How Many Calories in Subway Sandwich?

When it comes to fast food, Subway is often hailed as a healthier option compared to other chains. With a variety of fresh vegetables and meats to choose from, it’s easy to create a sandwich that is both tasty and relatively low in calories. However, it’s important to keep in mind that the caloric content of your Subway sandwich can vary significantly depending on your choices of bread, vegetables, condiments, and extras. In this article, we’ll take a closer look at how many calories are in a Subway sandwich and provide some tips for making healthier choices.

So, how many calories are in a Subway sandwich? The answer, unfortunately, is that it depends on a number of factors. The calorie content of a Subway sandwich can vary widely depending on the type of bread you choose, the type of meat and cheese you select, and the vegetables and condiments you add.

Caloric Content of Subway Breads

One of the first decisions you’ll make when ordering a Subway sandwich is which type of bread to choose. The caloric content of Subway breads can range from as low as 140 calories for a 6-inch slice of 9-Grain Wheat to as high as 250 calories for a 6-inch Italian Herbs and Cheese loaf. Here is a breakdown of the caloric content of some of Subway’s most popular breads:

9-Grain Wheat (6 inches): 140 calories

Italian (6 inches): 180 calories

Italian Herbs and Cheese (6 inches): 250 calories

Monterey Cheddar (6 inches): 220 calories

Parmesan Oregano (6 inches): 220 calories

Roasted Garlic (6 inches): 220 calories

Sourdough (6 inches): 210 calories

It’s worth noting that the above caloric values are for a 6-inch slice of bread. If you opt for a Footlong sandwich, you’ll be consuming two slices of bread, which will double the caloric content. For example, a Footlong 9-Grain Wheat sandwich would contain 280 calories from the bread alone.

Caloric Content of Subway Vegetables

Next, you’ll want to consider the caloric content of the vegetables you choose to include in your sandwich. Most vegetables are relatively low in calories, with the exception of avocado, which is higher in fat and therefore has a higher caloric content. Here is a breakdown of the caloric content of some popular Subway vegetables:

Lettuce: 5 calories per leaf

Tomatoes: 5 calories per slice

Onions: 10 calories per slice

Green peppers: 5 calories per slice

Cucumbers: 5 calories per slice

Pickles: 5 calories per slice

Olives: 10 calories per slice

Avocado: 50 calories per slice

It’s important to note that the above caloric values are for a single slice or leaf of each vegetable. If you load up your sandwich with multiple servings of high-calorie vegetables like avocado, the caloric content of your sandwich will increase significantly.

Caloric Content of Subway Meats and Cheeses

The meats and cheeses you choose for your Subway sandwich will also contribute to its overall caloric content. Some options, like turkey and chicken, are relatively low in calories, while others, like roast beef and bacon, are higher in calories and fat. Here is a breakdown of the caloric content of some popular Subway meats and cheeses:

Turkey breast: 50 calories per 2 ounces

Black Forest ham: 50 calories per 2 ounces

Roast beef: 70 calories per 2 ounces

Chicken strips: 80 calories per 2 ounces

Bacon: 70 calories per slice

American cheese: 70 calories per slice

Provolone cheese: 80 calories per slice

Swiss cheese: 80 calories per slice

So, to sum up, the number of calories in a Subway sandwich can vary widely depending on the specific ingredients you choose. A sandwich made with white bread, roast beef, lettuce, tomato, and a small amount of mayonnaise, for example, might be around 350-400 calories. A sandwich made with rye bread, salami, cheese, avocado, and ranch dressing, on the other hand, could be closer to 700 calories.

It’s worth noting that Subway also offers “Fresh Fit” options, which are sandwiches that are lower in calories and fat. These options include 6-inch sandwiches made with 9 grams of fat or less and with 400 calories or less. Some examples of Fresh Fit options include the Veggie Delite, the Turkey Breast, and the Black Forest Ham.

Ultimately, the number of calories in a Subway sandwich will depend on your specific ingredient choices. If you’re trying to watch your calorie intake, it’s a good idea to pay attention to the type of bread, meat, cheese, vegetables, and condiments you choose, and to opt for the Fresh Fit options whenever possible. By making mindful ingredient choices, you can enjoy a delicious and satisfying Subway sandwich without overloading on calories.