Subway Nutrition Value

Subway Nutrition Value, Facts, Calorie Information & Health Benefits (Explained!)

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Looking for Subway Nutrition Value and Calories information then you are in the right place. Subway is the most popular fast-food restaurant chain that offers a Variety of Sandwiches, salads, wraps, and sides. Subway is also known for its customizable food items and it can be difficult to know which options are the healthiest. Subway is dedicated to serving a healthy eating choice and giving customers a positive experience when it comes to Subway Nutrition Value from calories to protein, sodium, sugar, and carbs.

Subway reminds its customers to “eat fresh” but its popular tagline doesn’t exactly tell about the complete Nutrition story. Subway offers healthy meals, but not everything on its menu is good for its customers. Most of Subway’s healthiest items are from their fresh-fit Menu. Those items are low in calories and high in protein. Subway understands the need and goes above and beyond to provide customers with comprehensive Subway nutrition facts for their food items. from calorie counts to macronutrient breakdowns, Subway customers can find a wealth of information displayed prominently at every outlet.

Subway has introduced a low-calorie choice for both sandwiches and salads. Calorie information for Sandwiches in most cases is based on 9-grain Wheat bread and includes cucumbers, green peppers, lettuce, red onions, and tomato but no sauce. If the customers add additional vegetables or sauces such as mayonnaise, then remember to add those calories to get their overall calorie intake. Subway Nutrition information helps people make food choices. analyzing Subway’s nutritional value and calorie information helps people design balanced meal plans for their needs while enjoying great food.

Subway Nutrition Value

Subway Nutrition Value And Calorie Information

When you are on a specific diet like a low-carb diet, low-calorie diet, low-sodium diet, or paleo diet, it is most important to know what kinds of nutrition are in the Subway Menu that you are eating. Generally, the Subway menu items that are high in fat contain mayo, ranch, Thousand Island, and heavier sauces, as well as bacon and roast beef. If you are looking a Subway Menu items that are low in fat then go for a salad or sub with lean meat like chicken or turkey, lots of veggies, and low-fat dressing like olive oil.

If you are concerned about fat or calories but still want to enjoy one of the popular subs on the menu, then go for a six-inch serving. You can also choose to make a Subway sandwich combo meal by adding chips and a drink. There are tons of choices in Subway’s menu, however, to keep your nutrition values safe, opt for no chips or baked ones and water. The fountain drinks on the Subway menu are full of sugar while the chips tend to be loaded with fat and sodium. Here are the full list of Subway Nutrition Value and Calorie Information:

OOD CALORIES FAT CARBS PROTEIN

Subway Sandwiches
Black Forest Ham 290 4.5 46 18
Chicken & Bacon Ranch Melt 590 30 44 37
Classic Tuna 470 25 41 20
Cold Cut Combo 340 12 43 17
Italian B.M.T.® 390 17 43 19
Meatball Marinara 460 18 53 20
Oven Roasted Chicken 320 5 46 23
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
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

Subway Salads
Black Forest Ham 110 3 13 12
Chicken & Bacon Ranch 540 40 15 32
Cold Cut Combo 180 11 13 12
Italian B.M.T.® 230 15 13 14
Meatball Marinara 310 17 27 15
Oven Roasted Chicken 150 3.5 13 17
Roast Beef 140 3.5 12 19
Rotisserie-Style Chicken 170 4.5 12 23
Spicy Italian 310 23 13 14
Steak & Cheese 210 8 16 20
Steak Club 250 12 13 22
Subway Club® 140 3.5 13 18
Sweet Onion Chicken Teriyaki 230 3 34 19
Tuna 310 24 11 15
Turkey Breast 110 2 13 12
Turkey Reuben 330 18 21 26
Veggie Delite® 60 1 11 3

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

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

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

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

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

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

Protein
Guacamole** 70 6 3 1

 

Subway Menu Nutrition Facts

When it comes to Nutritional content on the Subway Menu, the company has made it a priority to ensure transparency. Whether you’re keeping track of your daily calorie intake or monitoring specific nutrients, Subway’s commitment to providing clear and detailed Subway Menu facts empowers you to make informed decisions that align with your dietary goals. Fresh food with vitamins and minerals is Subway’s specialty. Whether you choose a tasty salad or a tasty sandwich, your meal will improve your health. the following micronutrients commonly found in Subway’s menu:

  • Vitamin C: it is found in vegetables such as tomatoes, bell peppers, and lettuce.
  • Iron: It is found in meats including roast beef or turkey breast.
  • Potassium: Derived naturally in ingredients such as avocados or bananas.
  • Calcium: Gets from cheese slices used generously on most of the sandwiches.
  • Folate: Provided by leafy greens including kale or spinach.

Subway Breakfast Menu Nutrition Value

The Subway Breakfast Menu contains a variety of food items. Here below is the Nutrition Value and Calorie Information of Subway Breakfast Menu:

Bacon, Egg & Cheese: Customers can enjoy bacon, egg, and melty cheese on freshly toasted flatbread and pile on their favorite veggies and sauce. The Nutrition Value and Calorie Information are:

Serving Size (G) 198
Calories 450
Total fat (G) 20
Saturated Fat (G) 7
Trans Fat (G) 0
Cholesterol (MG) 190
Sodium (MG) 1200
Carbohydrates (G) 45
Dietary Fiber (G) 4
Sugars (G) 4
Protein (G) 24
Vitamin A % DV 20
Vitamin C % DV 6
Calcium % DV 10
Iron % DV 15

 

Black Forest Ham, Egg & Cheese: Customers can order savory Black Forest ham, melted cheese, and egg piled on their favorite bread and their choice of veggies to make it tasty. The Nutrition Value and Calorie Information are:

Serving Size (G) 212
Calories 410
Total fat (G) 16
Saturated Fat (G) 5
Trans Fat (G) 0
Cholesterol (MG) 185
Sodium (MG) 1180
Carbohydrates (G) 45
Dietary Fiber (G) 4
Sugars (G) 4
Protein (G) 24
Vitamin A % DV 20
Vitamin A % DV 0
Calcium % DV 10
Iron % DV 15

 

Steak, Egg & Cheese: Customers can order yummy eggs with tender and delicious steak covered in melty cheese. The Nutrition Value and Calorie Information are:

Serving Size (G) 226
Calories 440
Total fat (G) 18
Saturated Fat (G) 6
Trans Fat (G) 0
Cholesterol (MG) 195
Sodium (MG) 1270
Carbohydrates (G) 46
Dietary Fiber (G) 4
Sugars (G) 4
Protein (G) 27
Vitamin A % DV 20
Vitamin A % DV 0
Calcium % DV 10
Iron % DV 20

 

Egg & Cheese: Customers can order a fluffy egg omelet with melted cheese. The Nutrition Value and Calorie Information are:

Serving Size (G) 183
Calories 380
Total fat (G) 15
Saturated Fat (G) 4.5
Trans Fat (G) 0
Cholesterol (MG) 170
Sodium (MG) 950
Carbohydrates (G) 44
Dietary Fiber (G) 4
Sugars (G) 3
Protein (G) 19
Vitamin A % DV 20
Vitamin A % DV 0
Calcium % DV 10
Iron % DV 15

 

How To Choose Healthy Subway Options?

Here are some of the methods and guidelines for choosing Healthy Subway options such as:

  • Customers have to avoid the footlong sandwiches and go for the six-inch Sandwiches.
  • Check for the fat and sodium content of your foods.
  • Skip the soda and go for the water or unsweetened tea.
  • Avoid chips and get a bag of apples, yogurt, or raisins.
  • Load up on veggies and limit the amount of meat.
  • Go for spinach instead of iceberg lettuce.
  • Search out for extra sauces and dressings to avoid adding calories.

Subway Nutritional Information

Nutritional Breakdown subway.com/en/Nutrition

 

Subway Important Links

Official Website subway.com/
Locations subway.com/FindAStore
Careers subway.com/Careers
Gift Card subway.com/SubwayCard
Sign Up https://id.subway.com/signup

 

Contact Information

  • Subway Corporate Office Address- 325 Bic Drive, Milford, Connecticut 06461
  • Subway Corporate Phone Number- (203) 877-4281

Subway Social Profiles

Frequently Asked Questions (FAQs)

Question 1: Which Subway Bread is healthiest?

Answer: The most healthy bread at Subway is the Hearty Multigrain Bread. It contains Sodium, 3 grams of fiber, and a low number of calories. This bread of a good source of Protein.

Question 2: What are the Healthiest Sandwiches at Subway? 

Answer: The 10 Healthiest Sandwiches at Subway that customers can buy:

  • Sweet Onion Chicken Teriyak
  • Turkey Melt
  • Roast Beef
  • Turkey Cali Club
  • Veggie Patty
  • Grilled Chicken
  • Rotisserie-Style Chicken
  • Black Forest Ham
  • Oven Roasted Turkey

Question 3: What are the Best and Worst Subway Toppings?

Answer: Some healthy choices for toppings are:

  • cucumbers
  • spinach
  • lettuce
  • tomatoes
  • onions
  • bell peppers
  • banana peppers
  • jalapenos
  • avocado
  • sweet onion dressing
  • vinegar
  • mustard

Some Toppings That aren’t so Good:

  • chipotle southwest dressing
  • ranch dressing
  • oil and vinegar dressing
  • bacon
  • pepperoni
  • meatballs
  • sausage
  • cheese
  • mayonnaise

Question 4: Does cheese at Subway have renin?

Answer: The only sources of rennin in Provolone, Pepperjack, Shredded Monterey Cheddar, Feta, Parmesan, Cheddar, Mozzarella, and Swiss are plants or microorganisms. Most of the rennin in American cheese comes From microorganisms.

The Final Verdict

Subway Menu Nutrition Value and Calories information is important because it allows people to make informed choices about what to eat. By understanding the Subway Menu Nutrition Facts and Information people can choose Subway menu items that fit their individual dietary needs and goals. Subway offers a variety of Menu items including some of which are high in calories, fat, and sodium. By Understanding the Subway Nutrition Value, people can choose Subway Menu items that are lower in Calories, fat, and sodium, and that are higher in Nutrients Such as protein, fiber, and vitamins.

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