Subway Nutrition

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Is Subway Healthy? What Are the Healthiest Subway Options?

Are you wondering if Subway is healthy? What are the healthiest Subway options? Look no further! In this article, we will answer all of your questions about Subway Nutrition.

Subway is a popular fast-food restaurant chain known for its customizable sandwiches and salads.

While Subway is often seen as a healthier alternative to other fast-food restaurants, it is important to be mindful of your choices when ordering.

Which will help you eat the right amount of calories each day. Along with nutrition, you can also check out the latest Subway Menu.

Subway Nutrition Menu

Find below information about how many calories and other nutrients are in each item on Subway’s menu.

Food Calories Fat Carbs Protein

Subway’s Sandwiches
Sweet Onion Chicken Teriyaki 370 4 58 25
Turkey BreastTurkey Breast 280 3.5 46 18
Turkey Reuben 410 15 42 31
Veggie Delite® 230 2.5 44 8
Italian B.M.T.® 390 17 43 19
Meatball Marinara 460 18 53 20
Oven Roasted Chicken 320 5 46 23
Black Forest Ham 290 4.5 46 18
Cold Cut Combo 340 12 43 17
Classic Tuna 470 25 41 20
Chicken & Bacon Ranch Melt 590 30 44 37
Roast Beef 320 5 45 25
Rotisserie-Style Chicken 350 6 45 29
Spicy Italian 470 24 43 19
Steak & Cheese 360 10 43 24
Steak Club 530 26 44 28
Subway Club® 310 4.5 46 23

Subway’s Breakfast Menu
Steak, Egg & Cheese 450 6 45 28
Bacon, Egg & Cheese 460 21 43 25
Black Forest Ham, Egg & Cheese 410 16 44 23
Egg & Cheese 380 5 43 19

Subway’s Salads
Veggie Delite® 60 1 11 3
Turkey BreastTurkey Breast 280 3.5 46 18
Subway Club® 310 4.5 46 23
Steak & Cheese 360 10 43 24
Rotisserie-Style Chicken 350 6 45 29
Oven Roasted Chicken 320 5 46 23
Italian B.M.T.® 390 17 43 19
Classic Tuna 470 25 41 20
Black Forest Ham 290 4.5 46 18
Chicken & Bacon Ranch Melt 590 30 44 37
Cold Cut Combo 340 12 43 17
Meatball Marinara 460 18 53 20
Roast Beef 320 5 45 25
Spicy Italian 470 24 43 19
Steak Club 530 26 44 28
Sweet Onion Chicken Teriyaki 370 4 58 25
Turkey Reuben 410 15 42 31

Subway’s Bread
Roasted Garlic 230 2.5 45 8
9-Grain Wheat 210 2 40 8
Hearty Italian 210 2.5 40 7
Italian Herbs & Cheese 240 5 41 9
Mini Italian 130 1.5 25 5
Monterey Cheddar 240 6 38 10
Monterey Cheddar 240 6 38 10
Rye 190 2.5 34 8
Rosemary & Sea Salt 220 3 40 7
Multigrain Flatbread 220 5 38 8
Mini Wheat 140 1.5 27 5
Jalapeño Cheese 240 5 40 9
Italian 200 2.5 38 7
Flatbread 230 4.5 39 7
9-Grain Honey Oat 230 3 43 8

Subway’s Extra Menu Items
Beef Chili Soup 350 22 20 21
Broccoli Cheddar Soup 170 9 18 5
Chocolate Chip Cookie 200 10 30 2
Chocolate Chunk Cookie 210 10 30 2
Creamy Chicken & Wild Rice Soup 190 11 16 7
French Onion Soup (includes bread, cheese) 150 6 19 5
Pepperoni 80 7 1 4
Tomato Basil Soup 130 3.5 15 4
White Chip Macadamia Nut Cookie 220 11 28 2
Bacon 80 5 1 6
Black Bean Soup 10 1 39 12
Chicken Tortilla Soup 110 4.5 12 6
Chocolate Chip with Rainbow Gems 210 10 30 2
Creamy Chicken & Dumpling Soup 150 4.5 20 8
Double Chocolate 210 9 30 2
Loaded Baked Potato Soup 210 13 15 5
Raspberry Cheesecake Cookie 200 9 29 2

Subway’s Sauces
Oil 45 5 0 0
Red Wine Vinegar 0 0 0 0
Spicy Brown Mustard 5 0 1 0
Sweet Onion 40 0 9 0
Yellow Mustard 5 0 1 0
Subway® Vinaigrette 40 4 1 0
Regular Mayonnaise 110 12 0 0
Ranch 110 11 1 0
Chipotle Southwest 100 10 1 0
Honey Mustard 30 0 7 0
Light Mayonnaise 50 5 1 0
Cranberry Mustard Sauce 40 0.5 8 0

Subway’s Cheese Option
Cheddar** 60 4.5 0 4
Pepperjack** 50 4 0 2
Shredded Mozzarella 40 3 0 3
American 40 3.5 1 2
Monterey Cheddar 50 4.5 0 3
Provolone** 50 4 0 4
Swiss** 50 4.5 0 4

Subway’s Veggies and Toppings
Tomatoes 5 0 1 0
Red Onions 0 0 1 0
Lettuce 0 0 1 0
Green Peppers 0 0 0 0
Black Olives 0 0 0 0
Banana Peppers 0 0 0 0
Cucumbers 0 0 1 0
Jalapenos 0 0 0 0
Pickles 0 0 0 0
Spinach 0 0 0 0

Subway Protein
Guacamole** 70 6 3 1

Nutritional Information:  Click here to check

Choosing Healthy Subway Options

Choosing healthy Subway options can be easy, but it’s important to be aware of the nutritional content of the different menu items. Here are some tips:

  • Choose whole-wheat bread over white bread. Whole-wheat bread is higher in fiber and nutrients.
  • Choose lean protein options, such as turkey, chicken, or fish. These meats are lower in saturated fat and calories.
  • Load up on vegetables. Vegetables are low in calories and high in nutrients, so add as many as you like to your sandwich or salad.
  • Go easy on the condiments. Condiments can add calories, fat, and sodium to your meal. Choose low-fat condiments, such as mustard and vinegar, instead of high-fat condiments, such as mayonnaise and cheese sauce.
  • Drink water instead of sugary drinks. Sugary drinks are high in calories and sugar, and they can contribute to weight gain and other health problems.

Subway Nutrition Tips

Here are some tips for making your Subway meal healthier:

Limit your calories: Subway sandwiches can be high in calories, so it’s important to limit your portion size. Choose a smaller sandwich or a salad instead.

Choose lean protein: Turkey and chicken are the healthiest meat options at Subway. They are lean and low in saturated fat.

Load up on vegetables: Vegetables are low in calories and high in nutrients, so it’s important to load up on your vegetables when ordering at Subway.

Go easy on the condiments: Mayonnaise is the highest in calories and saturated fat of the condiments at Subway. Choose mustard or ketchup instead.

What are the healthiest Subway sandwiches?

The healthiest Subway sandwiches are the ones that are made with whole-wheat bread, lean protein, vegetables and low-fat condiments. Some examples of healthy Subway sandwiches include:

  • Turkey sandwich on whole-wheat bread with lettuce, tomato, and mustard
  • Chicken breast sandwich on whole-wheat bread with lettuce, tomato, and vinegar
  • Steak sandwich on whole-wheat bread with lettuce, tomato, and onions
  • Veggie Delight sandwich on whole-wheat bread with all the vegetables

What are the healthiest Subway salads?

The healthiest Subway salads are the ones that are made with fresh vegetables, lean protein, and low-fat dressing. Some examples of healthy Subway salads include:

  • Chopped Salad with grilled chicken or turkey
  • Caesar Salad with grilled chicken or shrimp
  • Garden Salad with vinaigrette dressing

About Subway

Subway is an American fast-food chain restaurant that has been open since August 1965. It is one of the franchises that is growing the fastest in the world.

As of October 2019, Subway has 16,242 restaurants that are owned by different people in more than 100 countries. Its main products are tasty Submarine Sandwiches (subs) and salads.

Subway offers a variety of toppings, and customers can choose which ones to put on their sandwiches. The long-running Subway slogan “Eat Fresh” is meant to show that their sandwiches are made with fresh ingredients.

It was the world’s fastest-growing franchise in 2015 and had 37,540 locations in more than 100 countries and territories as of June 2021. 58.1 percent, or 21,796 of its locations, are in the United States. It is also the world’s largest restaurant operator and has the largest individual restaurant chain.

Subway Near Me

Subway’s Customer Service

Address: 325 Sub Way, Milford, CT 06461, USA

Phone Number: +1 203-877-4281

Contact the Subway’s team: Contact Form

Social Media Links

Important Links

Subway Nutrition – FAQs

How many calories is 1 Subway?

All six-inch Subway® standard build Subs, flatbreads, and salads have 600 calories or less, and most of our menu, along with many salads and everything in our Low-Fat range, has 400 calories or less*.

Is Subway good for weight loss?

Well, Subway isn’t the best place to eat if you’re trying to lose weight, but you can have it as your cheat meal. Also, since everything at Subway is made to order, you can choose to start making it healthier with less fat and calories or from their Fresh Fit Menu.

Which Subway wrap has the most protein?

Wrap with Chicken, Bacon, and Ranch

The Chicken & Bacon Ranch Wrap has 55 g of protein, which is the most of any wrap at Subway. However, it also has 840 calories, so it may not be one of the best ways to get protein. The vast majority of other wrap choices contain straight around 500 calories and 40 grams of protein, which is a much better option!

What is the lowest-carb bread at Subway?

Hero Bread

And in a few places, low-carb bread is back on the menu at Subway. Recently, Subway began selling keto bread that has only 1g net carbs. Emily from the Hip team says that Subway’s low-carb bread, which they call “Hero Bread,” is good.

Conclusion

This article tells you everything else you need to know about Subway Nutrition. We hope this article is helpful to you. But if you experience any problems with just this article, you can contact us.

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