Subway Menu Nutrition Facts with Prices
At Subway, you get a wide range of choices that cater to your dietary needs. The menu includes hearty sandwiches, fresh salads, and breakfast items. This makes it easy for you to pick meals that fit your diet goals. Knowing the nutrition facts of Subway’s menu helps you make smart eating choices.
This guide gives details on the calories and prices of Subway’s menu items. Each item is designed to meet different dietary needs. Whether you’re looking for low-calorie options or meals rich in protein, Subway has you covered. The calorie information and nutrient breakdowns simplify choosing what to eat.
The 6-inch Veggie Delite sandwich is a light option at only 250 calories. In contrast, the Tuna sandwich offers a hearty meal at 507 calories. Prices start at about $3.99 for a basic 6-inch sandwich, and can increase based on your customizations.
For breakfast, the Egg & Cheese sandwich is a convenient choice at 276 calories. Sides like cookies are also available, with calories ranging from 187 for Oatmeal Raisin to 220 for Chocolate Chip. Subway’s variety allows you to customize your meal to fit your tastes.
With clear nutritional facts and straightforward pricing, Subway helps you make healthy choices that satisfy both your taste buds and your dietary goals. These insights let you enjoy your meal with full knowledge of what you’re eating.
Introduction to Subway’s Nutrition Offerings
Subway knows how important it is to offer nutritious choices. They focus on helping customers find meals that fit their dietary needs. You can find a range of fresh ingredients to make your meal both tasty and healthy.
The menu includes low-calorie meals like the Veggie Delite®, which only has 230 calories. They also offer meals that help with weight management. Looking for protein? Try the Oven Roasted Chicken with 23g of protein. It’s great for a balanced diet.
Subway’s Fresh Fit® menu is here to make your meal times better. It’s full of low-calorie options for those who want to eat well and stay healthy. Subway focuses on fresh ingredients and a variety of options. They want to be your go-to for healthier fast-food.
Overview of Subway’s Menu Items
Subway has a wide variety of menu items for different tastes and diets. Customers can choose from filling sandwiches to fresh salads. They also offer a good selection of breakfasts, for those wanting a quick, healthy meal.
With over 40,000 locations worldwide, Subway keeps its menu updated. You might want a classic turkey sandwich or a Veggie Delite salad. They have vegetarian options and meals you can customize, welcoming everyone who likes to eat healthily.
Subway’s breakfast choices include the egg and cheese flatbread. They also have a bacon, egg, and cheese flatbread. These breakfast options are tasty and nutritious. Also, Subway provides nutrition facts for each item. This helps customers choose meals that are good for them.
To wrap it up, Subway’s menu has more than just sandwiches. It includes wraps and salads too, for all kinds of dietary needs. Subway focuses on making fresh, healthy food. This makes for a quick, yet satisfying, meal experience.
Subway Menu Nutrition Facts
Understanding menu nutrition is key to healthy eating. Nutrition labels tell you what you’re eating. This helps you make smart choices. The Subway menu has many items with different nutrition facts. Knowing these can make your eating experience better. It helps you pick what’s best for your diet and health.
Understanding Nutrition Labels
Nutrition labels show important info like calories, fats, carbs, protein, and more. The main parts of a label include:
- Serving Size: Tells you the food amount for the nutrition info.
- Calories: Helps you know the energy you’re getting.
- Total Fat: Helps assess the nutritional value.
- Sodium: Key for controlling salt intake.
- Protein: Needed for body repair and growth.
Take the Veggie Delite®. It has 166 grams per serving, with 230 calories and 3 grams of fat. Knowing this makes choosing easier.
Key Nutritional Highlights
Subway’s menu has a range of meals with different nutrients. Here are highlights from some popular items:
| Item | Calories | Total Fat (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|
| Veggie Delite® | 230 | 3 | 7 | 510 |
| Savory Turkey Breast | 280 | 4.5 | 18 | 1010 |
| Turkey Breast & Ham | 290 | 5 | 20 | 1220 |
| Meatball Marinara | 500 | 22 | 23 | 1180 |
| Cold Cut Combo | 410 | 17 | 21 | 1570 |
These facts help you choose healthier options. They match your nutritional needs.
Caloric Breakdown of Popular Subway Sandwiches
Knowing the calories in your meal helps you choose wisely at Subway. The 6″ low fat sandwiches are tasty yet low in fat, with less than 6 grams. For those who want more, footlong sandwiches have varied calorie counts. This lets you pick based on your diet or taste. Here’s a closer look at some favorite Subway sandwiches and how many calories they have.
6″ Low Fat Sandwiches Overview
The 6″ low fat sandwiches are a smart pick if you’re watching calories. They’re made for people who want to eat healthier. Check out these low-calorie options:
- Subway Oven Roasted Chicken: 300 calories
- Subway Turkey Breast: 280 calories
- Subway Veggie Delite: 230 calories
- Subway 12″ Turkey Cali Club Sandwich w/ Sliced Avocado: 580 calories
Full Calorie Count for Footlong Options
Subway’s footlong sandwiches have a wide range of calories. This means there’s something for everyone, no matter your diet goals. Here’s a list that shows how many calories are in some popular footlong sandwiches:
| Sandwich | Calories | Grams of Fat |
|---|---|---|
| Oven Roasted Turkey | 540 | 7g |
| Veggie Delite | 420 | 4g |
| Oven Roasted Turkey & Ham | 560 | 8g |
| Philly Steak | 1000 | 18g |
| Cold Cut Combo | 640 | 15g |
| Black Forest Ham | 560 | 8g |
| Italian B.M.T. | 800 | 16g |
| Steak Sandwich w/ Cheese | 720 | 16g |
| Meatball Marinara | 880 | 34g |
| B.L.T. | 740 | 12g |
| All-American Club | 1060 | 32g |
| Sweet Onion Chicken Teriyaki | 700 | 7g |
| Oven Roasted Chicken | 640 | 8g |
Subway Calories: A Comprehensive Guide
It’s important to know the calories in Subway meals to choose wisely. By understanding the calories, people can manage their nutrition better. This helps when picking sandwich ingredients at Subway.
Average Caloric Intake Recommendations
Most adults need 2,000 to 2,500 calories each day for a healthy life. This varies by age, sex, and how active they are. Tracking calories helps with weight goals. Choosing Subway’s lower-calorie options helps keep calories in check.
Calories in Each Bread Type
Calories differ slightly among Subway’s breads. Here’s a table showing calories in each 6″ bread option:
| Bread Type | Calories | Total Fat (g) | Carbohydrates (g) | Protein (g) |
|---|---|---|---|---|
| White Bread | 200 | 2.7 | 36 | 8 |
| Wheat Bread | 210 | 2.6 | 37 | 8 |
| Honey Oat Bread | 210 | 2.5 | 38 | 8 |
| Italian Bread | 200 | 2.4 | 36 | 8 |
| Flatbread | 220 | 2.1 | 38 | 8 |
Subway’s Fresh Fit® Menu Choices
Subway’s Fresh Fit® menu is a top choice for those seeking healthy options. It features sandwiches on 9-grain wheat bread, topped with fresh ingredients and crunchy veggies. This way, you can enjoy tasty meals while watching your nutrition.
Healthy Selection of Fresh Ingredients
The Subway Fresh Fit® menu offers meals under certain calorie counts. This makes it easy to track your daily calories without missing out on taste. You can choose from six-inch subs, flatbreads, and salads, all under 600 calories.
Nutritional Values for Fresh Fit® Options
| Item | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Turkey Breast Sandwich | 280 | 3.5 | 46 | 18 |
| Veggie Delite® Sandwich | 230 | 2.5 | 44 | 8 |
| Sweet Onion Chicken Teriyaki | 370 | 4 | 58 | 25 |
| Broccoli Cheddar Soup | 170 | 9 | 18 | 5 |
| Classic Tuna Sandwich | 470 | 25 | 41 | 20 |
| Chicken & Bacon Ranch Melt | 590 | 30 | 44 | 37 |
| Steak Club | 530 | 26 | 44 | 28 |
| Cold Cut Combo (6-inch) | 390 | 20 | 39 | 18 |
| Italian B.M.T. (footlong) | 960 | 48 | 80 | 50 |
| Chicken Teriyaki (footlong) | 840 | 14 | 100 | 41 |
The Subway Fresh Fit® menu focuses on nutritional values. This allows eaters to pick tasty meals wisely. Items range from $4.99 to $11.49, fitting various budgets. This ensures continued interest in healthy fast food choices.
Subway Sandwiches Nutrition Info
Today, more people are paying attention to what they eat. So, knowing the nutritional facts of Subway’s favorite sandwiches is key. This part gives a detailed look at what goes into these sandwiches. Plus, a calorie comparison helps you choose what fits your diet best.
Detailed Breakdown of Sandwich Ingredients
Subway’s menu is full of different kinds of sandwiches. Let’s dive into what’s in these sandwiches and how it affects their nutrition:
| Sandwich | Calories | Total Fat (g) | Saturated Fat (g) | Protein (g) |
|---|---|---|---|---|
| 6″ Veggie Delite® | 250 | 5.7 | 2.5 | 10 |
| 6″ Cold Cut Combo | 233 | 7.2 | 3.0 | 14 |
| 6″ Italian B.M.T. | 400 | 16.7 | 4.7 | 22 |
| 6″ Sweet Onion Chicken Teriyaki | 350 | 7.3 | 2.6 | 27 |
| 6″ Tuna | 507 | 29.1 | 5.9 | 22 |
| 6″ Meatball Marinara | 440 | 20.0 | 8.0 | 22 |
| 6″ Roast Beef | 346 | 7.1 | 3.1 | 21 |
| 6″ Chicken Teriyaki | 362 | 7.3 | 2.6 | 27 |
Comparative Calorie Analysis of Popular Choices
When we look at Subway’s calorie count, we see big differences. Here are some popular picks:
- 6″ Big Philly Cheesesteak: 500 calories
- 6″ Italian B.M.T: 400 calories
- 6″ Chicken & Bacon Ranch: 500 calories
- 6″ Veggie Delite: 250 calories
- 6″ Tuna: 507 calories
Learning about Subway’s nutrition helps you make smart choices. Even among similar sandwiches, calorie counts can vary a lot. This lets you tailor your picks to your diet needs.
Subway Menu Nutrition Guide for Vegetarians
Subway offers a variety of vegetarian options that are both appealing and satisfying. One great choice is the Veggie Delite® sandwich. It’s flavorful and nutritious, perfect for those avoiding meat. This section explores the nutritional information of the veggie delite and other vegetarian choices.
Veggie Delite® Nutritional Information
The Veggie Delite® sandwich is a top pick for plant-based eaters. It’s packed with fresh vegetables, offering taste and health benefits. The 6″ Veggie Delite® sandwich nutritional details are as follows:
| Nutrient | Amount |
|---|---|
| Calories | 250 |
| Total Fat | 5.7g |
| Saturated Fat | 2.5g |
| Trans Fat | 0.2g |
| Carbohydrates | 39g |
| Sugars | 5g |
| Protein | 10g |
Salads and Meatless Options Explained
Subway salads also offer a bounty of fresh veggies. For example, the Veggie Delight™ salad is both light and fulfilling. Here’s a look at some salad options:
| Salad Type | Calories | Total Fat | Protein |
|---|---|---|---|
| Veggie Delight™ Salad | 93 | 4.5g | 5g |
| Chicken Strip Energy Bowl | 276 | 12.9g | 21g |
This table showcases Subway’s effort to offer varying vegetarian options together with traditional salads. These meals are tasty and nutritious, designed for the health-conscious vegetarian.
Understanding Subway Nutritional Values: Fats & Carbs
When you dive into Subway’s nutritional values, you’ll see how fat and carbs vary. This info helps customers choose wisely. Subway’s menu is broad, with each item having different fat and carb levels. People should aim for less than 30% of their daily calories from fat. This equals about 67 grams on a 2,000-calorie diet.
Recommended Fat and Sodium Intake
Experts say to keep sodium under 2,300 milligrams a day. Subway sandwiches have sodium ranging from 370mg to 2,930mg. The fat content in these sandwiches varies too, from 3g to 54g. So, knowing what you’re eating is crucial. For example, the #30 The Beast has 44g of fat and 2,080mg of sodium. This might be too much for some people.
Carbohydrate Options in Different Sandwiches
Subway’s sandwiches have a wide carb range as well. They go from 9g in the 6″ Veggie Delite® to 76g in a Meatball Marinara Wrap. Knowing this helps customers match their meals with their diet needs. The Veggie Delite®, for instance, has only 3g of fat. It’s a good choice for those wanting fewer carbs.
Exploring the carb content in Subway’s menu helps find healthier options. Take the Turkey Breast sandwich. It’s balanced with 280 calories, 3.5g of fat, and 46g of carbs. By choosing items with lower fats and carbs, you can eat healthily and still enjoy Subway’s diverse menu.
Making Healthy Choices at Subway
When looking for healthy Subway meals, knowing the menu is key. You can eat healthier, even when busy. Learning smart eating strategies is a game-changer for picking nourishing foods.
Strategies for Eating Healthy on the Go
- Choose whole-grain bread: Opt for options like multigrain bread or whole wheat to add fiber and nutrients.
- Load up on veggies: Top your sandwich with a variety of colorful vegetables, which add essential vitamins and minerals.
- Be mindful of sauces and dressings: Select lighter dressings such as oil and vinegar to minimize added calories and sodium.
- Consider portion sizes: Sticking to a 6-inch sub can help control calorie intake compared to footlong options.
Tips for Building a Nutritious Subway Meal
Building a healthy Subway meal is easy. Look for items high in protein and fiber to feel full longer. A 6-inch sub has between 10 to 27 grams of protein. Add a side of fruits or veggies for more nutrients and fiber.
Following these tips helps you make smart choices at Subway. By focusing on flavor and nutrition, you’ll enjoy your meal and eat healthier.
Subway Menu Calorie Count for Dressings and Sauces
Making healthier choices at Subway means understanding dressings. These toppings impact your meal’s taste and nutritional content. Knowing the calorie count helps you stay on track with your diet. Some dressings are high in calories and fats. However, there are also low-calorie options available.
Understanding Dressing Choices and Their Impacts
Sauces and dressings at Subway have different nutrition profiles. For example, creamy dressings are usually higher in fats and calories. On the other hand, vinaigrettes are lighter. Choosing low-calorie dressings is good for those watching their calorie intake. Here’s a look at some options Subway offers:
Low-Calorie Dressing Options
| Dressing Name | Calories per Serving | Total Fat (g) | Saturated Fat (g) | Sodium (mg) |
|---|---|---|---|---|
| Yellow Mustard | 10 | 0.5 | 0 | 170 |
| Honey Mustard | 20 | 0 | 0 | 50 |
| Sweet Onion Sauce | 30 | 0 | 0 | 130 |
| Subway Vinaigrette | 35 | 3.5 | 0 | 140 |
| Oil | 45 | 0 | 0 | 0 |
| Light Mayo | 50 | 5 | 1 | 100 |
| Chipotle Southwest Sauce | 60 | 7 | 1 | 120 |
| Ranch Dressing | 70 | 8 | 1.5 | 140 |
| Caesar Dressing | 80 | 9 | 1.5 | 130 |
| Regular Mayo | 100 | 11 | 2 | 200 |
Choosing low-calorie dressings like Yellow Mustard and Honey Mustard can lower your meal’s calorie count. It helps you keep a balanced diet while enjoying Subway’s flavors.
Prices of Popular Subway Menu Items
Understanding Subway menu prices helps customers choose based on budget and preferences. Price comparison by location shows differences in the cost of popular items, pointing out regional price changes. Watching for Subway promotions can save money and allow enjoyment of tasty meals.
Comparison of Prices by Location
| Item | Location A Price | Location B Price | Location C Price | Calories |
|---|---|---|---|---|
| Classic Italian B.M.T® Footlong | $7.19 | $7.29 | $7.39 | 828 |
| Oven Roasted Chicken Footlong | $7.19 | $7.39 | $7.29 | 560 |
| Turkey Breast Footlong | $8.19 | $8.29 | $8.39 | 540 |
| Veggie Delite™ Footlong | $5.99 | $6.09 | $6.29 | 400 |
| Tuna Footlong | $7.39 | $7.49 | $7.59 | 1034 |
Seasonal Promotions Affecting Pricing
Subway promotions enhance menu item value at times. These limited-time offers can lower prices, making it a great chance to try new sandwiches or enjoy favorites for less. Regularly looking for promotions lets diners make the most of Subway’s deals, enjoying good food without spending a lot.
Subway’s Breakfast Offerings: Nutritional Insights
Subway’s breakfast menu is full of sandwiches that energize your mornings. These items cater to various dietary needs. Each has different calorie counts to help you choose a healthy yet tasty option.
Caloric Values of Breakfast Sandwiches
Subway offers breakfast sandwiches with calories ranging from light to hearty. Here’s a look at some popular choices:
| Item | Calories | Price |
|---|---|---|
| Bacon, Egg, and Cheese Sandwich | 450 | $5.50 |
| Sausage, Egg, and Cheese Sandwich | 500 | $5.75 |
| Steak, Egg, and Cheese Sandwich | 550 | $6.00 |
| Black Forest Ham, Egg, and Cheese Sandwich | 420 | $5.25 |
| Veggie Delight Breakfast | 350 | $4.25 |
| Egg White & Cheese Sandwich | 320 | $3.00 |
| Breakfast B.M.T. Melt | 540 | $6.25 |
Best Breakfast Choices for Health-Conscious Eaters
If you’re watching calories, Subway has good options. The Egg White & Cheese Sandwich and the Veggie Delight are low in calories. Remember, adding toppings can change the calorie count. Subway uses fresh ingredients, so you can create a sandwich that’s healthy for you.
Ordering Tips for Healthier Subway Options
Choosing wisely at Subway can lead to a healthier diet. It’s important to pick options that boost your meal’s nutrition. Keep the following advice in mind for a better meal.
Choosing the Right Bread and Toppings
Subway’s bread choices vary. Opt for multigrain or whole-grain breads as they contain more fiber. Add veggies like spinach and bell peppers for nutrients. Skip creamy sauces for healthier mustard or vinegar.
Avoiding Common Pitfalls When Ordering
Some Subway items may seem healthy but have lots of sodium. Pick a six-inch sub over a footlong to eat less. Choose lean meats and skip the cheese to save calories. Remember these tips for tasty, smart choices.
| Item | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| Veggie Delite Sandwich | Yes | No | No | Dairy |
| Oven-Roasted Turkey Sandwich | No | Yes | No | Dairy |
| Black Forest Ham | No | No | No | Dairy |
| Veggie Patty Sandwich | Yes | No | No | Dairy |
| Grilled Chicken No Bready Bowl | No | Yes | No | Dairy |
| Rotisserie-Style Chicken Sandwich | No | No | No | Dairy |
| Roast Beef Protein Bowl | No | Yes | No | Dairy |
| Turkey Cali Club | No | No | No | Dairy |
| Ham & Jack Slider | No | No | No | Dairy |
| Chicken Noodle Soup | No | No | No | Dairy |
Conclusion
Understanding Subway’s menu helps customers choose with ease. Their nutrition info shows many healthy options for different diets. You can pick a steak & cheese wrap with 560 calories and 44 grams of protein, or a Veggie Delight sandwich with just 220 calories. Each choice meets the needs of those wanting tasty, yet healthy meals.
Knowing the menu well is crucial for smart choices. You could go for a Subway Club Bowl, which has 380 calories and 42 grams of protein. Or the Grilled Chicken Bowl with only 200 calories. Wraps and bowls usually have fewer calories than footlong sandwiches. This makes it simpler to keep up a healthy lifestyle.
Using the nutrition and price guide helps you choose wisely, based on your diet and goals. Subway provides a wide range of options. This means everyone can enjoy meals that are both delicious and good for their health.
