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Subway is a well-known fast-food chain that is committed to providing healthy choices for eatingand providing customers with a pleasant experience with regards to nutrition that ranges from calories to sodium, protein sugar, carbs and sugar.
There are a few exceptions to the menu. the Subway menu have the proper nutritional value it is important to consume well-balanced, nutritious meals. Some of the sandwiches that are on Subway’s menu Subway menu have a more luxurious flavor and full of calories, fat and sodium such as the renowned Meatball Marinara, while other sandwiches are more on the light and have fewer calories, such as subs like the Veggie Delite and Turkey Breast subs.
Maybe you’re watching your weight, or just need to be more aware of the food you consume. If you’re following a particular diet such as the lower-carb or low-fat diet or a low-calorie diet low sodium diet or paleo diet it’s important to understand the type of nutrition present in the foods you consume in order that you can reach your weight loss goals and improve your health.
These nutrition facts and figures can be confusing but let’s look at it in detail. Most food items on the menu that contain a lot of fat are ranch, mayo thousand island, heavier sauces, along with roast beef and bacon.
If you are looking for something on the menu that’s lower in calories, look for an item that is a salad or sub made with healthy meats such as turkey or chicken and lots of vegetables, and a low-fat dressing such as olive oil. If you’re concerned about calories or fat, but want to indulge in the most popular subs available you can opt for a serving of six inches.
Don’t forget, you could opt to make Subway sandwiches and meals by including chips and drinks. There are a lot of options however, to ensure that your nutrition levels safe choose not to use chips or baked chips (lower in calories) as well as a drink. The fountain drinks offered on Subway’s menu Subway menu are packed with sugar, while chips are usually filled with sodium and fat.
FOOD | CALORIES | FAT | CARBS | PROTEIN |
---|---|---|---|---|
Subway Sandwiches |
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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 |
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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 |
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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 |
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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 |
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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 |
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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 |
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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 |
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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 |
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Guacamole** | 70 | 6 | 3 | 1 |