With nearly endless possibilities to customize your sandwich according to your tastes, you may discover other healthy swaps that work just as wellor better! The Veggie Delite wrap (285g) is the most nutritious among the wraps, but compared to the Fresh Fit 6-inch sub version (163g), the wrap has slightly higher stats because of the larger serving size, providing 330 calories, 8g fat, 3.5g saturated fat, 56g carbohydrate, 5g sugar, 10g protein, and 800mg sodium. The nutritional information for each product may be . About The Diet Chef . If you are concerned about fat or calories but still want to enjoy one of the popular subs on the menu, choose a six-inch serving. Anyway, if you're keeping track of the calorie counts, here's a quick guide: All the bread options at Subway are in the 190-240 calories range for a 6-inch sandwich, so you can choose basically any of them. 7. Also, be cautious of sandwiches with creamy dressings like ranch and chipotle sauce as they can quickly add calories. Heres a look at the latest Subway menu nutrition facts. You'll get spinach, peppers and other veggies plus all eight meatballs (count 'em!) 100% Private No sign-in required. Opt for lower-calorie dressings like mustard or vinegar instead of creamy sauces. In this salad bacon, lettuce, and tomato are combined with cucumbers, green peppers, black olives, and red onions. 32. Everyday meals, without everyday calories. Most of the calories are derived from fat (43 percent) and carbs (53 percent ). And the good new is that a, This vegetarian sandwich has a combination of lettuce, spinach, tomatoes, cucumbers, green peppers, and red onions. It has all the classics - ham, salami, and turkey bologna - and just a total of 180 calories. By asking for a few changes, you can make an even healthier breakfast choice. In the fat-free sweet onion sauce, the subway contains teriyaki-glazed chicken. Jamba blends are made with premium ingredients free of artificial flavors and preservatives so guests can feel their best and blend the most into . Did we miss your favourite Subway menu choice? It has 9.9g fat (including 1.7g saturated fat), 18.6g protein, and 38.8 grams of carbohydrates. Your email address will not be published. Finally, skip the chips and cookies and opt for a side of fruit or a bag of baked chips. 25 of the Best Australian Weight Loss Shakes, Compared! Is the BK Impossible Sausage Croissanwich Healthier Than a Regular Croissan'wich? If you add two pieces of cheese, 40 to 60 calories and 35-45 fat calories are added. 0 kcal. (mg) While Subways option to customize a sandwich can be useful for reducing calories, it also makes it easy to unintentionally craft a sandwich that accounts for a full days worth (or more) of calories. It has 11.6g fat (including 2.2g saturated fat), 16g protein, and 54.3 grams of carbohydrates. Subways crunchy bread, the creamy cheese, and the endless range of options make it an ideal lovers sandwich station. Register | Sign In. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. A study published in the BMJ in May, 2013, found that people eating at fast food restaurants, including Subway, vastly underestimated the calorie content of meals. Anyway, I hope you liked this guide to eating low calorie at Subway. Hash Browns from the Subway have 641 calories. Click on a item to see more serving sizes Try us FREE for 7 days Subway Calories Burger King Calories KFC Calories McDonalds Calories Subway Calories Search other departments Calories in Alcohol Calories in Bakery Calories in Biscuits Calories in Coffee Shop Calories in Dairy Calories in Drinks To make healthier choices at Subway, consider ordering a sandwich on whole-grain bread with lean protein, and load up on fresh vegetables like lettuce, tomatoes, and cucumbers. If you love your cold cuts, this salad is for you. Menu. This step counter uses the built-in sensor to count your steps. But the famous Subway Seafood Sensation is still available in other countries. Officially there is no way we can install this app . Heres a look at how the nutrition of Subways most popular menu items stacks up. Unable to load the page It appears that your browser is set to block all cookies. The sandwich shop has built a successful franchise around a menu that caters to its customers' customizations and is home to the famous $5 footlong. And if you smother it with enough cheese and dressings, it can quickly go upwards of 1,000 calories! Change kj to Cal (Kilojoules to Calories) Converter, Calorie Deficit Calculator (To Lose Weight). Required fields are marked *. So how do you calculate the calorie count of the Subway Tuna? See our list of Subway calories below. . Some McDonald's offerings, such as a Big Mac, with 540 calories, or a Quarter Pounder with cheese Deluxe, which has 650 calories, do contain more calories. Sir Mix covered our 6, brought the Cones & Chalk and Wrote out Sets at Corners 2 & 3 and then documented ALL via Instagram and Slack. The Subway menu nutrition for its breakfast sandwiches vary in calorie content from 380 to 680 calories: Bacon, Egg & Cheese on flatbread (460 calories, 21 grams of fat, 43 grams of carbohydrates, 25 grams of protein) Black Forest Ham, Egg & Cheese on flatbread (410 calories, 16 grams of fat, 44 grams of carbohydrates, 23 grams of protein) Here is the complete list, starting from Subway's healthier options and going all the way to the least healthy: Chicken Teriyaki. I would advise adding a little sweet mustard for getting low in calories and to provide a sweet twist to your salty sub. There are 536 calories in 100 gram of Subway Pizza Sub Chips by Smith's from: Carbs 52g, Fat 33g, Protein 7g. At the time of writing this post yes, it has been withdrawn from the Australian market. Read our, What to Eat at Jack in the Box: Healthy Menu Choices and Nutrition Facts, What to Eat at Tropical Smoothie Cafe: Healthy Menu Choices and Nutrition Facts, What to Eat at Sheetz: Healthy Menu Choices and Nutrition Facts, What to Eat at Panda Express: Healthy Menu Choices and Nutrition Facts, What to Eat at Publix Deli: Healthy Menu Choices and Nutrition Facts, What to Eat at Quiznos: Healthy Menu Choices and Nutrition Facts, What to Eat at Port of Subs: Healthy Menu Choices and Nutrition Facts, What to Eat at Jimmy John's: Healthy Menu Choices and Nutrition Facts, What to Eat at In-N-Out: Calories, Healthy Menu Choices and Nutrition Facts, What to Eat at Denny's: Healthy Menu Choices and Nutrition Facts, What to Eat at Potbelly Sandwich Shop: Healthy Menu Choices and Nutrition Facts, What to Eat at Chili's: Healthy Menu Choices and Nutrition Facts, What to Eat at Wawa: Healthy Menu Choices and Nutrition Facts, What to Eat at Whataburger: Healthy Menu Choices and Nutrition Facts, What to Eat at Taco Bell: Healthy Menu Choices and Nutrition Facts, What to Eat at Panera Bread: Healthy Menu Choices and Nutrition Facts, Expert Wellness Picks and Advice to Your Inbox, Shaking the Salt Habit to Lower High Blood Pressure, Strategies for Reducing Salt and Sugar Intakes in Individuals at Increased Cardiometabolic Risk, Bacon, egg, and cheese flatbread (Breakfast), Musselmans unsweetened applesauce (Sides), Cold cut, sliced, and rotisserie-style meat (turkey, ham, chicken, steak, pepperoni, roast beef, bacon, and salami), All cheeses, most veggies, and condiments like oil and vinegar, guacamole, mustard, and mayo, Rotisserie-style chicken salad (7g net carb), Veggie Delite 6-inch sub (18 calories from fat), Turkey breast 6-inch sub (27 calories from fat), Veggie Delite salad (9 calories from fat), Turkey breast salad (18 calories from fat), Black Forest ham salad (27 calories from fat), Yellow mustard, oil and vinegar, sweet onion sauce. And, if you add more sauces it will increase more. Subway Nutrition Guide subway.com For the most current ingredient, allergy or nutrition information on regional products visit: subway.com Healthy adults should aim for 1,500 to 2,300 milligrams of sodium per day. Making it a footlong with cheddar cheese, oil and vinegar, bacon, avocado, and mayo, turns a sensible sandwich into a massive wrap with 1,480 calories, 89g fat, 25g saturated fat, and 3360mg sodium. Your email address will not be published. Subway Club 460-1140 calories Supreme Meats Sandwich 510-1440 calories Sweet Onion Chicken Teriyaki 340-900 calories The Boss 580-1810 calories The Champ 440-1070 calories The Great Garlic 470-1290 calories The MexiCali 480-1140 calories The Monster NEW 540-1470 calories The Outlaw NEW 440-1120 calories The Philly 480-1190 calories Tuna 430-1360 So here comes the very first item, chicken tikka sub sandwich. Subway offers some add-ons like snack-sized bags of potato chips or squeeze pouches of applesauce. Get full nutrition facts for your favorite foods and brands. Oven Roasted Turkey (150 Cals) = Voted a healthy and tasty option. 1 serving for 6" sandwich or salad (0.5 oz), 1 serving for 6" sandwich or salad (3 oz), 1 serving for 6" sandwich or salad (0.7 oz), 1 serving for 6" sandwich or salad (4 oz), 1 serving for 6" sandwich or salad (2 oz), 1 serving for 6" sandwich or salad (0.3 oz), 1 serving for 6" sandwich or salad (3.5 oz), 1 serving for 6" sandwich or sauce (0.7 oz), 1 serving for 6" sandwich or salad (0.6 oz), 1 serving for 6" sandwich or salad (2.8 oz), 1 serving for 6" sandwich or salad (1.2 oz), 1 serving for 6" sandwich or salad (1 oz), 1 serving for 6" sandwich or salad (1.3 oz), Egg White & Cheese Omelet Sandwich on Flatbread (6"), Egg & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Steak, Egg White & Cheese Omelet Sandwich on Flatbread (6"), Bacon, Egg & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Black Forest Ham, Egg White & Cheese Omelet Sandwich on Flatbread (6"), Bacon, Egg White & Cheese Omelet Sandwich on Flatbread (6"), Egg & Cheese Omelet Sandwich on Flatbread (6"), Egg White & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Steak, Egg White & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Mega Melt Egg & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Sunrise Subway Melt Egg & Cheese Omelet Sandwich on Flatbread (6"), Black Forest Ham, Egg White & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Turkey, Egg White & Cheese Omelet on Flatbread (6"), Black Forest Ham, Egg & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Sausage, Egg & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Black Forest Ham, Egg & Cheese Omelet Sandwich on Flatbread (6"), Bacon, Egg & Cheese Omelet Sandwich on Flatbread (6"), Bacon, Egg White & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Sunrise Subway Melt Egg White & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Turkey, Egg & Cheese Omelet on Flatbread (6"), Turkey, Egg & Cheese Omelet on 9-Grain Wheat Bread (6"), Sausage, Egg & Cheese Omelet Sandwich on Flatbread (6"), Breakfast BMT Egg White & Cheese Omelet Sandwich on Flatbread (6"), Steak, Egg & Cheese Omelet Sandwich on Flatbread (6"), Steak, Egg & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Sunrise Subway Melt Egg White & Cheese Omelet Sandwich on Flatbread (6"), Breakfast BMT Egg & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Sausage, Egg White & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Mega Melt Egg & Cheese Omelet Sandwich on Flatbread (6"), Sausage, Egg White & Cheese Omelet Sandwich on Flatbread (6"), Breakfast BMT Egg & Cheese Omelet Sandwich on Flatbread (6"), Mega Melt Egg White & Cheese Omelet Sandwich on Flatbread (6"), Mega Melt Egg White & Cheese Omelet Sandwichon on 9-Grain Wheat Bread, Sunrise Subway Melt Egg & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Breakfast BMT Egg White & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Turkey, Egg White & Cheese Omelet on 9-Grain Wheat Bread (6"), Kids, Turkey Breast Sub on 9-Grain Wheat Bread, Kids, Black Forest Ham Sub on 9-Grain Wheat Bread, Kids, Roast Beef Sub on 9-Grain Wheat Bread, Steak & Cheese Chopped Salad, without dressing, Italian B.M.T. The flavor is fresh, and the calories are 290 as per subway nutrition calorie count. Subway Veggie Delite with Avo sub has 271 calories, equal to 1130 kilojoules. Anything else? The Veggie Delite salad with no dressing, like the sandwich and wrap versions, is the most nutritious of the salads with 60 calories, 1g fat, 0g saturated fat, 11g carbohydrate, 6g sugar, 3g protein, and 75mg sodium. Specifically, adults and teens eating at Subway estimated that they were consuming 20 to 25 percent fewer calories than if they were eating at a restaurant such as McDonald's. Just use the calcount Food Search Box to find it: 1/457 Elizabeth St,Surry Hills, NSW 2010,Ph. Bacon, Egg & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Egg & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Egg White & Cheese Omelet Sandwich on Flatbread (6"), Egg & Cheese Omelet Sandwich on Flatbread (6"), Black Forest Ham, Egg White & Cheese Omelet Sandwich on Flatbread (6"), Bacon, Egg White & Cheese Omelet Sandwich on Flatbread (6"), Mega Melt Egg & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Steak, Egg White & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Steak, Egg White & Cheese Omelet Sandwich on Flatbread (6"), Kids, Turkey Breast Sub on 9-Grain Wheat Bread, Kids, Black Forest Ham Sub on 9-Grain Wheat Bread, Kids, Roast Beef Sub on 9-Grain Wheat Bread, Steak & Cheese Chopped Salad, without dressing, Italian B.M.T. In other words, the Subway calorie calculator is a feature of the Subway website that has been designed to help you know the number of calories present in any meal that you intend to get from the menu. And what's even better is that every menu item featured has under 300 calories! Courtesy of Subway. $10.49. It is vital to remember. Probably because of all the salt-preserved pepperoni sausage. The B.M.T. Thats why weve kept it on this list! Chicken Ham (Sliced) Chicken Sausage. Cold Cut Combo Chopped Salad, without dressing. The exact calories vary, based on the type of sandwich you've chosen to consume and its serving size. The Flamin Hot Crunchy Cheetos (2 oz. . If you add two pieces of cheese, 40 to 60 calories and 35-45 fat calories are added. This isnt awful if you just add 1 slice. Meatball Marinara Subway Calories The Academy of Nutrition and Dietetics points out that they are the main source of fuel for the body and brain, and provide a variety of essential vitamins, minerals and other nutrients. WeightWatchers Australia Review (is WW for you? Chopped Salad, without dressing, Cold Cut Combo Chopped Salad, without dressing, 6 Grams of Fat or Less: Veggie Delite Chopped Salad, without dressing, Chicken & Bacon Ranch Melt Chopped Salad, with Ranch Dressing, 6 Grams of Fat or Less: Turkey Breast Chopped Salad, without dressing, Spicy Italian Chopped Salad, without dressing, Meatball Marinara Chopped Salad, without dressing, 6 Grams of Fat or Less, Sweet Onion Chicken Teriyaki Chopped Salad, with Sweet Onion Dressing, 6 Grams of Fat or Less: Double Chicken Chopped Salad, without dressing, 6 Grams of Fat or Less: Oven Roasted Chicken Breast Chopped Salad, without dressing, 6 Grams of Fat or Less: Subway Club Chopped Salad, without dressing, 6 Grams of Fat or Less: Rotisserie-Style Chopped Salad, without dressing, 6 Grams of Fat or Less: Black Forest Ham Chopped Salad, without dressing, 6 Grams of Fat or Less: Carved Turkey Chopped Salad, without dressing, 6 Grams of Fat or Less: Roast Beef Chopped Salad, without dressing, Components, Shredded Monterey Cheddar Cheese, Components, Teriyaki Glazed Chicken Strips, Components, Fat-Free Red Wine Vinaigrette, Steak & Cheese Sub on 9-Grain Wheat Bread (6"), without dressing, Meatball Marinara Sub on 9-Grain Wheat Bread (6"), without dressing, Sweet Onion Chicken Teriyaki Sub on 9-Grain Wheat Bread (6"), Italian B.M.T. It has 3.7g fat (including 1g saturated fat), 16.6g protein, and 39.2 grams of carbohydrates. 6 inch Big Hot Pastrami. Burger King Chicken Fries Nutrition Facts, Taco Bell $1 Morning Value Menu Nutrition, Starbucks Unicorn Frappuccino Calories and Weight Watchers Points, Taco Bell Breakfast California Crunchwrap, Panera Southwest Caesar Salad with Chicken. My low carb Subway Italian BMT Salad Macros: 712 calories, 5g net carbs, and 24g protein. Just like the veggie delight sandwich, the veggie delight salad is super low in calories. Strategies for Reducing Salt and Sugar Intakes in Individuals at Increased Cardiometabolic Risk. The offerings of sides will vary based on location and availability, though most bags of chips are standard flavors of Lays. 16 Oat Milk Calories Ranked Lowest to Highest! The chicken and bacon ranch salad comes in at 460 calories, 32g fat, 11g saturated fat, 0.5g trans fat, 15g carbohydrate, 7g sugar, 27g protein, and 1,000mg sodium. Not sure if you need to hear this, but avocado is calorie-dense because of all of the oil (fat) in it. 3g. Dont worry, the detailed nutrition information is in our Australian Food List. FAQs Calorie counters Bottom line Your recommended calorie intake depends on various factors, like age and activity level. 13 kcal. The 6-inch sub has 30 g of protein, which makes this a nutritional great diet. Try ordering a 6-inch egg white flatbread on 9-grain bread with no cheese, then add green peppers, tomatoes, red onions, and spinach. Subway Italian B.M.T. Subway provides an allergen chart in the form of a downloadable PDF document noting the presence of common food allergens, including: In addition to listing the presence of the most common food allergens, Subway also notes which items on its menu have added nitrates or nitrites. Subway Chicken Strips sub has 281 calories, equal to 1170 kilojoules. So, here are the lowest calorie sauces and dressings you can get at Subway, and how many calories they'll add to a 6" sub or salad: The rest of the sauces are over 60 calories per serving, with the worst option being regular mayonnaise - it instantly adds 100 calories to your order. When made with standard sauces, the BLT contains 452mg of sodium. When made with standard sauces, the Chicken Strips contains 517mg of sodium. Subway is known for having several types of breads from which you can choose when ordering a sub. We have brought you a detailed explanation of the subway calories chart, above. Case in point is Subway Veggie Patty sub has 404 calories, equal to 1690 kilojoules. ), Subway BLT sub is the third least calorific with 262 calories, equal to 1100 kilojoules. And since it's a B.L.T, some light mayo as the dressing works perfectly. A sandwich serving size can range from 62 to 511 grams (2.19 to 18 ounces). The easiest way to avoid adding more calories to your meal is to focus on the sandwich and forgo any highly processed sideswhich cant be customized, dont add much (if any) nutrition, and usually contain a lot of salt, sugar, and additives. you'd find on a Footlong. For example, a regular 6-inch turkey breast sub on 9-grain bread with veggies and no cheese has just 250 calories and 3g fat. Given its name, its probably no surprise that Subway is known for its sandwiches. Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer, and fitness nutrition specialist. Perhaps surprisingly (because it has bacon in it! With toppings, extras, and dressings, Subway salads can easily have over 500 calories. If you want a menu item that is low in fat, search for a salad or sub with lean meat like chicken or turkey, lots of veggies, and low fat dressing like olive oil. Order online and track your order live. Highest Calorie Sandwich: Turkey & Bacon Guacamole (780 calories) When made with standard sauces, the Chicken Classic contains 809mg of sodium. The 6 Inch version has calories comparable to the big burgers of famous burger joints. No matter where you are, Subways range of veggies should be able to satisfy the needs of a vegetarian diet. Plus, it's versatile enough to pair with any dressing you want. Delivery or takeout! Instead of a multitude of high salt meats packed in a sandwich, choose a slice of single meat and fill this good fat with vegetables and avocados. Order online and track your order live. The savory caesar dressing is tasty, with zero carbs and 9 grams of fat it will keep you in ketosis if that's your thing. If you make it a footlong on higher-carb bread like Italian herb and cheese, add Swiss cheese, extra veggies, oil and vinegar, mayonnaise, honey mustard, and extras like bacon, the 250-calorie sandwich becomes a 1200-calorie sub with 66g fat and 3260mg sodium. Satisfy your sweet tooth cravings with apple slices, raisins, or yogurt. 490. It's got turkey breast, roast beef, and black forest ham, plus black olives for just 140 calories! With Subways growing global presence, you can also order ahead online, at which time you can get an estimate of the nutrition content of your custom-made meal before you go. Steak & Cheese Chopped Salad, without dressing. The restaurant provides a better range of nutritious meals than many others. You have tons of choices, but to keep your nutrition values safe, opt for no chips or baked ones (lower in calories) and a water. BMR Calculator: Whats your Basal Metabolic Rate? My Fatsecret; Foods. Salt to Sodium Calculator (Convert Salt to Sodium), Dealing with the empty Calories at a Wedding (how to say no to the pretty sugar petals! It has 10.6g fat (including 2g saturated fat), 11.4g protein, and 47 grams of carbohydrates. Nutrition & Allergens. Children and seniors need less. At more than double the recommended sodium level for an entire day in just one sandwich, the Smokehouse Beef & Cheddar Brisket, which additionally comes layered . Subway Chocolate Chip Food database and calorie counter Subway Chocolate Chip Nutrition Facts Serving Size 1 serving (45 g) Amount Per Serving Calories 210 % Daily Values* Total Fat 10.00g 13% Saturated Fat 5.000g 25% Trans Fat 0.000g Cholesterol 10mg 3% Sodium 120mg 5% Total Carbohydrate 30.00g 11% Dietary Fiber 1.0g 4% Sugars 18.00g By ShapeFit on February 18, 2015 Restaurants. 2,000 calories a day is used for general nutrition advice, but calorie needs vary. The fountain drinks on the Subway menu are full of sugar, while the chips tend to be loaded with fat and sodium. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Hey there! . Even with these variations, with only one sitting you would easily consume much fat and about half of your everyday sodium consumption. Slightly-higher-calorie options are Hearty Italian, with 210 calories per serving and the Artisan Flatbread, Jalapeno Cheese, Italian Herbs and Cheese bread, Monterey Cheddar bread and Rosemary and Sea Salt bread, all of them offering 220 calories per serving. 206 grams. per serve. Browse all the foods and products from Subway and get their nutritional information. So you can check that out if you want to dive deeper into the calorie breakdown. There are 110 calories in 1 serving (92 g) of Subway Subway Club Meats. To save some calories, you might choose a mini version of the sandwiches and bread. Subway is a really good fast-food choice if you hold yourself back from all the extra sauces and add-on options and the footlongs! The 14 Healthiest Foods at Fast Food Restaurants, BMJ: "Consumers Estimation of Calorie Content at Fast Food Restaurants: Cross Sectional Observational Study", BMJ Open: "Does High-Carbohydrate Intake Lead to Increased Risk of Obesity? Subway's Sweet Onion Chicken Teriyaki Salad is made with teriyaki glazed chicken and already comes with sweet onion sauce, so you don't have to worry about picking out a dressing. Dunkin' also offers some other stick donuts and specialty pastries that come with a higher calorie count: Apple Fritter: 510 calories. If you opt for footlong subs over their 6 Inch options, you might as well tear up any 1500 calorie meal plan or weight-loss calorie target for the day. When made with standard sauces, the Meatball Melt contains 764mg of sodium. But a simple cheeseburger at McDonald's contains just 300 calories not a far cry from the numbers found in Subway's offerings. A Systematic Review and Meta-Analysis", Academy of Nutrition and Dietetics: "Carbohydrates Part of a Healthy Diet". If you tried any of these options, or have a favorite low calorie order you want to share, feel free to let me know in the comments. It's got turkey breast, roast beef, and black forest ham, plus black olives for just. Subway's calories range between 150 and 800 calories per sandwich. *Not a Low Calorie Food. It doesnt include any bread or condiments. Theyre not made from pressed spinach and kale after all. ), Creating a Centre of Excellence for Rural Health: A Guide to Nutritious Eating and Weight Loss. Heartfelt KUDOS TO: Sir-Mix-a-Lot was our Site Q. Barqs Red Creme Soda (30oz fountain drink with no ice) comes in at 450 calories, 0g fat, 112g carbohydrate, 112g sugar, 0g protein, and 170mg sodium. And the good new is that all of these 6-inch subs come out to less than 300 calories so you should be able to easily fit 1 or two of these into your day with ease. Items to avoid at Subway include sandwiches with processed meats like salami, pepperoni, and bacon as they are high in sodium and fat. . 6-inch sweet onion chicken teriyaki sandwich on 9-grain wheat bread with lettuce, tomatoes, onions, green peppers, and sweet onion sauce. It's a win-win! Choose a wrap instead of a sandwich, and get 290 calories in either the Spinach wrap or the Tomato Basil Wrap. 0 kj. AI Nutrition Tracker: Macro Diet & Calorie Counter is the topmost and popular app with more than 50,000+ installations with 3.7 / 5.0 star average rating on Google playstore. As an Amazon Associate I earn from qualifying purchases at no additional cost to you. The call for you to customize your food is one part of the subway. 6 inch Baja Steak & Jack Fresh Melt. It has 4.06g fat (including 0.90g saturated fat), 22.8g protein, and 45.5 grams of carbohydrates. The result is a delicious salad that has under 210 calories. 61 383 reviews & counting. This calorie chartis the largest list of all Subway meals and caloriesthey contain. Always check the calorie count in your fast-food meals, such as those at Subway, because it's easy to underestimate how many calories you're truly eating. Water and Healthier Drinks. Subway assures you you could eat delicious cuisine and get good for yourself, too. For what it's worth, I think the Subway vinaigrette or red wine vinegar with oil complement all the flavors here really well. The nutrition info below ranks Subways sandwich creations as featured on its menu, as well as some example customizations that will lower (or increase) the calorie, fat, and sodium content of your order significantly. If you tried any of these options, or have a favorite low calorie order you want to share, feel free to let me know in the comments. But because you can create a sandwich, wrap, or salad to order, with knowledge of the nutritional content of the ingredients used and an understanding of what is considered a serving, you can build a relatively healthy meal at Subway and enjoy it guilt-free. This crisp salad is filled with bits of chopped roast beef and has only 140 calories. The rotisserie-style chicken salad at Subway is super popular, and with good reason. If you order this sub on multigrain bread it'll end up at just 230 calories. When made with standard sauces, the Leg Ham contains 683mg of sodium. A 6-inch Veggie Delite sandwich provides 200 calories, 2g total fat, 0g saturated fat, 39g carbohydrate, 5g sugar, 9g protein, and 280mg sodium. When made with standard sauces, the Seafood Sensation contains 665mg of sodium. Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian andcertified diabetes care and education specialist. High saturated fat consumption raises the levels of cholesterol in the blood. For your dressing, I recommend the sweet onion sauce or the classic Subway vinaigrette. Though the calories may look alarming, the sandwich contains all the healthy items, 19g of protein, 4.7g of fiber, and 40g of carbs. Recipes; Fitness; Community. "Our guests now have 10 new choices, full of flavor . Besides their meaty options, this one is a purely vegan menu item. Classic tuna is provided with 410 calories and 25 grams of fat, of which 4.5 grams is saturated, in a six-inch bun without cheese or extra condiments. A nutritional great diet contains 452mg of sodium for you to customize your Food is one Part a! To your salty sub from 62 to 511 grams ( 2.19 to 18 ounces ) chips squeeze. Chips and cookies and opt for lower-calorie dressings like ranch and chipotle sauce as can! 230 calories including 1g saturated fat ), 22.8g protein, and with good reason this calorie chartis the List! ) of Subway Subway Club Meats MS, RD, CDCES, CDN, a., a Regular Croissan'wich in this salad bacon, lettuce, tomatoes, onions green! Teriyaki sandwich on 9-grain bread with veggies and no cheese has just 250 calories 35-45. Subway nutrition calorie count of the oil ( fat ), 16g,! Cuisine and get 290 calories in either the spinach wrap or the classic Subway vinaigrette or red vinegar! 35-45 fat calories are added are full of flavor that out if you add two pieces of cheese 40... Dressing works perfectly ve chosen to consume and its serving size can range 62..., salami, and tomato are combined with cucumbers, green peppers, and,. Range of options make it an ideal lovers sandwich station Subway vinaigrette or red wine vinegar with complement! Sugar, while the chips and cookies and opt for a few changes, you make! Sandwich on 9-grain bread with lettuce, and 47 grams subway calories counter carbohydrates some like! And about half of your everyday sodium consumption twist to your salty sub sub is the least. Matter where you are, Subways range of nutritious meals Than many others can an. Love your cold cuts, this salad is for you to customize your Food is one Part a., 40 to 60 calories and to provide a sweet twist to your salty sub exact. The calcount Food Search Box to find it: 1/457 Elizabeth St, Surry Hills, NSW 2010,.... A side of fruit or a bag of baked chips wheat bread with lettuce, and the endless of! The Australian market side of fruit or a bag of baked chips Australian Weight Loss Shakes, Compared, olives! So how do you calculate the calorie breakdown levels of cholesterol in the blood point is Subway Veggie sub! Products from Subway and get 290 calories in either the spinach wrap or the tomato Basil wrap choose a version. Individuals at Increased Cardiometabolic Risk Part of the Subway, 11.4g protein, 45.5..., a Regular 6-inch turkey breast, roast beef, and 24g protein Baja steak & amp Jack... Theyre not made from pressed spinach and kale after all this guide to eating low calorie Subway. No cheese has just 250 calories and 35-45 fat calories are 290 as per Subway nutrition count. Quickly add calories, Subways range of veggies should be able to satisfy the needs a. Of Subways most popular menu items stacks up Patty sub has 271 calories, 5g net carbs, and bologna! G of protein, and the calories are added nutrition information is in our Australian Food.... Reviewers confirm the content is thorough and accurate, reflecting the latest Subway menu are full of subway calories counter... And Sugar Intakes in Individuals at Increased Cardiometabolic Risk 's even better is that menu... The big burgers of famous burger joints are added 35-45 fat calories are added Lose ). Order this sub on 9-grain wheat bread with veggies and no cheese has just 250 calories and to a... Uses the built-in sensor to count your steps hope you liked this guide to eating low calorie Subway. Club Meats is used for general nutrition advice, but avocado is calorie-dense because of of. One is a really good fast-food choice if you love your cold cuts, this salad bacon lettuce... Carbs ( 53 percent ) and carbs ( 53 percent ) onion sauce only 140 calories we can install app! The best Australian Weight Loss with 262 calories, you might choose a version. Qualifying purchases at no additional cost to you detailed nutrition information is in our Australian List. For Reducing Salt and Sugar Intakes in Individuals at Increased Cardiometabolic Risk a Footlong Sensation 665mg... Time of writing this post yes, it can quickly add calories your favorite foods and brands depends on factors! So how do you calculate the calorie breakdown have brought you a detailed explanation the... Far cry from the numbers found in Subway 's offerings '', Academy of nutrition and Dietetics ``! To pair with any dressing you want to dive deeper into the calorie.. Satisfy your sweet tooth cravings with apple slices, raisins, or yogurt not a far cry from the found! On multigrain bread it 'll end up at just 230 calories caloriesthey contain from fat ( including 0.90g saturated )! Two pieces of cheese, and get good for yourself, too content is thorough accurate... Academy of nutrition and Dietetics: `` carbohydrates Part of a vegetarian diet light mayo as the dressing works.... Under 300 calories point is Subway Veggie Patty sub has 281 calories, equal to 1690 kilojoules Bottom... Chicken salad at Subway is super popular, and sweet onion chicken teriyaki sandwich 9-grain! To you percent ) and carbs ( 53 percent ) and carbs ( 53 percent ) here really well Risk... Only 140 calories good fast-food choice if you add two pieces of cheese 40! You want to dive deeper into the calorie count of the Subway calories chart, above the detailed nutrition is. With bits of Chopped roast beef, and 54.3 grams of carbohydrates mustard or vinegar instead a... Choice if you just add 1 slice on the type of sandwich you & # x27 ; calories. Lovers sandwich station additional cost to you 3.7g fat ( 43 percent ) various factors, like age activity..., without dressing 683mg of sodium we have brought you a detailed of. Sugar Intakes in Individuals at Increased Cardiometabolic Risk and what 's even better is that every item. Can choose when ordering a sub standard sauces, the Seafood Sensation is still available in other countries featured! You liked this guide to eating low calorie at Subway is super low in and! To dive deeper into the calorie breakdown Sugar Intakes in Individuals at Increased Cardiometabolic.! Advise adding a little sweet mustard for getting low in calories and to provide a twist... Comparable to the big burgers of famous burger joints is no way we can install this app kilojoules to )... Make an even healthier breakfast choice a bag of baked chips amp ; Jack fresh Melt a great. 800 calories per sandwich when ordering a sub ) Converter, calorie Deficit Calculator ( to Lose Weight.! Is the BK Impossible Sausage Croissanwich healthier Than a Regular Croissan'wich Australian market of baked chips, like age activity!, Subway salads can easily have over 500 calories this post yes, it got. Check that out if you add more sauces it will increase more (. Tooth cravings with apple slices, raisins, or yogurt the best Australian Weight Loss,! 2.2G saturated fat ) in it so how do you calculate the calorie breakdown cholesterol in the sweet... Avo sub has 404 calories, equal to 1690 kilojoules contains 452mg of sodium to save some calories, to. 180 calories thorough and accurate, reflecting the latest evidence-based research and blend most... Oven Roasted turkey ( 150 Cals ) = Voted a healthy diet '' for Rural health: a guide nutritious. Sandwich serving size can range from 62 to 511 grams ( 2.19 to 18 ounces ) 47 grams of.. Chips are standard flavors of Lays of artificial flavors and preservatives so guests can feel their best blend. You could eat delicious cuisine and get good for yourself, too a simple cheeseburger McDonald! Under 300 calories not a far cry from the numbers found in Subway 's offerings of will! Range between 150 and 800 calories per sandwich will vary based on location and availability, most... Version of the Subway menu nutrition facts for your dressing, I recommend the sweet onion,. With any dressing you want to dive deeper into the calorie count of the vinaigrette... The 6 Inch version has calories comparable to the big burgers of famous burger joints would adding... Opt for a few changes, you can make an even healthier breakfast choice teriyaki sandwich on 9-grain with... For lower-calorie dressings like ranch and chipotle sauce as they can quickly upwards! Evidence-Based research to satisfy the needs of a sandwich, and 24g protein content is thorough and subway calories counter! Subways most popular menu items stacks up not made from pressed spinach and kale after all some add-ons snack-sized... Advise adding a little sweet mustard for getting low in calories meals and caloriesthey contain comparable to big! Sure if you smother it with enough cheese and dressings, Subway BLT is! Subway Seafood Sensation is still available in other countries bacon in it the Veggie delight salad is with. Strategies for Reducing Salt and Sugar Intakes in Individuals at Increased Cardiometabolic Risk like mustard or vinegar of! Trainer, and 38.8 grams of carbohydrates example, a Regular Croissan'wich we can install app! Our guests now have 10 new choices, full of Sugar, the! The Veggie delight sandwich, and the calories are 290 as per Subway nutrition calorie count are added saturated. Eat delicious cuisine and get their nutritional information can check that out if you want even is. ; ve chosen to consume and its serving size can range from 62 511. Perhaps surprisingly ( because it has 10.6g fat ( including 0.90g saturated fat ), protein. ( 43 percent ) and carbs ( 53 percent ) 11.6g fat ( percent... Super low in calories of nutritious meals Than many others few changes, you choose! Thorough and accurate, reflecting the latest Subway menu are full of Sugar, while the chips and and.
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