Subway Nutrition (Guide To Healthier Fast Food Choices)
Our comprehensive guide to Subway Nutrition is designed to help you make healthier and more informed choices at one of the world’s leading fast-food chains.
With a clear focus on providing our readers with accurate and precise information, our team of experts with first-hand experience has come together to bring you this valuable resource.
Subway’s extensive menu offers a variety of options, making it a popular choice for many seeking a quick, nutritious meal. By understanding the nutritional facts, you can customize your order to meet your specific dietary needs and preferences.
Our guide aims to ensure you leave with a satisfying experience and the knowledge required to make informed decisions about your Subway meals. In this guide, we cover everything from understanding nutrition facts to navigating special dietary requirements.
Join us as we explore the healthiest options available at Subway, and learn how to enjoy your favorite fast-food chain responsibly.
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Subway Nutrition
Breakfast
| Foods | Calories | Carbs | Fats | Protien |
|---|---|---|---|---|
| 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 |
Salad
| Foods | Calories | Carbs | Fats | Protien |
|---|---|---|---|---|
| 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 |
Sandwiches
| Foods | Calories | Carbs | Fats | Protien |
|---|---|---|---|---|
| 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 Breast | 280 | 3.5 | 46 | 18 |
| Turkey Reuben | 410 | 15 | 42 | 31 |
| Veggie Delite® | 230 | 2.5 | 44 | 8 |
Bread
| Foods | Calories | Carbs | Fats | Protien |
|---|---|---|---|---|
| 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
| Foods | Calories | Carbs | Fats | Protien |
|---|---|---|---|---|
| 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
| Foods | Calories | Carbs | Fats | Protien |
|---|---|---|---|---|
| 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 & Toppings
| Foods | Calories | Carbs | Fats | Protien |
|---|---|---|---|---|
| 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
| Foods | Calories | Carbs | Fats | Protien |
|---|---|---|---|---|
| Guacamole** | 70 | 6 | 3 | 1 |
Additional Items
| Foods | Calories | Carbs | Fats | Protien |
|---|---|---|---|---|
| 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 |
Subway Menu Categories
Our expert team has carefully examined Subway’s diverse menu, ensuring we provide you with accurate, precise, and valuable information about the available categories.
We aim to help you navigate the numerous options and make healthier choices that align with your dietary needs and preferences.
- Sandwiches: Subway is best known for its range of customizable sandwiches, available in various sizes, including 6-inch and footlong options. Featuring a variety of bread, proteins, vegetables, cheeses, and sauces, you can create the perfect sandwich tailored to your taste and nutritional requirements.
- Salads: For those seeking a lighter and low-carb option, Subway offers a selection of fresh salads that can be customized with your choice of protein, vegetables, and dressings. These provide a nutritious and satisfying alternative to traditional sandwiches.
- Wraps: Subway also serves a variety of wraps, offering a different way to enjoy your favorite sandwich fillings. Made with soft, pliable tortillas, wraps can be a convenient and portable meal option.
- Breakfast items: Start your day right with Subway’s breakfast offerings, which include egg-based sandwiches, flatbreads, and wraps. You can choose from a variety of proteins, vegetables, and cheeses to create a wholesome, nutritious breakfast.
- Snacks & Sides: Complement your meal with Subway’s assortment of snacks and sides, such as apple slices, yogurt parfaits, and chips. It’s essential to consider the nutritional value of these additions and opt for healthier alternatives when possible.
- Drinks & Beverages: Subway provides a range of beverage options, including soft drinks, juices, water, and coffee. Make mindful choices by selecting drinks with fewer added sugars and calories to maintain a balanced diet.
Customizing Your Order for Optimal Nutrition
Customizing your order is key to achieving optimal nutrition at Subway. We have compiled tips to help you make healthier choices tailored to your dietary needs and preferences while enjoying a satisfying meal.
- Choosing the right bread: Bread forms the foundation of your sandwich, and selecting a whole-grain option adds more fiber and nutrients to your meal. Consider whole wheat, multigrain, or honey oat bread for a healthier choice.
- Selecting lean proteins: Opt for lean protein sources, such as turkey, grilled chicken, or plant-based alternatives, to reduce saturated fat intake while still obtaining essential nutrients. Avoid processed meats high in sodium and fat, like salami or pepperoni.
- Adding healthy toppings:
- Vegetables: Load up on fresh vegetables to boost your meal’s vitamin, mineral, and fiber content. Options like spinach, tomatoes, cucumbers, and bell peppers add flavor and texture without adding excessive calories.
- Cheese: Choose reduced-fat or low-fat cheese options, such as Swiss or provolone, to limit saturated fat content while still enjoying the taste and texture of cheese.
- Sauces & dressings: Select sauces and dressings with lower calorie, sugar, and sodium content. Mustard, vinegar, and hot sauce are healthier options compared to high-calorie, creamy dressings like ranch or mayonnaise.
- Balancing portion sizes: Opt for a 6-inch sandwich or salad instead of a footlong, or choose a wrap for a smaller portion. This helps manage calorie intake while still enjoying a flavorful and filling meal.
- Making mindful beverage choices: Select water, unsweetened iced tea, or low-fat milk to avoid excessive sugar and calories commonly found in soft drinks and juices. Moderation is crucial when choosing higher-calorie beverages.
By following these guidelines, you can create a customized meal that caters to your specific nutritional needs while enjoying the delicious options Subway has to offer.
Subway’s Commitment To Nutrition & Wellness
Subway’s commitment to nutrition and wellness is evident in its efforts to provide healthier options and support customers in making informed choices. We have carefully researched Subway’s initiatives to bring you an accurate and precise overview of its dedication to health and well-being.
- Fresh Fit menu: Subway’s Fresh Fit menu highlights nutritious options that meet specific criteria, such as reduced calories, fat, and sodium content. These selections make it easier for customers to identify and choose healthier items when ordering.
- Nutritional transparency: Subway ensures transparency by providing detailed nutritional information for all menu items, including calories, macronutrients, and micronutrients. Customers can access this information on Subway’s official website, in-store brochures, and mobile apps, empowering them to make informed decisions about their meal choices.
- Sustainable & ethical practices: Subway is committed to sourcing high-quality ingredients, prioritizing sustainable practices, and minimizing their environmental impact. They also focus on animal welfare by partnering with suppliers that adhere to ethical standards in animal treatment.
- Community initiatives: Subway actively engages in community outreach programs and supports various causes, such as hunger relief, promoting active lifestyles, and fostering healthy habits among children. They collaborate with organizations and schools to create a positive impact on the communities they serve.
Subway’s Official Nutritional Information
- Nutritional Details: Check Here
- Nutrition Data Table (PDF): Check Here
- Allergy & Ingredient Info (PDF): Check here or Read our guide on the allergen menu
- Ingredient Guide (PDF): Check Here
Final Words
Our comprehensive guide to Subway Nutrition has provided you with the knowledge necessary to make healthier, informed choices at this popular fast-food chain.
By understanding nutrition facts, customizing your order for optimal nutrition, and recognizing Subway’s commitment to health and wellness, you can enjoy a satisfying experience while staying true to your health goals.
Our expert team has carefully crafted this guide to ensure accuracy, precision, and adherence to the top criteria, using verified information from reliable sources such as Subway’s official website and other trusted sources.
We hope that our insights and recommendations help you to make the most of your Subway experience, enjoying delicious meals without compromising your nutritional needs.
As you continue on your journey towards a healthier lifestyle, we encourage you to use this guide as a reference and seek additional resources to maintain and improve your well-being.
Remember, the key to success is staying informed and making conscious choices that align with your unique health objectives.