Subway Nutrition Menu: Calorie Counts & Choices
Subway’s nutrition menu has many options for different eating habits and health goals. It gives you all the nutritional information you need to choose wisely. Whether your goal is to keep a healthy balance or follow specific food plans, Subway has the details for all its products. Subway lets you tweak your order to fit…
Subway’s nutrition menu has many options for different eating habits and health goals. It gives you all the nutritional information you need to choose wisely. Whether your goal is to keep a healthy balance or follow specific food plans, Subway has the details for all its products.
Subway lets you tweak your order to fit your diet. For a light choice, try the Six-inch Veggie Delite at 230 calories or the Six-inch chicken sandwich with 247 calories. These are good for keeping a diet balanced with protein, carbs, and fats.
Looking for food that’s good for your heart? Try the Six-inch Turkey Breast with 280 calories. Or, go for the Veggie Delite salad with only 50 calories if you want something lighter.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Six-inch Veggie Delite Sandwich | Filled with fresh vegetables on 9-grain wheat bread. | 230 | $4.49 |
| Six-inch Rotisserie-Style Chicken Sandwich | Featuring tender, hand-pulled rotisserie chicken. | 247 | $5.99 |
| Six-inch Turkey Breast Sandwich | Lean turkey breast with fresh veggies. | 280 | $5.79 |
| Six-inch Black Forest Ham Sandwich | Sliced Black Forest ham and fresh veggies. | 290 | $4.99 |
| Six-inch Roast Beef Sandwich | Lean roast beef paired with fresh vegetables. | 320 | $6.49 |
| Six-inch Subway Club Sandwich | A combination of roast beef, turkey, and ham. | 310 | $6.79 |
| Six-inch Sweet Onion Chicken Teriyaki Sandwich | Grilled chicken strips, teriyaki glazed, with veggies. | 370 | $6.29 |
| Six-inch Oven-Roasted Chicken Sandwich | Oven-roasted, savory chicken breast with fresh veggies. | 320 | $5.99 |
| Veggie Delite Salad | A lighter option with mixed fresh veggies. | 50 | $4.29 |
| Oven-Roasted Chicken Breast Salad | A protein-packed salad with oven-roasted chicken breast. | 130 | $6.19 |
| Black Forest Ham Salad | Lean ham with fresh salad greens. | 110 | $5.99 |
Some Subway menu items have the Heart-Check from the AHA. This means they’re good for heart health. The Six-inch Veggie Delite and the chicken salad are examples that meet important nutrition rules.
Subway’s nutrition menu helps you make healthy choices without losing out on taste. This guide gives you all the calorie and nutrition info you need.
Overview of Subway Nutrition Menu
The Subway nutrition menu sorts food into subs, salads, wraps, and breakfast items. It gives a full picture of healthy Subway options. This helps those focusing on health in their diet to choose well.
Nutritional Breakdown by Category
Subway provides clear nutritional details. This includes calories, macronutrients, and what each item contains. Below is calorie information for some popular 6-inch sandwiches:
| Item Name | Description | Calories | Price |
|---|---|---|---|
| 6″ Black Forest Ham Sandwich | Lean ham with fresh veggies | 219 | $5.50 |
| 6″ Oven Roasted Chicken Sandwich | Chicken breast with assorted greens | 233 | $6.00 |
| 6″ Veggie Delite® Sandwich | Loaded with veggies | 162 | $4.50 |
| 6″ Sweet Onion Chicken Teriyaki | Chicken strips in sweet onion sauce | 276 | $6.50 |
| 6″ Tuna Sandwich | Classic tuna with mixed veggies | 233 | $5.75 |
Subway also dives into macronutrients and sodium. For example, the 6″ Black Forest Ham has 290 calories, 4.5g of fat, and 830mg of sodium. It’s crucial to note, for a 2,000-calorie diet, the limits are 20g of saturated fat and 2,300mg of sodium.
Healthy Eating at Subway
Subway shows items that are lower in calories, fats, and carbs. They include vegan, keto, and gluten-free choices. You can pick meals that fit your health goals. Choosing the Veggie Delite® Sandwich or a salad is a great start.
Subway’s Fresh Fit® menu items get a nod from the American Heart Association (AHA). This shows Subway’s dedication to heart-healthy eating.
Learning about Subway’s nutrition can help you choose wisely. Subway’s menu, divided by nutrition, lets you pick what’s best for a healthy diet.
Low-Calorie Options at Subway
Subway has many tasty options for those counting calories. You can choose from the Fresh Fit® or salad menu. These are some of the best choices for losing weight as they have lean meats and plenty of veggies. You’ll feel full without eating too many calories.
Fresh Fit® Choices
The Fresh Fit® menu at Subway focuses on nutrition while keeping calories low. These subs include lean proteins, lots of veggies, and healthy breads.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| 6-inch Roasted Turkey Sub | Slices of turkey with fresh veggies on hearty multigrain bread. | 270 | $5.79 |
| 6-inch Rotisserie-Style Chicken Sub | Juicy rotisserie-style chicken with greens and hearty multigrain bread. | 280 | $6.49 |
| 6-inch Black Forest Ham Sub | Black Forest ham combined with fresh vegetables on multigrain bread. | 280 | $5.79 |
| 6-inch Veggie Delite Sub | A delightful medley of fresh vegetables on multigrain bread. | 310 | $4.29 |
| 6-inch Roast Beef Sub | Slices of roast beef with greens on multigrain bread. | 470 | $6.69 |
Salad Options
Subway salads are another great option for low-calorie meals. They let you enjoy big flavors without the extra calories.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Veggie Delite Salad | Fresh vegetables tossed together for a light, satisfying meal. | 60 | $5.19 |
| Oven Roasted Chicken Salad | Oven-roasted chicken breast with a bed of greens. | 220 | $6.99 |
| Turkey Breast Salad | Lean slices of turkey breast atop fresh greens. | 110 | $6.29 |
| Black Forest Ham Salad | Black Forest ham with fresh vegetables. | 120 | $6.29 |
| Chicken & Bacon Ranch Salad | Chicken strips and bacon over a bed of fresh veggies. | 460 | $7.69 |
Popular Subway Sandwich Calories
Subway’s menu offers a lot of choices. This can be both exciting and a bit overwhelming. Knowing the calories in classic Subway sandwiches helps you make smart choices. Whether it’s lunch or dinner, the *subway calorie calculator* is useful in finding meals that fit your diet.
Calories in Classic Subway Subs
Subway’s classic sandwiches have a variety of calorie counts. They suit many different diet plans. Let’s look at the calories in some popular Subway subs:
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Black Forest Ham | Lean ham, fresh veggies, whole-wheat bread | 290 | $5.99 |
| Chicken & Bacon Ranch Melt | Chicken strips, crispy bacon, cheese | 590 | $7.49 |
| Classic Tuna | Tuna salad, fresh veggies, whole-wheat bread | 470 | $6.99 |
| Cold Cut Combo | Turkey-based meats, fresh veggies, whole-wheat bread | 340 | $5.49 |
| Oven Roasted Chicken | Oven-roasted chicken breast, fresh veggies, bread of choice | 320 | $6.49 |
| Meatball Marinara | Italian-style meatballs, marinara sauce, bread of choice | 460 | $6.99 |
| Turkey Breast | Lean turkey breast, fresh veggies, bread of choice | 280 | $5.99 |
| Veggie Delite | Fresh veggies, whole-wheat bread | 230 | $4.99 |
Menus for Lunch and Dinner
Choosing the right Subway sandwich depends on your calorie needs. For a big meal, you might like the Chicken and Bacon Ranch Melt, with over 1,000 calories. For something lighter, try the Veggie Delite or Turkey Breast sub. See how they compare:
- Chicken & Bacon Ranch Melt: It has 590 calories and 51 grams of fat. It’s a filling option that gives you energy.
- Veggie Delite: With just 230 calories, it’s a great choice if you want something low in calories but still satisfying.
- Turkey Breast: At 280 calories, it’s good for a meal that’s both nutritious and tasty.
The *subway calorie calculator* helps match your meal to your daily calorie needs. This way, you can enjoy your Subway meal to the fullest without missing out on taste or nutrition.
Subway Bread Choices and Their Calories
Choosing the best bread at Subway is crucial for your diet and calorie goals. Subway offers a wide range of breads with unique flavors and calorie counts. Knowing the calories of each bread can help you pick the best one for your nutritional needs.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| White Italian Bread | Classic and soft texture | 200 | $0.75 |
| 9-Grain Wheat Bread | Wholesome whole grain flavor | 210 | $0.75 |
| Honey Oat Bread | Slightly sweet with a chewy texture | 230 | $0.85 |
| Sourdough Bread | Tangy and robust | 190 | $0.90 |
| Parmesan Oregano Bread | Savory with a hint of herbs | 210 | $0.95 |
| Monterey Cheddar Bread | Rich cheesy flavor | 240 | $1.00 |
| Hearty Italian Bread | Thicker and softer texture | 210 | $0.75 |
| Gluten-Free Bread | Made without gluten to cater to dietary restrictions | 340 | $1.50 |
| Jalapeño Cheese Bread | Spicy with melted cheese | 240 | $1.10 |
| Italian Herbs & Cheese Bread | Deliciously seasoned and cheesy | 240 | $1.00 |
The type of bread you choose makes a big difference in your meal’s calories.
Options range from White Italian Bread for fewer calories to Gluten-Free Bread for more. Each choice can make your Subway experience unique while keeping an eye on calories.
Subway Sauces: Adding Flavor Without the Extra Calories
Subway offers a variety of tasty sauces to make your sub more exciting. However, it’s important to watch the calories these sauces add. We’ll look at sauces that are low in calories. This lets you enjoy flavor without worrying about calories. We’ll also compare popular sauces to help you make healthier choices.
Low-Calorie Sauce Choices
Choosing the right sauce is crucial if you’re watching your calorie intake. Low-calorie options can make your meal healthier without losing taste. Here, we list some Subway sauces that are flavorful yet low in calories:
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Yellow Mustard | Classic mustard with a tangy kick | 10 | $0.25 |
| Red Wine Vinegar | Zero-calorie, tangy option | 0 | $0.30 |
| Sweet Onion Sauce | Sweet and savory combination | 40 | $0.35 |
| Subway Vinaigrette | Balanced tangy flavor | 35 | $0.40 |
| Honey Mustard | Sweet and tangy blend | 20 | $0.30 |
| Light Mayo | Reduced-fat mayonnaise | 50 | $0.50 |
| Chipotle Southwest Sauce | Smoky, spicy flavor | 60 | $0.60 |
Comparing Popular Sauces
It’s good to know how some popular sauces compare for those watching calories. Let’s look at a few favorites:
| Sauce | Calories per Serving | Total Fat (g) | Sodium (mg) |
|---|---|---|---|
| Regular Mayo | 100 | 11 | 130 |
| Ranch Dressing | 110 | 11 | 140 |
| Chipotle Southwest Sauce | 100 | 7 | 130 |
| Caesar Dressing | 80 | 9 | 130 |
| Sweet Onion Sauce | 40 | 0 | 130 |
Sauces like these can have a big impact on calories and fat in your sub. Those aiming to cut calories might go for Yellow Mustard or Red Wine Vinegar. These are great for enjoying your sandwich without extra calories.
Subway Nutrition Menu: Best Picks for Weight Loss
Looking at the subway nutrition menu, choosing lean meat and smart extras can be key. Lean choices like turkey, roast beef, or grilled chicken help you watch calories and get important nutrients. This helps with losing weight in a good way.
Lean Protein Options
- 6-inch Roast Beef Sub: With 310 calories, 25g of protein, and 5g of fat, it’s a smart pick for those watching their weight.
- Grilled Chicken No Bready Bowl: This choice has 260 calories, 35g of protein, and 4g of fat, cutting carbs by ditching the bread.
- Subway Club No Bready Bowl: It provides 290 calories, 23g of protein, and only 22g of fat, offering a high-protein meal with fewer carbs.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| 6-inch Roast Beef | Delicious roast beef with fresh veggies | 310 | $5.49 |
| Grilled Chicken No Bready Bowl | Grilled chicken with Baja Chipotle Sauce | 260 | $6.99 |
| Veggie Patty Salad | Mixed greens, veggies, and veggie patty | 260 | $5.99 |
| 6-inch Rotisserie-Style Chicken | Chicken with avocado on multigrain bread | 380 | $6.49 |
| Oven Roasted Turkey Wrap | Turkey in a wrap with fresh veggies | 430 | $5.99 |
Healthy Customization Tips
Choosing healthy extras can really boost your weight loss journey. By making smart choices, you create meals that are both tasty and good for meeting your health goals.
- Opt for Multigrain Bread: It packs at least 3 grams of fiber, helping you stay full longer.
- Add Fresh Veggies: Include spinach, tomatoes, cucumbers, and peppers to up the nutrients without many calories.
- Limit Calorie-Dense Sauces: Pick vinegar or mustard over mayonnaise for flavor without the extra calories. Oil & vinegar has fewer calories than mayonnaise, which adds a lot.
The subway nutrition menu offers many options. Choose wisely to support your weight loss goals while enjoying your meals.
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens |
|---|---|---|---|---|
| Grilled Chicken No Bready Bowl | No | Yes | Yes | No |
| Veggie Patty Salad | Yes | No | Yes | Gluten, Soy |
| 6-inch Black Forest Ham | No | No | No | Gluten |
| Subway Club No Bready Bowl | No | Yes | Yes | None |
| Oven Roasted Turkey (6-inch) | No | No | No | Gluten |
Breakfast Items at Subway: Calories and Nutrition Facts
Begin your day well with Subway’s healthy breakfast choices. Options like the Egg and Cheese flatbread and the Steak, Egg, and Cheese sandwich are on the menu. They fill you up and give you the nutrition info you need to stay within your diet goals.
Here’s the nutritional info for the most popular breakfasts:
| Item Name | Description | Calories | Price |
|---|---|---|---|
| 6″ Black Forest Ham, Egg & Cheese Flatbread | Hearty combo of ham, egg, and cheese on flatbread | 410 | $4.25 |
| 6″ Bacon, Egg & Cheese Omelet Sandwich | Crispy bacon, egg, and melty cheese combo | 450 | $4.50 |
| 6″ Sausage, Egg White & Cheese Omelet Sandwich | Flavorful sausage with egg whites and cheese | 470 | $4.70 |
| 6″ Steak, Egg White & Cheese Omelet Flatbread | Steak slices with egg whites and cheese on flatbread | 410 | $4.90 |
| 6″ Egg & Cheese Flatbread | Classic egg and cheese on flatbread | 380 | $3.90 |
| 3-Inch Flatbread with Egg Whites | Compact option with egg whites | 240 | $1.95 |
Choosing a low-calorie breakfast at Subway is easy. For instance, the 6″ Black Forest Ham, Egg White & Cheese Flatbread has only 370 calories. Also, for a smaller option, the 3-Inch Flatbread with Egg Whites packs nutrients.
Every Subway breakfast item comes with calorie details. This helps match your breakfast choice with your daily calorie needs. Next time you’re at Subway, you’ll know you’re choosing a nutritious breakfast.
Using the Subway Calorie Calculator
Looking to keep a balanced diet? It helps to know the nutritional content of your meals. Subway offers a handy tool, the Subway Calorie Calculator. It lets you check the calories and nutrients in your sandwiches, wraps, or salads. This helps you make sure your Subway meals fit with your health goals.
How to Navigate the Calculator
The Subway Calorie Calculator is easy to use. Here’s how you can estimate your meal’s calories:
- Select the type of meal: Choose from sandwiches, wraps, salads, or breakfast items.
- Pick your bread or wrap: Options range from multigrain to tomato basil wrap, each with its calorie count clearly displayed.
- Add your protein: Whether you opt for grilled chicken, turkey, or a veggie patty, the calculator adjusts the nutritional information accordingly.
- Incorporate veggies: From lettuce to cucumbers, a variety of fresh vegetables can be added without significantly increasing the calorie count.
- Select sauces and dressings: Choose wisely as these can add extra calories; the calculator provides detailed nutritional info so you can opt for lighter choices.
- Review your customized meal: The final calorie count and nutrient breakdown are presented, helping you make informed dietary decisions.
Planning Your Meal Ahead
Planning your meals with the Subway Calorie Calculator helps you meet your nutrition goals without extra calories. Below are some examples to guide you:
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Veggie Delite | Fresh veggies on multigrain bread | 200 | $4.50 |
| Italian B.M.T. | Italian meats and cheeses | 410 | $6.00 |
| Grilled Chicken | Grilled chicken breast with veggies | 320 | $5.50 |
| Subway Club | Turkey, ham, and roast beef | 310 | $6.50 |
| Spicy Italian | Pepperoni and salami on Italian bread | 480 | $5.75 |
| Tuna | Tuna salad with veggies | 480 | $5.25 |
Planning meals with the Subway Calorie Calculator helps you get ahead in your diet plans. Knowing how to use this tool makes picking healthier options easier. Take control of your diet and reach your wellness goals.
Conclusion
Subway focuses on healthier meals, which makes it a favorite for those wanting nutritious options. It operates over 37,540 stores worldwide, with 21,796 in the USA. This makes it easy to find health-conscious meals globally. Their menu includes Subs, flatbreads, and salads under 600 calories, catering to different diets.
The Veggie Delite®, loaded with fresh veggies, and the Turkey Breast sandwich, high in protein, show Subway’s nutritious offerings. Their Hero Bread has just 1g net carbs, and the Rotisserie-Style Chicken sub is great for protein intake. These items show Subway’s dedication to healthful living.
This guide helps you choose wisely from Subway’s nutritious menu. With options for low-calorie sandwiches, protein-filled wraps, and healthy sides, it fits various dietary needs. Next time you’re at Subway, you’ll be able to pick meals that are good for your health easily. Subway’s diverse and customizable menu supports a balanced diet effortlessly.
