Recipes; Fitness; Community. Anyway, I hope you liked this guide to eating low calorie at Subway. 206 grams. you'd find on a Footlong. 470. 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. And, if you add more sauces it will increase more. He adds that the outcome is a menu of high quality, flavor-packed subs and salads. 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. http://www.subway.com/menu/MenuCategoryItems.aspx?CC=USA&LC=ENG&MenuTypeId=1&MenuId=35 1 2 3 If you add two pieces of cheese, 40 to 60 calories and 35-45 fat calories are added. Whereas, for the Desktop platform, the app is not developed. To begin, select an item from the Subway menu below. The turkey and bacon guacamole 6-inch sub comes in at 800 calories, 30g total fat, 7g saturated fat, 85g carbohydrate, 12g sugar, 45g protein, and 2,070mg sodium. Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer, and fitness nutrition specialist. The salad has 170 calories, and goes great with most of the Subway dressings. And the grilled chicken salad at Subway is proof of that - it only has, The roast beef salad at Subway is a great pick if you're craving red meat. Perhaps surprisingly (because it has bacon in it! If eating here on a regular basis, order extra veggies and minimize the sodium content in your other meals to help balance your daily intake.". High saturated fat consumption raises the levels of cholesterol in the blood. 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. 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 vinaigrette or red wine vinegar with oil. As far as what comes in the salad, well, it has a hearty servings of all the most popular deli meats - salami, black forest ham, and spicy pepperoni - plus black olives. And activity levels can change over time. Sodium 590 mg. 1710/2300mg left. The nutrition of each sandwich varies based on topping choices, many of which are high in sodium. Total calorie count: 290. Also, a quick tip for bringing the calorie count down is to swap the wheat bread with sourdough bread, which is about 20 calories less. By the way, all of these salads start with a combination of lettuce, spinach, tomatoes, cucumbers, green peppers, and red onions. Next up is Subway Turkey sub with 263 calories, equal to 1100 kilojoules. Know the calories in the many varieties to make a smart decision about your order. It has 11.6g fat (including 2.2g saturated fat), 16g protein, and 54.3 grams of carbohydrates. Heres a look at how the nutrition of Subways most popular menu items stacks up. Subway Chicken Classic sub has 350 calories, equal to 1460 kilojoules. Add the Subway vinaigrette and you can count on an additional 70 calories, 7g total fat, 2g carbohydrate, 1g sugar, and 220mg sodium. This has 260 calories, 4 grams of fat, 1.5 grams of saturated fat, and 810 milligrams of sodium. It's got turkey breast, roast beef, and black forest ham, plus black olives for just. Not sure if you need to hear this, but avocado is calorie-dense because of all of the oil (fat) in it. So, definitely give that a look if you eat fast food on the reg. Subway Nutrition Calculator Use our Subway nutrition calculator to add up the calories, weight watchers points and other nutrition facts for your meal. When made with standard sauces, the Italian B.M.T. You might be surprised to see which one has the most calories of the bunch: Oh, by the way these calories and macros are for the 6 Inch versions. 796/2000Cal left. Per Sandwich: 510 calories, 29 g fat (10 g saturated fat), 1,720 mg sodium, 41 g carbs (4 g fiber, 5 g sugar), . By Malia Frey, M.A., ACE-CHC, CPT When made with standard sauces, the Chicken and Bacon Ranch Melt contains 947mg of sodium. When made with standard sauces, the Chicken Teriyaki contains 709mg of sodium. Cholesterol 260 mg. 2,000 calories a day is used for general nutrition advice, but calorie needs vary. With 24 to 48 grams of carbohydrates per serving of Subway bread, you may be concerned about carbohydrate content, and how it will affect your overall health. The sodium count on this sub is out of control. With nearly endless possibilities to customize your sandwich according to your tastes, you may discover other healthy swaps that work just as wellor better! Select any item to view the complete nutritional information including calories, carbs, sodium and Weight Watchers points. Most women need 1,600-2,400 daily calories to maintain their weight.. As an Amazon Associate I earn from qualifying purchases at no additional cost to you. 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. Roast Beef. Best of all, it has all of that deliciousness but runs you just, The B.M.T. 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. You'll get spinach, peppers and other veggies plus all eight meatballs (count 'em!) Mini Italian contains 130 calories and Mini 9-Grain Wheat contains 120 calories per serving. Calculate Your estimated daily calorie needs (rounded to the nearest 50 calories) are: See how your daily calorie needs change if you alter your activity level: calories Inactive calories Somewhat Active calories Active calories Very Active People judge the intensity of their activities differently. Cookies are also a source of salt as a manufactured food. 0 kcal. The egg and cheese flatbread (6-inch) offers 380 calories, 15g total fat, 4.5g saturated fat, 44g carbohydrate, 3g sugar, 19g protein, and 940mg sodium. It comes out to only, The black forest ham salad at Subway has just, Grilled chicken packs a ton of protein with few calories. Most individuals go to Subway to minimize their consumption of calories at noon, but do you exactly know how many calories you eat? We never collect your personal data or share your information with third parties. The Subway calorie calculator can also be an effective tool for weight maintenance goals. 490. Courtesy of Subway. There are over 40 orders on it, and all of them have under 400 calories. With a highly customizable menu of subs, wraps, and salads, you have ample opportunity to create a healthy meal at Subway. Contains 13g of sugar and 70 calories. Dunkin' also offers some other stick donuts and specialty pastries that come with a higher calorie count: Apple Fritter: 510 calories. The lowest calorie sub sandwich at Subway is the Leg Ham sub. When made with standard sauces, the Chicken Strips contains 517mg of sodium. If you want something other than a salad, several bread optionsincluding the lower-carb wrapsare vegan. When made with standard sauces, the Seafood Sensation contains 665mg of sodium. 56 kj. Thank you, {{form.email}}, for signing up. Subway Tuna & Mayo sub has 325 calories, equal to 1360 kilojoules. 13 kcal. You'll get spinach, peppers and other veggies plus all eight meatballs (count 'em!) Meatball Marinara Subway Calories It has 17g of protein but the sugar content in this sandwich is a bit high which is 5g per serving. Although carbohydrates are much-maligned by diets such as Atkins, Keto and Paleo, they are an essential part of your diet. Chicken Ham (Sliced) Chicken Sausage. 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. 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! you'd find on a Footlong. That super low calorie count means you can add some of the more calorie-dense sauces, like chipotle southwest sauce (60 calories) or guacamole (60 calories), and still keep the sandwich under 300 calories. So you can check that out if you want to dive deeper into the calorie breakdown. = Voted a healthy and tasty option. Get full nutrition facts for your favorite foods and brands. Everything You Need To Know about Subway's Footlong Pro Sandwiches. Strategies for Reducing Salt and Sugar Intakes in Individuals at Increased Cardiometabolic Risk. No delivery fee on your first order! 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. and educate. The Flamin Hot Crunchy Cheetos (2 oz. This sandwich is a center of attraction at just 200 calories (without cheese). You get all that deliciousness for only 250 calories! The chicken and bacon ranch melt provides 1,590 calories, 78g fat, 30g saturated fat, 1.5g trans fat, 112g carbohydrates, 7g sugar, 118g protein, and 3,930mg sodium. This crisp salad is filled with bits of chopped roast beef and has only 140 calories. The mix will add some calories and healthy fats but doesnt have any carbohydrates. Cold Cut Combo Chopped Salad, without dressing. Healthy adults should aim for 2,000 to 2,400 calories per day. Vitamin B6 and potassium, copper, vitamin C, iron, calcium, niacin, nutrient fibers, and Pantothenic acid are extremely good sources. For example, you can add veggies and opt for whole-grain bread. Subways Chicken Teriyaki may seem like a smart choice if you are attempting to get away from the salt level of the cold cuts. 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. Get delivery or takeout from Subway at 302 1st Street in Sergeant Bluff. The sub also has 11g saturated fat, 0.5g trans fat, 75mg cholesterol, and 1330mg of sodium. 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. But how many calories in Subway meals and what sandwich can be called the healthiest subway sandwich! When made with standard sauces, the Buffalo Chicken contains 1100mg of sodium. 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. Select an item to add to your meal No delivery fee on your first order! 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. Free online calorie counter and diet plan. Verywell Fit's content is for informational and educational purposes only. The biggest underestimates were at Subway: Calorie estimates were about 20 to 25 percent more incorrect at Subway than at McDonald's. On average, teens eating at the sandwich chain underestimated . 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. Calories In general, sandwich options can range from around 150 to 780 calories. 7. There are 410 calories and 140 are fat-free. 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. Protein . Didn't find what you're looking for? Protein. Chicken tikka is an all-time flavor and probably no one can resist it. "Our guests now have 10 new choices, full of flavor . Now you can see how your favourite footlong or 6 Inch compares to the others. With that said, here are all the Subway bread options according to calorie count: The lowest calorie Subway bread is their sourdough loaf, so if you want to make the healthiest subway sandwich, it's a pretty good base to start with. Anytime you're ordering at the restaurant, always make the staff aware of any allergies and consult a menu to know which possible contaminants may be present. What to Eat at Subway: Healthy Menu Choices and Nutrition Facts. In addition to sandwiches, Subway also has a line of chopped salads, which reflect the fillings of some of its most popular subs. Subway Nutrition Calculator What kind of cheese? Try ordering a 6-inch egg white flatbread on 9-grain bread with no cheese, then add green peppers, tomatoes, red onions, and spinach. TheRtHonLaqueesha 6 mo. Nutrition & Allergens. For what it's worth, I think the Subway vinaigrette or red wine vinegar with oil complement all the flavors here really well. Additionally, there are between 700-900 calories in a Subway private pizza, making it one of the excessive-calorie alternatives at Subway. 61 383 reviews & counting. Most people don't realize it because it's in very fine print at the bottom of the panel. Ponzo V, Pellegrini M, Costelli P, et al. Introduction. Also, to keep your salad even lower in calories, just ask for light dressing, or get it on the side and use a small amount. 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. So here comes the very first item, chicken tikka sub sandwich. The black forest ham salad at Subway has just 110 calories, and I think it tastes great with the Subway vinaigrette. Try checking our list of discontinued Subway items. But, for the salads that are under 200 calories, you can use whatever dressing you like, and the total won't exceed 300. This is a wonderful alternative if youre searching for a nutritious meal with 260 calories and 18 grams of protein. The black forest ham sandwich features three slices of rich and smoky ham with lots of fresh veggies on multigrain wheat bread for a total of just 290 calories. Calorie Counting Low-Carb Keto . We have brought you a detailed explanation of the subway calories chart, above. Water and Healthier Drinks. The Gluten-Free bread is manufactured in a gluten-free facility. The B.M.T. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. FAQs Calorie counters Bottom line Your recommended calorie intake depends on various factors, like age and activity level. In fact, most of the salads at Subway are under 300 calories! As with Subway's regular subs, an otherwise healthy wrap can be easily overpacked with high-calorie, high-fat, and high-sodium add-ons. Total calorie count: 400. Also, for what it's worth, the Turkey breast sandwich also happens to be one of the most popular Subway sandwiches. Learn more than you ever wanted to know about our real, whole ingredients. Subway only offers cookies for a sweet treat, typically as part of a meal. ), Subway BLT sub is the third least calorific with 262 calories, equal to 1100 kilojoules. 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. Menu. 6 inch Footlong 9-Grain Wheat Multi-grain Flatbread Italian Italian Herbs & Cheese Flatbread Sweet Onion Chicken Teriyaki Oven Roasted Chicken Turkey Breast Italian BMT Tuna Black Forest Ham Meatball Marinara American Monterey Cheddar Chipotle Southwest Mayonnaise Ranch It has 7.56g fat (including 1g saturated fat), 9.5g protein, and 41.3 grams of carbohydrates. . Subway Chicken Teriyaki sub has 310 calories, equal to 1300 kilojoules. you'd find on a Footlong. Fat 29 g. 38/67g left. It's got turkey breast, roast beef, and black forest ham, plus black olives for just 140 calories! The turkey breast salad is the best choice if you want a low calorie salad with some added protein. Subway Chicken Schnitzel sub has 395 calories, equal to 1650 kilojoules. It has 4.06g fat (including 1g saturated fat), 23.1g protein, and 41.3 grams of carbohydrates. Did they cancel it? Locations that have a breakfast menu also offer hot brewed coffee. 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