Subway Menu

Subway Nutrition

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Subway Nutrition

Subway Nutrition is one famous fast-food restaurant committed to serving nutritious eating options and giving customers positive knowledge regarding food, from calories to protein, sodium, sugar, and carbs.

Subway’s menu contains useful food. Please eat a balanced, nutritious meal. Some sandwiches on the Subway menu are kinder, with lots of calories, Fat, and sodium, like the popular Meatball Marinara. Other sandwiches are more delicate with more irregular calories, like the Veggie Delite and Turkey Breast subs.

However, subway nutrition facts and values can be disconnected, so let’s smash it down. Typically, the menu things high in Fat contain mayo, ranch, thousand island, more serious sauces, and bacon and roast beef. If you like a menu item lower in Fat, search for a salad or sub with lean flesh like chicken or turkey, lots of veggies, and low-fat dressing like olive oil. If you are concerned about Fat or calories but still like to appreciate one of the favorite subs on the menu, choose a six-inch serving.

Remember, you can create a Subway sandwiches combos meal by adding chips and a drink. You have many options, but to keep your food values safe, opt for no chips or baked ones (lower in calories) and water. Subway drinks on the menu are full of sugar, while the chips grow to be loaded with Fat and sodium.

FOOD 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

FAQs

What is the healthiest thing to have at Subway?

Here’s a list of the most beneficial Subway sandwiches

  1. Veggie Delight. Via Subway Facebook. 
  2. Sweet Onion Chicken Teriyaki. 
  3. Oven Roast Chicken. 
  4. Rotisserie Style Chicken. 
  5. Black Forest Ham. 
  6. Subway Club. 
  7. Roast Beef. 
  8. Carved Turkey*

Is Subway good for you to Forfeit Weight?

Subway is unhealthful for weight loss, but you can consume it as your cheat meal. Also, as subway does everything per your choice, you can make it nutritious with fewer calories and Fat or amongst their Fresh Fit Menu.

What is the healthiest Subway Nutrition bread?

Subway’s Hearty Multigrain Bread is the most nutritious bread at Subway. It’s lower in calories and sodium while delivering 3 grams of fiber. As well as a useful source of protein, this bread is perfect for weight loss.

Is Subway supposed to be healthy?

Subway delivers more nutritious meal choices than many other fast-food restaurants. In broad, Subway’s meals are lower in sugar and have a decent head of fiber and protein; however, many are also packed with Fat and sodium.

Is Subway better than fast food?

Looking at the general meal, the Subway meal, in terms of protein and sugar, was more nutritious than McDonald’s and delivered more vegetables. However, it was more elevated in sodium. Remember, both meals donated the same number and many calories.

Which Subway is lower in calories?

Veggie Delight

Of course, the lower-calorie sub at Subway is the veggie delight. This vegetarian sandwich mixes lettuce, spinach, tomatoes, cucumbers, green peppers, and red onions. If you call this sub on multigrain bread, it’ll finish at just 230 calories.

Is shawarma nutritious?

Shawarma might be an effortless snack or dinner to hold on the go, but it could be more nutritious. The marinated strips shaved off from the rotating cone of the heart already have Fat driving through them. More likely than not, they will remain inundated with more during the cooking revolution.

Is Subway a lot of calories?

All Subway average build six-inch Subs, flatbreads, and salads are 600 calories or more miniature. Much of our capacity, including many salads and everything in the Low Fat range, is under 400 calories*.

Which Subway sandwich is best?

Best Subway Sandwiches: Classics

  • Buffalo Chicken Melt.
  • Spicy Italian Melt.
  • Chicken & Bacon Ranch Melt.
  • Tuna Melt.
  • Supreme Meats-
  • Subway Club
  • All American Club
  • The Philly

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