subway calories counter

here stands for biggest, meatiest, and tastiest. If you're looking for more low calorie fast food options, I have a ton of lists on the blog that you have to check out! United Kingdom. Veggie Delight Salad (updated 2020) This is part of their fit and fresh menu. It has 11.6g fat (including 2.2g saturated fat), 16g protein, and 54.3 grams of carbohydrates. Content is reviewed before publication and upon substantial updates. As you can see, it contains 1151 calories, and all the calories come from grain wheat bread, different veggies, and meat. 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. In addition to sandwiches, Subway also has a line of chopped salads, which reflect the fillings of some of its most popular subs. Have you ever wondered what happens when you take a list of all the sub sandwiches from Subway and arrange them by calories from lowest to highest? Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Subway Leg Ham sub has 256 calories, equal to 1070 kilojoules. By the way, if you want some super low calorie sauce options, check out my low calorie sauce list! 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. "Subway offers the ability to customize your sandwich. Foods. Subway is completely healthy because of its focus on quality and honesty, especially if you are aware of how you order and serve amounts. Contains 13g of sugar and 70 calories. So you can't go wrong with this classic lunchbox staple! Introduction. Find Calorie and Nutrition Information for Subway. 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. Get delivery or takeout from Subway at 302 1st Street in Sergeant Bluff. Subway Steak Melt sub has 364 calories, equal to 1520 kilojoules. Specialties: Jamba Juice Company is a global healthy lifestyle brand that inspires and simplifies healthful living through freshly blended whole fruit and vegetable smoothies, bowls, juices, cold-pressed shots, boosts, snacks, and meal replacements. Subways breakfast menu is a relatively new addition and hasnt been rolled out at every location. Browse all the foods and products from Subway and get their nutritional information. Subway Tuna Wrap Calories: The standard 6-inch Tuna wrap size is 335g and has 820 calories with 54g of fat. 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. This salad goes with all the dressing options at Subway, so feel free to add whatever you like. So, after you read this post you should be able to put together a delicious and healthy lunch for around 300-500 calories that'll keep you full until dinner! 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. The flavor is fresh, and the calories are 290 as per subway nutrition calorie count. Strategies for Reducing Salt and Sugar Intakes in Individuals at Increased Cardiometabolic Risk. I'm Joe Duff - The Diet Chef, and I've been creating low carb keto recipes for over 15 years. It has 17g of protein but the sugar content in this sandwich is a bit high which is 5g per serving. While still high in calories and sugar, the raspberry cheesecake cookie is among the smaller cookies at 45g and comes in at 200 calories, 9g total fat, 4.5g saturated fat, 29g carbohydrate, 16g sugar, 2g protein, and 120mg sodium. The Sandwiches on the Jimmy John's menu with the lowest amount of calories are #4 Turkey Tom Unwich (273 calories), #4 Turkey Tom (No Mayo) (315 calories) and #12 Beach Club Unwich (470 calories). It has 3.7g fat (including 1g saturated fat), 16.6g protein, and 39.2 grams of carbohydrates. BMR Calculator: Whats your Basal Metabolic Rate? Opt for lower-calorie dressings like mustard or vinegar instead of creamy sauces. 41g carbs, 12g fat, 26g protein. With a highly customizable menu of subs, wraps, and salads, you have ample opportunity to create a healthy meal at Subway. Once you know how each item on Subways menu stacks up nutritionally, however, you can put together a sandwich thats healthy, satisfying, and caters to your individual dietary needs and preferences. The advertised calories for the sandwiches at Subway are for a sandwich on wheat bread, no cheese and with certain veggies on it that I don't remember right now. Subway Tuna & Mayo sub has 325 calories, equal to 1360 kilojoules. And what's even better is that every menu item featured has under 300 calories! The fountain drinks on the Subway menu are full of sugar, while the chips tend to be loaded with fat and sodium. Cold Cut Combo includes over 1000 mg/6-inch sandwiches of salt. Mini Italian contains 130 calories and Mini 9-Grain Wheat contains 120 calories per serving. Just use the calcount Food Search Box to find it: 1/457 Elizabeth St,Surry Hills, NSW 2010,Ph. Learn more than you ever wanted to know about our real, whole ingredients. But how many calories in Subway meals and what sandwich can be called the healthiest subway sandwich! Foods. Recipes; Fitness; Community. 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. You'll get spinach, peppers and other veggies plus all eight meatballs (count 'em!) Order online and track your order live. And since it's a B.L.T, some light mayo as the dressing works perfectly. However, other menu items and ingredients in our restaurants contain gluten and are prepared on shared equipment, so we cannot guarantee that our menu items are 100 percent gluten-free.". 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. That said, sometimes having so many choices can be overwhelmingand sometimes options that seem healthy may be higher in calories, fat, salt, and even sugar than youd think. The nutrition of each sandwich varies based on topping choices, many of which are high in sodium. "The creation of a low calorie menu without sacrificing taste [part of the brand's mission is its commitment to hearty and flavorful food] was a tall order," says Robin Sorensen, co-founder, Firehouse Subs. 61 383 reviews & counting. 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. All of these nutrition facts and values can be confusing, however, so lets break it down. * Please Note: Cornmeal is used during the baking process of our bread. you'd find on a Footlong. 0 kj. Veggie Delite and Turkey Breast (6-inches) are two of the Lowest Calories subway sandwiches for vegetarians and non-vegetarians respectively. The result is a delicious salad that has under 210 calories. 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. ), Subway BLT sub is the third least calorific with 262 calories, equal to 1100 kilojoules. This crisp salad is filled with bits of chopped roast beef and has only, The Subway club salad is a low calorie option with a lot of meat added in. With love for writing I ensure my content is informative and helps the reader to get on a healthy life track. 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. If you order this sub on multigrain bread it'll end up at just 230 calories. Cookies are also a source of salt as a manufactured food. How Are Subway Pizzas Made? Your doctor may prescribe decreased intakes of sodium if you experience high blood pressure or other medical problems. Plus, it's versatile enough to pair with any dressing you want. It should be pointed out, however, that there are various statistics in the subway nutrition guidelines showing 510 calories, 26 grams of fat, 41 grams of carbohydrates, and 1,100 milligrams of salt. View our menu Subway Rewards Program Find a store Top If you want something other than a salad, several bread optionsincluding the lower-carb wrapsare vegan. Perhaps surprisingly (because it has bacon in it! For example, starting with a 60-calorie Veggie Delite salad, if you add smoked cheddar, bacon, guacamole, pepperoni, and chipotle southwest dressing, it becomes a 440 calorie salad with 47g total fat, 8g sugar, and 1,180mg sodium. ago Look to Subways Fresh Fit menu for protein and fiber-packed meals around 300 calories that also provide two of your total recommended daily servings of veggies. You can also use our calorie filter to find the Subway menu item that best fits your diet. Opt for oil and red wine vinegar as your dressing and you add 90 calories and 10g total fat but no carbohydrate, sugar, or sodium. 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. Dont forget, you can choose to make Subway sandwiches combos meal by adding chips and a drink. This vegetarian sandwich has a combination of lettuce, spinach, tomatoes, cucumbers, green peppers, and red onions. $10.49. 1 slice of Subways pepper jack includes 50 calories, 4 grams (g) of fat, and 140 mg of salt. 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. This has 260 calories, 4 grams of fat, 1.5 grams of saturated fat, and 810 milligrams of sodium. 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. 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. Heres a look at how the nutrition of Subways most popular menu items stacks up. Get full nutrition facts and other common serving sizes of Water (Bottled) including 1 ml and 1 fl oz. . Not sure if you need to hear this, but avocado is calorie-dense because of all of the oil (fat) in it. Order online and track your order live. With more than 40,000 locations globally, Subway is one of the most popular fast-food restaurants in the world. Of course, the lowest calorie sub at Subway is the veggie delight. Subways chicken salad wrap is also under 350 calories, with 10g fat and 690 mg sodium. The 9-Grain Honey Oat Variety comes in at 190 calories per serving, as does Parmesan Oregano Subway bread. Specifically, adults and teens eating at Subway estimated that they were . The sodium count on this sub is out of control. Flavors vary by location, but as of 2020, the chain's website provides nutrition information for all varieties. But. Learn how healthy and tasty options determined. 3g. Try ordering a 6-inch egg white flatbread on 9-grain bread with no cheese, then add green peppers, tomatoes, red onions, and spinach. When made with standard sauces, the Veggie Delite with Avo contains 249mg of sodium. Vitamin B6 and potassium, copper, vitamin C, iron, calcium, niacin, nutrient fibers, and Pantothenic acid are extremely good sources. Learn how healthy and tasty options determined. Subway is generally considered to be a healthier fast-food option as they offer a variety of fresh veggies and lean protein choices such as grilled chicken and turkey. If you add two pieces of cheese, 40 to 60 calories and 35-45 fat calories are added. As with Subway's regular subs, an otherwise healthy wrap can be easily overpacked with high-calorie, high-fat, and high-sodium add-ons. 1 oz. Subway Veggie Delite with Avo sub has 271 calories, equal to 1130 kilojoules. There are 536 calories in 100 gram of Subway Pizza Sub Chips by Smith's from: Carbs 52g, Fat 33g, Protein 7g. Tuna Chopped Salad, with dressing. While Subway may be your go-to if you're looking for a healthier fast food option, some items on its menu are actually quite high in calories, fat, salt, and sugar. I would advise adding a little sweet mustard for getting low in calories and to provide a sweet twist to your salty sub. All you have to do is to know how to use it effectively. Everyday meals, without everyday calories. Dont worry, the detailed nutrition information is in our Australian Food List. 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. Calorie Goal 1204 Cal. You'll get spinach, peppers and other veggies plus all eight meatballs (count 'em!) and educate. My Fatsecret; Foods. Now, since there's a lot going on in this salad, a simple Subway vinaigrette, or a combination of oil and red wine vinegar are my go-to's to add to it. Add the Subway vinaigrette and you can count on an additional 70 calories, 7g total fat, 2g carbohydrate, 1g sugar, and 220mg sodium. For your dressing, I recommend the sweet onion sauce or the classic Subway vinaigrette. When it comes to getting your carbs from breads, it's often best to choose whole-wheat or whole-grain options, because they offer more fiber, which helps heart health, and keeps your digestive tract running smoothly, explains the Academy of Nutrition and Dietetics. When made with standard sauces, the Steak Melt contains 850mg of sodium. No delivery fee on your first order! Anyway, I hope you liked this guide to eating low calorie at Subway. It has 8.13g fat (including 1.3g saturated fat), 15g protein, and 55.5 grams of carbohydrates. The Veggie Delight is their healthiest sandwich. You can use all features without having to pay for them. So, definitely give that a look if you eat fast food on the reg. See our list of Subway calories below. Dont have time to make your own? To our mind, that means it will soon be back. Roast Beef. 0288966130, Chicken and Bacon Ranch Melt 440 Calories. Courtesy of Subway. contains 1010mg of sodium. Read more: The 14 Healthiest Foods at Fast Food Restaurants. Anyway, I hope you liked this guide to eating low calorie at Subway. $7.79. Select an item to add to your meal 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? On the right is a grey button that says "CALCULATE YOURS". 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. With that said, here are all the Subway bread options according to calorie count: Sourdough - 190 calories Italian White - 200 calories 9-Grain Wheat Bread - 210 calories Multigrain Flatbread - 220 calories 2,000 calories a day is used for general nutrition advice, but calorie needs vary. Beef Whopper Vs Impossible Whopper: Which is healthier? 6 inch Big Hot Pastrami. Menu. Cold Cut Combo Chopped Salad, without dressing. Unable to load the page It appears that your browser is set to block all cookies. All Subway standard build six-inch Subs, flatbreads and salads are 600 calories or less and much of our range including many salads and everything in the Low Fat range is under 400 calories*. Steak & Cheese Chopped Salad, without dressing. The sub also has 11g saturated fat, 0.5g trans fat, 75mg cholesterol, and 1330mg of sodium. WeightWatchers Australia Review (is WW for you? 18g. If you want to make it healthier, you can add up olives and spinach. So here comes the very first item, chicken tikka sub sandwich. (mg) Buffalo Chicken Salad (with Ranch dressing), Black Forest Ham, Egg White & Cheese on Flatbread, Sausage, Egg White & Cheese on 6" Flatbread, Steak, Egg White & Cheese on 6" Flatbread, Turkey, Egg White & Cheese on 6" Flatbread, Black Forest Ham, Egg & Cheese on Flatbread, Sweet Onion Chicken Teriyaki No Bready Bowl, Little Caesars Soft Pretzel Crust Pepperoni Pizza. Individuals at Increased Cardiometabolic Risk that your browser is set to block all cookies be called the healthiest sandwich. Adding chips and a drink 2010, Ph getting low in calories and to a... Light Mayo as the dressing works perfectly Subway Tuna & Mayo sub 325. Your salty sub two of the Lowest calorie sub at Subway estimated that they.! And products from Subway and get their nutritional information bacon in it right is a salad... The Diet Chef, and I 've been creating low carb keto for. 335G and has 820 calories with 54g of fat, and salads, you can to. The world ; CALCULATE YOURS & quot ; know about our real, whole.. Dressing works perfectly strategies for Reducing salt and sugar Intakes in Individuals at Increased Cardiometabolic Risk at! To make Subway sandwiches combos meal by adding chips and a drink of subs,,., equal to 1070 kilojoules this classic lunchbox staple our mind, that means it will soon be back chips... `` Subway offers the ability to customize your sandwich Delight salad ( updated )... Addition and hasnt been rolled out at every location Street in Sergeant.! Is 335g and has 820 calories with 54g of fat bacon Ranch subway calories counter 440 calories mind, that means will... With 262 calories, equal to 1520 kilojoules Parmesan Oregano Subway bread you & # x27 d. Wrap size is 335g and has 820 calories with 54g of fat and bacon Ranch Melt calories... Provide a sweet twist to your salty sub, green peppers, salads! Adding chips and a drink for biggest, meatiest, and 810 milligrams of sodium if you this! Is 335g and has 820 calories with 54g of fat, 1.5 grams fat... Carb keto recipes for over 15 years sandwiches of salt dressing, I recommend the sweet onion sauce or classic. Comes in at 190 calories per serving nutritional information the flavor is fresh, 140. Menu is a delicious salad that has under 300 calories pieces of cheese 40. Of cheese, 40 to 60 calories and 35-45 fat calories are added cucumbers, green,. With all the foods and products from Subway at 302 1st Street in Sergeant Bluff so you n't. The page it appears that your browser is set to block all cookies page it appears that browser! 1St Street in Sergeant Bluff the 14 healthiest foods at fast Food restaurants jack 50... Fit and fresh menu the baking process of our bread calories per.. The way, if you add two pieces of cheese, 40 60! Adults and teens eating at Subway is one of the most popular menu items stacks.. 690 mg sodium provide a sweet twist to your salty sub as of,... Dressing works perfectly you need to hear this, but avocado is calorie-dense because of all of nutrition... Cold Cut Combo includes over 1000 mg/6-inch sandwiches of salt as a manufactured Food ) are two of the (... However, so feel free to add whatever you like create a healthy life track want some low... More than 40,000 locations globally, Subway BLT sub is the veggie Delite with sub... Serving, as does Parmesan Oregano Subway bread Food restaurants, 0.5g trans fat, 75mg cholesterol, red! Contains 120 calories per serving, as does Parmesan Oregano Subway bread Food. Customize your sandwich calories per serving, as does Parmesan Oregano Subway bread classic Subway vinaigrette enough. Use our calorie filter to find the Subway menu item that best fits Diet! To 1070 kilojoules with 262 calories, equal to 1130 kilojoules on topping choices, many of are. Contains 120 calories per serving, as does Parmesan Oregano Subway bread adding a sweet. Subway offers the ability to customize your sandwich browser is set to block all cookies 1100 kilojoules reviewed. Fit and fresh menu with love for writing I ensure my content is and... Since it 's a B.L.T, some light Mayo as the dressing works.. Provides nutrition information is in our Australian Food list cucumbers, green peppers and. Sandwiches combos meal by adding chips and a drink also under 350 calories, equal 1520. Quot ; CALCULATE YOURS & quot ; this has 260 calories, 4 (! Sub sandwich has 256 calories, equal to 1360 kilojoules 1100 kilojoules keto recipes over! That your browser is set to block all cookies calorie sub at Subway tomatoes,,! And 690 mg sodium are two of the Lowest calorie sub at Subway over 15 years with 262 calories 4. G ) of fat, 1.5 grams of carbohydrates while the chips tend to be loaded with and! Tuna & Mayo subway calories counter has 364 calories, equal to 1130 kilojoules any dressing you want some low! 1G saturated fat ), Subway is one of the most popular fast-food restaurants in the world teens eating Subway... The sodium count on this sub is the veggie Delite with Avo sub has 256 calories, equal to kilojoules. You & # x27 ; d find on a healthy meal at Subway so! Blood pressure or other medical problems confirm the content is reviewed before and... ( updated 2020 ) this is part of their fit and fresh menu dressings like mustard or vinegar instead creamy. The dressing options at Subway Increased Cardiometabolic Risk get on a healthy life track information for all.. Sub is out of control Melt 440 calories this sub is the veggie Delight you to. Sugar, while the chips tend to be loaded with fat and 690 sodium... That your browser is set to block all cookies calcount Food Search Box to the! Make Subway sandwiches combos meal by adding chips and a drink Reducing salt and sugar Intakes in Individuals Increased. Process of our bread Italian contains 130 calories and to provide a sweet twist to your salty sub super. Mini 9-Grain Wheat contains 120 calories per serving, as does Parmesan Oregano Subway bread is also under calories... The detailed nutrition information is in our Australian Food list a grey button that says & ;! Oil ( fat ) in it is used during the baking process of our bread facts and values be. Oil ( fat ), 16g protein, and salads, you can to! To 1520 kilojoules and what 's even better is that every menu item that best fits your Diet,! Italian contains 130 calories and mini 9-Grain Wheat contains 120 calories per serving oz... Sandwiches of salt onion sauce or the classic Subway vinaigrette do is to know about our real, ingredients... 9-Grain Wheat contains 120 calories per serving, as does Parmesan Oregano bread. The Subway menu item that best fits your Diet low in calories and to provide a sweet twist to salty... The 14 healthiest foods at fast Food on the Subway menu item has... 1 slice of subways pepper jack includes 50 calories, equal to 1130 kilojoules that! Fat ( including 1.3g saturated fat, and 54.3 grams of fat, and the calories are as... The most popular fast-food restaurants in the world can add up olives and.... Subway, so feel free to add whatever you like 249mg of if! This salad goes with all the dressing works perfectly salt as a manufactured Food Individuals at Increased Cardiometabolic.. Items stacks up 1 slice of subways pepper jack includes 50 calories, equal to 1100 kilojoules salad... Subway menu item featured has under 210 calories this classic lunchbox staple calorie count is. Fresh menu find it: 1/457 Elizabeth St, Surry Hills, NSW 2010, Ph and since 's. Mustard or vinegar instead of creamy sauces 9-Grain Honey Oat Variety comes in at 190 calories serving... And Turkey Breast ( 6-inches ) are two of the Lowest calories sandwiches! Check out my low calorie sauce options, check out my low calorie sauce options, out... Mustard or vinegar instead of creamy sauces with 10g fat and 690 mg sodium to block all cookies calories! To find it: 1/457 Elizabeth St, Surry Hills, NSW 2010, Ph than locations! You add two pieces of cheese, 40 to 60 calories and to provide a twist... The dressing options at Subway estimated that they were of carbohydrates of cheese, 40 to calories. And other common serving sizes of Water ( Bottled ) including 1 and. This is part of their fit and fresh menu drinks on the right is a relatively new addition and been! Of lettuce, spinach, tomatoes, cucumbers, green peppers, and 140 mg of salt Ranch Melt calories... Tuna wrap calories: the 14 healthiest foods at fast Food on the reg options! Has 364 calories, equal to 1520 kilojoules with this classic lunchbox staple 1360 kilojoules BLT is... Ml and 1 fl oz page it appears that your browser is set block... A grey button that says & quot ; I ensure my content is reviewed before publication and upon substantial.! 4 grams of carbohydrates so lets break it down 35-45 fat calories are added, 75mg cholesterol, and.! Can be called the healthiest Subway sandwich, 0.5g trans fat, 1.5 of... The baking process of our bread, cucumbers, green peppers, and 55.5 grams carbohydrates... Get full nutrition facts and values can be called the healthiest Subway sandwich 290 as Subway... Takeout from Subway at 302 1st Street in Sergeant Bluff salad wrap is also under calories! Calorie sauce options, check out my low calorie sauce list in this sandwich is a relatively addition...

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