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. Just keep in mind that the calorie totals listed below don't include any sauce. 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 Choose a category, product and size to get started. 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. Opt for lower-calorie dressings like mustard or vinegar instead of creamy sauces. Nutrients. To save some calories, you might choose a mini version of the sandwiches and bread. Subway offers a mix of bottled and fountain drinks, including water, juice, sports drinks, energy drinks, and soda. Not only does this make the tuna soft and tear the texture, but it also makes it more calorie-rich and fatty to make the sandwich unhealthy. This low calorie Subway salad option takes a classic B.L.T sandwich and deconstructs it. Recipes; Fitness; Community. Children and seniors need less. 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. If you add two pieces of cheese, 40 to 60 calories and 35-45 fat calories are added. Nutrition information for all other subs are based on chef recommended recipes. Subway is known for having several types of breads from which you can choose when ordering a sub. He adds that the outcome is a menu of high quality, flavor-packed subs and salads. However, the company provides a statement to clarify what it means by gluten-free., "Not baked in-restaurant. Best of all, it has all of that deliciousness but runs you just 210 calories. The Subway calorie calculator can also be an effective tool for weight maintenance goals. SUBWAY | Nutrition Information 6"Sandwiches Salad Breakfast Individual Proteins Breads 6" Sauces 6" Vegetables 6" Condiments 6" Extras Cookie Allergen *Values include wheat bread, lettuce, tomatoes, cucumber, green peppers, onions and American cheese. They have basically everything the sandwiches have, minus the bread, so they're a lot lower in calories and carbs. Select an item to add to your meal 69 McDonald's Calories ranked Lowest to Most (with pictures), Calories and Protein in 48 Cheeses ranked Lowest to Highest, Ice Cream, ranked Lowest to Highest Calories (tubs), 15 Best Australian Meal Delivery for Weight Loss, Bitter Melon for Weight Loss (How it Works), Recipe for Egg Custard (with Calories info!). We have brought you a detailed explanation of the subway calories chart, above. The flavor is fresh, and the calories are 290 as per subway nutrition calorie count. 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. The sugar cookie (90g) comes in at 460 calories, 24g total fat, 12g saturated fat, 56g carbohydrate, 28g sugar, 4g protein, and 260mg sodium. Chicken tikka is an all-time flavor and probably no one can resist it. By asking for a few changes, you can make an even healthier breakfast choice. The nutritional information for each product may be . Better yet, get in the habit of bringing a refillable water bottle with you to sip on throughout the day. 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. You can also use our calorie filter to find the Subway menu item that best fits your diet. Here is the complete list, starting from Subway's healthier options and going all the way to the least healthy: About The Diet Chef . If you order this sub on multigrain bread it'll end up at just, So, it probably comes as no surprise that the lowest calorie Subway sandwich is their turkey sandwich - it has just, Also, for what it's worth, the Turkey breast sandwich also happens to be one of the, 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. If you're looking for a healthy option at Subway, reach for one of the franchise's famous sandwiches: the 6-inch Veggie Delite. The salad has 170 calories, and goes great with most of the Subway dressings. Most individuals go to Subway to minimize their consumption of calories at noon, but do you exactly know how many calories you eat? Subway assures you you could eat delicious cuisine and get good for yourself, too. I would advise adding a little sweet mustard for getting low in calories and to provide a sweet twist to your salty sub. . Add the Subway vinaigrette and you can count on an additional 70 calories, 7g total fat, 2g carbohydrate, 1g sugar, and 220mg sodium. Black forest ham is another low calorie protein that's a great addition to a basic salad. Not sure if you need to hear this, but avocado is calorie-dense because of all of the oil (fat) in it. As you can see, it contains 1151 calories, and all the calories come from grain wheat bread, different veggies, and meat. As you can see, Subway is one of the best places you can go to eat fresh and healthy fast food that's low in calories but high in flavor. Not too shabby, eh?! 470. Calories in Subway - Menu With Nutrition Browse all the foods and products from Subway and get their nutritional information. Also, for what it's worth, the Turkey breast sandwich also happens to be one of the most popular Subway sandwiches. Subway Steak Melt sub has 364 calories, equal to 1520 kilojoules. It's a win-win! 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. pouch) offers 45 calories, 0g fat, 12g carbohydrate, 8g sugar, 0g protein, 0mg sodium. Order online and track your order live. You can use all features without having to pay for them. Get full nutrition facts and other common serving sizes of Water (Bottled) including 1 ml and 1 fl oz. 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 . It's juicy, flavorful, and according to Subway, is made with antibiotic-free chickens for an even healthier meal. per serve. Subway's calories range between 150 and 800 calories per sandwich. Remember, fellow calcounters, vegetable-based patties are hardly ever low-calorie. And since it's a B.L.T, some light mayo as the dressing works perfectly. Energy. FAQs Calorie counters Bottom line Your recommended calorie intake depends on various factors, like age and activity level. per serve. Subway Chicken Classic sub has 350 calories, equal to 1460 kilojoules. 6 inch Baja Steak & Jack Fresh Melt. 6 g saturated fat, 0,5 g trans fat, and 16 full-fat grams packed in a subway cold cut combo before you add cheese or mayo. Register | Sign In. You can get fluffy, white bread, whole-grain options, wraps and flavored creations. Up your order to the footlong size and you'll see several of those stats more than double with 910 calories, 41g fat, 13g saturated fat, 0.5g trans fat, 89g carbohydrate, 7g sugar, 40g protein, and 2,380mg sodium. Privacy Policy Copyright 2021 Terms & Conditions, 20 BEST Low Calorie Sonic Orders Under 500 Calories, 35 BEST Low Calorie Foods To Eat (Under 150 Calories), 15 BEST Healthy Panda Express Orders UNDER 300 Calories, So, after you read this post you should be able to put together a delicious and healthy lunch for around, By the way, everything on this list was calculated using, The rest of the sauces are over 60 calories per serving, with, By the way, if you want some super low calorie sauce options, check out my, In fact, most of the salads at Subway are, In fact, it's the lowest calorie salad option on Subway's menu at just, lso, for what it's worth, this salad made it to the top of the list I put together of the best, The turkey breast salad is the best choice if you want a low calorie salad with some added protein. The offerings of sides will vary based on location and availability, though most bags of chips are standard flavors of Lays. Subway Nutrition Calculator What kind of cheese? In addition to its traditional subs, Subway also has a line of signature wraps. . 213 grams. Dont have time to make your own? Get Calorie Counter app. Subway Chicken Strips sub has 281 calories, equal to 1170 kilojoules. Cholesterol 260 mg. Total calorie count: 400. 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. And, to be honest, it's definitely a meat lover's dream come true, and it has just 240 calories. You'd need to walk 28 minutes to burn 100 calories. What to Eat at Subway: Healthy Menu Choices and Nutrition Facts. 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! Calories In general, sandwich options can range from around 150 to 780 calories. When made with standard sauces, the Italian B.M.T. Products may vary from location to location. If the link does not work, try clicking this link, and selecting a sandwich. 796/2000Cal left. I'm Joe Duff - The Diet Chef, and I've been creating low carb keto recipes for over 15 years. Visit theSubway Careerspage to learn more about working at Subway. If you love your cold cuts, this salad is for you. Keep your calorie count low with the 6-inch Black Forest Ham Sandwich. Dont forget, you can choose to make Subway sandwiches combos meal by adding chips and a drink. 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. Best of all, it has all of that deliciousness but runs you just, The B.M.T. How Are Subway Pizzas Made? 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. Subway has a build your own sandwich. Subway, Sandwiches: 6 Grams Of Fat Or Less Subs (6"), Subway Club On Italian Bread (1 serving) Calories: 320 , Fat: 6g , Carbs: 47g , Protein: 24g Show full nutrition information Given its name, its probably no surprise that Subway is known for its sandwiches. It has 17g of protein but the sugar content in this sandwich is a bit high which is 5g per serving. This isnt awful if you just add 1 slice. So I'll only be mentioning what makes each one different. 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. Company provides a statement to clarify what it 's worth, the company provides a statement to what! 6 inch Baja Steak & amp ; Jack fresh Melt link does not work, try clicking link... 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