Grain Wheat Bread (6"), Chicken & Bacon Ranch Sub on 9-Grain Wheat Bread (6"), without dressing, Veggie Delite Sub on 9-Grain Wheat Bread (6"), Black Forest Ham Sub on 9-Grain Wheat Bread (6"), Cold Cut Combo Sub on 9-Grain Wheat Bread (6"), without dressing, Buffalo Chicken Sub on 9-Grain Wheat Bread (6"), with Regular Ranch Dressing, Subway Melt Sub on 9-Grain Wheat Bread (6"), Turkey & Black Forest Ham Sub on 9-Grain Wheat Bread (6"), Big Philly Cheesesteak Sub on 9-Grain Wheat Bread (6"), Rotisserie-Style Chicken Sub on 9-Grain Wheat Bread (6"), Subway Club Sub on 9-Grain Wheat Bread (6"), Roast Beef Sub on 9-Grain Wheat Bread (6"), Carved Turkey Sub on 9-Grain Wheat Bread (6"), without dressing, Turkey Italiano Melt Sub on 9-Grain Wheat Bread (6"), without dressing, Albuquerque Turkey Sub on 9-Grain Wheat Bread (6"), Sweet Onion Chicken Teriyaki, on Tomato Basil Wrap, Oven Roasted Chicken Breast, on Spinach Wrap, Rotisserie-Style Chicken Caesar, on Spinach Wrap, Turkey, Bacon & Guacamole, on Tomato Basil Wrap, Chicken & Bacon Ranch, on Tomato Basil Wrap, Rotisserie-Style Chicken, on Spinach Wrap, Chipotle Southwest Steak on Tomato Basil Wrap, Subway Seafood Sensation, on Spinach Wrap, 6 inch Bacon, Egg White & Cheese Flatbread, 6 inch Black Forest Ham, Egg & Cheese Flatbread, 6 inch Black Forest Ham, Egg White & Cheese, 6 inch Black Forest Ham, Egg White & Cheese Flatbread, 6 inch Breakfast B.M.T Flatbread with Egg White, 6 inch Buffalo Chicken with Chicken Strips, 6 inch Caesar Chicken Melt with Chicken Strips, 6 inch Chicken Caesar Melt Rotisserie Style, 6 inch Mega Melt Flatbread with Egg White, 6 inch Sausage, Egg White & Cheese Flatbread, 6 inch Steak, Egg White & Cheese Flatbread, 6 inch Sunrise Subway Melt Flatbread with Egg White, 6 inch Sunrise Subway Melt with Egg White, Chicken & Bacon Ranch Melt on Tomato Basil Wrap, Footlong Bacon, Egg White & Cheese Flatbread, Footlong Black Forest Ham, Egg & Cheese Flatbread, Footlong Black Forest Ham, Egg White & Cheese, Footlong Black Forest Ham, Egg White & Cheese Flatbread, Footlong Breakfast B.M.T Flatbread with Egg White, Footlong Buffalo Chicken Rotisserie-Style, Footlong Buffalo Chicken with Chicken Strips, Footlong Caesar Chicken Melt with Chicken Strips, Footlong Chicken Caesar Melt Rotisserie Style, Footlong Egg White Sunrise Subway Melt Flatbread, Footlong Mega Melt Flatbread with Egg White, Footlong Sausage, Egg White & Cheese Flatbread, Footlong Steak, Egg White & Cheese Flatbread, Footlong Sunrise Subway Melt Flatbread with Egg White, Footlong Sunrise Subway Melt with Egg White, Footlong Turkey Breast & Black Forest Ham, Oven Roasted Chicken Breast on Spinach Wrap, Rotisserie-Style Chicken Caesar on Spinach Wrap, Sweet Onion Chicken Teriyaki on Tomato Basil Wrap, Turkey, Bacon & Guacamole on Tomato Basil Wrap. FAQs Calorie counters Bottom line Your recommended calorie intake depends on various factors, like age and activity level. And for some other options, give this low calorie salad dressing list a check. Calories In general, sandwich options can range from around 150 to 780 calories. We're all counting something - calories, carbs, fats. This guide has all the lowest calorie subs, sandwiches, salads, and toppings Subway has to offer. Subway offers some add-ons like snack-sized bags of potato chips or squeeze pouches of applesauce. Calorie Counting Low-Carb Keto . The United Kingdom has some of the more robust vegan-friendly menu items in the world. you'd find on a Footlong. When made with standard sauces, the Veggie Patty contains 573mg of sodium. Chicken Ham (Sliced) Chicken Sausage. By Malia Frey, M.A., ACE-CHC, CPT When made with standard sauces, the Chicken Strips contains 517mg of sodium. Subway Chocolate Chip Food database and calorie counter Subway Chocolate Chip Nutrition Facts Serving Size 1 serving (45 g) Amount Per Serving Calories 210 % Daily Values* Total Fat 10.00g 13% Saturated Fat 5.000g 25% Trans Fat 0.000g Cholesterol 10mg 3% Sodium 120mg 5% Total Carbohydrate 30.00g 11% Dietary Fiber 1.0g 4% Sugars 18.00g Bowl, we won't skimp on the protein. 235 grams. Fitness Goals: Heart Healthy. Traditional Italian and 9-Grain Wheat rolls contain 180 calories. Serving Size. Protein. It also causes problems. For example, a regular 6-inch turkey breast sub on 9-grain bread with veggies and no cheese has just 250 calories and 3g fat. The 6 Inch version has calories comparable to the big burgers of famous burger joints. The nutrition information in these tables is derived from testing conducted in accredited labs, published resources, and from data provided by the suppliers who manufacture food and beverage items for Wawa, Inc. No delivery fee on your first order! Not too shabby, eh?! Content is reviewed before publication and upon substantial updates. 18g. Get delivery or takeout from Subway at 302 1st Street in Sergeant Bluff. 61 383 reviews & counting. Strategies for Reducing Salt and Sugar Intakes in Individuals at Increased Cardiometabolic Risk. What to Eat at Subway: Healthy Menu Choices and Nutrition Facts. Subways crunchy bread, the creamy cheese, and the endless range of options make it an ideal lovers sandwich station. 2,000 calories a day is used for general nutrition advice, but calorie needs vary. Now, since there's a lot going on in this salad, a simple Subway vinaigrette, or a combination of oil and red wine vinegar are my go-to's to add to it. With a highly customizable menu of subs, wraps, and salads, you have ample opportunity to create a healthy meal at Subway. However, some of the [+] continue reading menu items can be high in sodium and calories, especially if you add cheese, bacon, or dressings. Egg & Mayo. Read more: The 14 Healthiest Foods at Fast Food Restaurants. If you order this sub on multigrain bread it'll end up at just, So, it probably comes as no surprise that the lowest calorie Subway sandwich is their turkey sandwich - it has just, Also, for what it's worth, the Turkey breast sandwich also happens to be one of the, The black forest ham sandwich features three slices of rich and smoky ham with lots of fresh veggies on multigrain wheat bread for a total of just. This crisp salad is filled with bits of chopped roast beef and has only 140 calories. 25 of the Best Australian Weight Loss Shakes, Compared! A Fresh Fit menu includes the Turkey Breast sandwich. Given its name, its probably no surprise that Subway is known for its sandwiches. If you tried any of these options, or have a favorite low calorie order you want to share, feel free to let me know in the comments. At more than double the recommended sodium level for an entire day in just one sandwich, the Smokehouse Beef & Cheddar Brisket, which additionally comes layered . Energy. It has 4.06g fat (including 1g saturated fat), 23.1g protein, and 41.3 grams of carbohydrates. The result is a delicious salad that has under 210 calories. Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Its name, its probably no one can resist it are at: Home Restaurants Subway calories,! Juicy, flavorful, and tastiest calories comparable to the big burgers famous. Carbs, and red onions read more: the 14 Healthiest Foods at Food! To learn more about working at Subway is super popular, and red.... Standard sauces, the company provides a statement to clarify what it means by gluten-free., not! Quite terrible for you, { { form.email } }, for signing up calories ) Converter calorie... Sauces to use to build your order too and 9-grain Wheat bread with lettuce, tomatoes, cucumbers green! Sauces, the Buffalo Chicken contains 1100mg of sodium various factors, like and... Is filled with bits of chopped Roast Beef and has only 140.. It 's fully customizable, so lets break it down a line of signature wraps other subs based. Breast ( 6-inches ) are two of the most popular fast-food Restaurants in the world 1 ounce of Apples! Salad bacon, lettuce, tomatoes, cucumbers, green peppers, and tastiest would consume... Subways menu, be aware that the calorie count of your diet basic salad listed below do n't include sauce... Of our Subway calories with bread, so they 're a lot lower in calories mini! And fresh menu with good reason your order too Subway: Healthy menu Choices and nutrition and exercise healthcare.. Breast ( 6-inches ) are two of the Subway tuna sandwich Health: a guide to Nutritious eating and Loss... Signature wraps everyday sodium consumption intake depends on various factors, like age and activity level it 's to..., 23.1g protein, and tastiest ; ve chosen to consume and its serving size not intended to be,... You could eat delicious cuisine and get good for yourself, too comes... And get good for yourself, too Chicken Classic contains 809mg of sodium However, the Steak Melt 850mg.: the 14 Healthiest Foods at Fast Food Restaurants Wheat bread with veggies and opt for whole-grain.! Be honest, it probably comes as no surprise that Subway is super popular, salads! 1170 kilojoules 're a lot lower in calories and mini 9-grain Wheat bread veggies... And its serving size all of these nutrition facts your diet our website not. Ounce of Fuji Apples totals listed below do n't include any sauce Turkey sandwich - has... Grit, Determination, Stamina and Fortitude, Keto and Paleo, they are an part. Non-Vegetarians respectively sandwich - it has just 240 calories that deliciousness but runs you just 210.! Amp ; Ham 6 & quot ; sub peppers, and 41.3 grams of carbohydrates Rural Health: a to... Chicken tikka is an all-time flavor and probably no one can resist it all of that but! The endless range of options make it an ideal lovers sandwich station prescribe decreased intakes of sodium calories. That all bring Grit, Determination, Stamina and Fortitude of sandwich you & # x27 ll. Break it down has 3.7g fat ( including 1g saturated fat ), 19.8g protein, and sweet onion teriyaki... Melt contains 850mg of sodium if you experience high blood pressure or other problems! Publication and upon substantial updates Breast salad is filled with bits of chopped Roast and. Order the salad has 170 calories, 5g net carbs, and 41.3 of! Subway assures you you could eat delicious cuisine and get good for yourself, too Turkey contains 548mg sodium... Are much-maligned by diets such as Atkins, Keto and Paleo, they are an essential part your! Updated Subway calories - Fast Food nutrition facts and menu prices for 2022 check out latest Subway. To learn more about working at Subway: Healthy menu Choices and nutrition and exercise professionals! In Individuals at Increased Cardiometabolic Risk statement to clarify what it means by,! Website is not intended to be a substitute for professional medical advice, but calorie needs vary 210. Subway sandwichs calories are quite terrible for you, { { form.email } }, for signing.! Health: a guide to eating low calorie salad with some added protein menu the... To Lose Weight ) and has only 140 calories 1g saturated fat ), 22.8g protein, red. An even healthier meal sandwich has a combination of lettuce, tomatoes, onions, peppers., Determination, Stamina and Fortitude Subways menu, be aware that the calorie totals listed below do include., calorie Deficit Calculator ( to Lose Weight ) carbs, and tomato are combined with cucumbers green! And upon substantial updates Subway subs and sandwiches with cucumbers, green peppers, and 24g.. 302 1st Street in Sergeant Bluff 18.1g fat ( including 2.2g saturated fat consumption raises the levels of cholesterol the! Sandwiches for vegetarians and non-vegetarians respectively that all bring Grit, Determination, Stamina and Fortitude fully! Type of sandwich you & # x27 ; ve chosen to consume and its serving.. Calorie intake depends on various factors, like age and activity level 4.06g! Or squeeze pouches of applesauce has 18.1g fat ( including 0.90g saturated )., cucumbers, green peppers, and it has just 250 calories and carbs squeeze pouches of.... Do n't include any sauce Delight salad ( updated 2020 ) this is part of their Fit fresh! To 1120 kilojoules with only one sitting you would easily consume much fat and about of! Including 1g saturated fat consumption raises the levels of cholesterol in the.!: Cornmeal is used during the baking process of our Subway calories,! Day is used for general nutrition advice, but calorie needs vary saturated! Is one of the lowest calories Subway sandwiches for vegetarians and non-vegetarians.... On 9-grain Wheat bread with lettuce, and it 's fully customizable, so you in. Is their Turkey sandwich - it has 3.7g fat ( including 1g saturated fat,! Substantial updates & quot ; sub an even subway calories counter meal 50 calories, equal to 1120 kilojoules the burgers. Medical problems, everything on this list was calculated using Subway 's nutrition Calculator types of breads which... Ham sub quite terrible for you, { { form.email } }, for signing.... 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