Subway Nutrition

Subway preparations offer comparatively low calories from fats. The nutrition from subway, however, may depend on the person who prepares the meal.

If you look at the Subway nutrition chart, you will find that there are several sandwiches that are with less than 400 calories.These are low in fat, cholesterol and free from trans-fat. If you add cheese and mayo to these sandwiches, the calories and fat level will go up, however it is still a better choice than the majority of other fast-food sandwiches.

The nutrition values are as on Aug 2010. Please refer to www.subway.com for latest information.

Toasted Sandwiches 6"

	Serving Size (g)	Cal. Energy (kJ)	Cal. From Fat	Total Fat (g)	Sat. Fat (g)	Trans. Fat (g)	Chol. (mg)	Sodium (mg)	Carb. (g)	Dietary Fiber (g)	Sugars (g)	Protein(g)	Vitamin A % DV	Vitamin C % DV	Calcium % DV	Iron % DV
Big Philly Cheesesteak	309	520	160	18.0	9.0	0.5	90	1570	54	6	7	39	15	30	25	30
BLT	164	360	120	13.0	6.0	0	30	990	45	5	5	17	10	20	10	15
Buffalo Chicken	267	420	140	15.0	3.0	0	55	1290	47	5	7	25	8	25	6	15
Chicken & Bacon Ranch	291	570	250	28.0	10.0	0.5	95	1190	48	5	6	35	15	25	25	20
Feast	329	550	200	23.0	9.0	0.5	85	2610	51	6	8	39	10	30	15	25
Italian BMT®	237	450	180	20.0	8.0	0.5	55	1730	48	5	7	22	10	20	10	15
Meatball Marinara	372	580	200	23.0	9.0	1.0	45	1530	70	9	16	24	40	45	20	25
Spicy Italian	233	520	250	28.0	11.0	0.5	65	1830	47	5	7	22	10	20	10	20
Steak and Cheese	244	380	90	10.0	4.5	0	50	1230	50	5	6	26	10	20	10	60
Subway Melt®	249	380	100	11.0	5.0	0	45	1530	48	5	7	25	10	20	10	20

Sandwiches, 6" with 6g of Fat or Less

	Serving Size (g)	Cal. Energy (kJ)	Cal. From Fat	Total Fat (g)	Sat. Fat (g)	Trans. Fat (g)	Chol. (mg)	Sodium (mg)	Carb. (g)	Dietary Fiber (g)	Sugars (g)	Protein(g)	Vitamin A % DV	Vitamin C % DV	Calcium % DV	Iron % DV
Ham (Black Forest, without cheese)	218	290	40	4.5	1.0	0	20	1200	47	5	7	18	8	20	6	15
Oven Roasted Chicken	232	320	40	4.5	1.5	0	25	750	49	5	7	23	8	30	6	15
Roast Beef	232	310	40	4.5	1.5	0	25	800	45	5	6	26	8	20	4	25
Subway Club®	249	320	45	5.0	1.5	0	35	1140	47	5	6	26	8	20	6	20
Sweet Onion Chicken Teriyaki	274	380	40	4.5	1.0	0	50	1010	60	5	17	26	8	30	8	20
Turkey Breast	218	280	30	3.5	1.0	0	20	910	47	5	6	18	8	20	6	15
Turkey Breast & Ham	228	300	35	4.0	1.0	0	25	1140	47	5	6	19	8	20	6	15
Veggie Delite®	162	230	20	2.5	0.5	0	0	410	45	5	5	8	8	20	4	15

Low Fat Sandwiches Foot Long

	Serving Size (g)	Cal. Energy (kJ)	Cal. From Fat	Total Fat (g)	Sat. Fat (g)	Trans. Fat (g)	Chol. (mg)	Sodium (mg)	Carb. (g)	Dietary Fiber (g)	Sugars (g)	Protein(g)	Vitamin A % DV	Vitamin C % DV	Calcium % DV	Iron % DV
Ham	452	570	80	9.0	2.5	0	50	2400	94	10	14	35	15	40	10	30
Oven Roasted Chicken	481	640	80	9.0	2.5	0	45	1490	97	11	14	46	15	60	10	30
Roast Beef	481	630	80	9.0	3.0	0	55	1600	91	11	12	52	15	40	10	45
Subway Club®	514	640	90	10.0	3.0	0	65	2270	96	11	12	52	15	40	10	40
Sweet Onion Chicken Teriyaki	566	760	80	9.0	2.0	0	100	2020	120	10	34	51	15	60	15	35
Turkey Breast	452	570	60	7.0	1.5	0	40	1830	94	10	11	35	15	40	10	35
Turkey Breast & Ham	471	590	70	8.0	2.0	0	50	2280	95	10	13	38	15	40	10	35
Veggie Delite®	339	460	40	4.5	1.0	0	0	830	90	10	10	17	15	40	10	30

Flatbread Sandwiches

	Serving Size (g)	Cal. Energy (kJ)	Cal. From Fat	Total Fat (g)	Sat. Fat (g)	Trans. Fat (g)	Chol. (mg)	Sodium (mg)	Carb. (g)	Dietary Fiber (g)	Sugars (g)	Protein(g)	Vitamin A % DV	Vitamin C % DV	Calcium % DV	Iron % DV
Black Forest Ham on Flatbread	227	300	60	7.0	1.5	0	25	1240	43	3	4	18	8	20	4	15
Roast Beef on Flatbread	241	320	60	7.0	2.0	0	25	840	42	3	3	26	8	20	4	25
Roasted Chicken Breast on Flatbread	241	330	60	7.0	1.5	0	25	780	45	3	4	23	8	30	4	15
Club® on Flatbread	260	340	70	7.0	1.5	0	35	1190	44	3	3	26	8	20	4	20
Sweet Onion Chicken Teriyaki on Flatbread	283	390	60	7.0	1.5	0	50	1050	56	3	14	26	8	30	6	20
Turkey Breast & Ham on Flatbread	237	310	60	7.0	1.5	0	25	1180	44	3	4	19	8	20	4	15
Turkey Breast on Flatbread	227	300	50	6.0	1.0	0	20	950	43	3	3	18	8	20	4	15
Veggie Delite® on Flatbread	171	240	45	5.0	1.0	0	0	450	41	3	2	8	8	20	4	15

Tips

Choose Wheat or Honey Oat Bread to increase fiber.
Choose more vegetables as these are naturally low in calories.
Limit the amount of cheese, bacon, and creamy dressings
Limit mayonnaise, olives and pickles to reduce salt intake.

Nutrition Facts And Calories In Subway Sandwiches

Toasted Sandwiches 6"

Sandwiches, 6" with 6g of Fat or Less

Low Fat Sandwiches Foot Long

Flatbread Sandwiches

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