Subway, known for its broad menu of sandwiches, salads, and wraps, has established itself as a go to destination for consumers looking for healthier fast food options. Subway has been committed to nutrition from its founding, and it now provides a selection of nutritional options designed to fit into a balanced lifestyle.
Let’s look at what makes Subway a fast food nutrition leader, what nutritional information is available for their menu items, and how you may make better choices on your next visit.
Subway Nutritional Facts n’ Figures
Fresh Fit Subs:
- These are prepared on 9 grain wheat bread with veggies like lettuce, tomatoes, onions, green peppers, and cucumbers. They’re designed for those looking for healthier sandwich options.
Nutritional Information Accessibility:
- Subway provides detailed nutritional info for all their menu items, allowing customers to make informed choices based on calories, carbs, fats, and more.
Breakfast Options:
- Mega Melt on 6″ Flatbread: 520 calories
- Sausage, Egg White & Cheese on 6″ Flatbread: 470 calories
- Steak, Egg White & Cheese on 6″ Flatbread: 400 calories.
Sides and Snacks:
- Baked Lay’ Chips: 130 calories
- Baked Lay’s Sour Cream & Onion Chips: 140 calories
- Doritos Nacho Cheese Chips: 250 calories.
Condiments & Extras:
- Bacon (2 strips): 45 calories
- Cheddar Cheese (2 triangles): 60 calories
- Chipotle Southwest Sauce: 100 calories.
Cookies and Dessert:
- Apple Slices 1 package: 35 calories
- Chocolate Chip Cookie: 220 calories
- White Macadamia Nut Cookie: 220 calories.
Drinks:
- 1% Low Fat Milk 12 oz: 160 calories.
- Allergen and Nutritional Commitment: Subway emphasizes offering a nutritious alternative to traditional fast foods, allowing customization to suit dietary needs and preferences.
Subway Nutrition Calculator
The Subway Nutrition Calculator is an extremely valuable tool for anybody wishing to customize their meal based on particular dietary needs or health objectives.
- The Subway Nutrition Calculator streamlines menu personalization by providing for real time nutritional changes when items are added or withdrawn.
- This application provides information on each item’s calories, lipids, carbohydrates, proteins, sugar, and salt, which is useful for individuals following a certain diet or monitoring macros.
- It is easy to use and available on Subway’s website, and it includes all menu options for individual meal planning. This allows for more educated dietary decisions, which support objectives ranging from weight control to balanced nutrition.
Subway Sandwiches Nutritional Table
| Buffalo Chicken | 259 | 430 | 16 | 5 | 0 | 70 | 1600 | 45 | 3 | 6 | 27 | 30 | 20 | 6 | 20 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Buffalo Chicken Melt | 252 | 500 | 23 | 9 | 0 | 90 | 2020 | 45 | 2 | 6 | 31 | 35 | 20 | 15 | 20 |
| Chicken & Bacon Ranch | 262 | 580 | 29 | 11 | 0.5 | 105 | 1230 | 44 | 3 | 5 | 35 | 25 | 15 | 20 | 20 |
| Chicken & Bacon Ranch Melt | 254 | 620 | 32 | 12 | 1 | 110 | 1430 | 43 | 2 | 5 | 39 | 20 | 15 | 25 | 20 |
| Chicken Mango Curry | 240 | 350 | 7 | 2 | 0 | 50 | 910 | 48 | 3 | 9 | 25 | 15 | 30 | 2 | 25 |
| Chicken Tikka | 211 | 320 | 5 | 1.5 | 0 | 50 | 800 | 44 | 2 | 6 | 25 | 10 | 20 | 0 | 25 |
| Chicken Vindaloo | 240 | 360 | 9 | 1.5 | 0 | 50 | 950 | 46 | 3 | 7 | 25 | 10 | 25 | 0 | 25 |
| Cold Cut Combo® | 209 | 370 | 13 | 5 | 0 | 55 | 1220 | 43 | 2 | 5 | 19 | 15 | 15 | 10 | 20 |
| Fresh Melt, All American Club Melt | 217 | 480 | 20 | 10 | 0.5 | 75 | 1660 | 45 | 2 | 6 | 29 | 25 | 15 | 15 | 25 |
| Ham & Cheese Melt | 210 | 500 | 26 | 10 | 0 | 70 | 1570 | 45 | 2 | 6 | 24 | 20 | 15 | 15 | 30 |
| Italian B.M.T.® | 219 | 410 | 16 | 6 | 0 | 50 | 1190 | 45 | 3 | 5 | 20 | 15 | 30 | 2 | 25 |
| Italian B.M.T.® Melt | 182 | 520 | 27 | 13 | 0.5 | 85 | 1810 | 44 | 2 | 5 | 25 | 15 | 25 | 15 | 25 |
| Meatball Marinara Melt | 243 | 580 | 30 | 14 | 0 | 70 | 1730 | 54 | 4 | 8 | 25 | 20 | 25 | 20 | 20 |
| New Ham & Jack Slider | 70 | 160 | 4 | 2 | 0 | 20 | 550 | 21 | 1 | 2 | 10 | 0 | 6 | 0 | 15 |
| New Little Cheesesteak Slider | 72 | 180 | 7 | 2.5 | 0 | 20 | 450 | 21 | 1 | 2 | 8 | 2 | 10 | 2 | 15 |
| New Little Turkey Slider | 80 | 210 | 9 | 3 | 0 | 25 | 570 | 20 | 1 | 2 | 11 | 8 | 6 | 0 | 10 |
| Oven Roasted Turkey Melt | 211 | 390 | 14 | 7 | 0.5 | 60 | 1440 | 41 | 4 | 7 | 26 | 25 | 10 | 15 | 25 |
| Oven-Roasted Turkey | 202 | 310 | 7 | 3 | 0 | 35 | 1020 | 40 | 4 | 6 | 22 | 20 | 6 | 6 | 25 |
| Oven-Roasted Turkey & Ham | 202 | 310 | 8 | 3 | 0 | 40 | 1030 | 41 | 4 | 6 | 21 | 20 | 6 | 6 | 25 |
| Paneer Tikka | 268 | 600 | 30 | 16 | 0.5 | 70 | 790 | 52 | 3 | 7 | 30 | 25 | 30 | 4 | 45 |
| Roast Beef | 216 | 350 | 9 | 3.5 | 0 | 50 | 990 | 42 | 4 | 7 | 26 | 15 | 6 | 6 | 20 |
| Rotisserie-Style Chicken | 217 | 350 | 10 | 4 | 0 | 65 | 960 | 40 | 4 | 6 | 26 | 15 | 6 | 6 | 15 |
| Spicy Italian Melt | 213 | 590 | 35 | 16 | 0.5 | 95 | 1940 | 46 | 2 | 5 | 25 | 25 | 35 | 15 | 20 |
| Steak & Cheese Melt | 204 | 550 | 28 | 11 | 0.5 | 95 | 1530 | 44 | 2 | 5 | 30 | 15 | 20 | 15 | 45 |
| Subway Melt® | 238 | 400 | 14 | 6 | 0 | 55 | 1240 | 45 | 3 | 6 | 25 | 20 | 25 | 6 | 30 |
| Sweet Onion Chicken Teriyaki | 261 | 360 | 4.5 | 1 | 0 | 50 | 840 | 55 | 4 | 23 | 26 | 30 | 20 | 4 | 15 |
| The Benissimo by Jimmy Garoppolo | 240 | 560 | 28 | 10 | 0.5 | 95 | 1500 | 45 | 3 | 4 | 32 | 35 | 10 | 10 | 20 |
| Tuna Melt | 195 | 620 | 37 | 12 | 1 | 75 | 1090 | 41 | 2 | 3 | 31 | 15 | 10 | 25 | 20 |
| Veggie Delite® | 162 | 220 | 2.5 | 0.5 | 0 | 0 | 360 | 40 | 4 | 6 | 10 | 30 | 15 | 2 | 15 |
Conclusion
Subway differentiates itself in the fast food industry by offering a varied range of healthier options to meet a variety of dietary concerns. Its personalized menu, extensive nutritional data, and commitment to excellent products make it an appealing alternative for health-conscious customers. Remember these recommendations for your next Subway sandwich to achieve your nutritional objectives while still being enjoyable and tasty.