What is the Subway Menu Nutritional Value and Calorie information? Subway is a Popular Fast food restaurant Chain that offers a Variety of Sandwiches, salads, wraps and sides.
While Subway is known for its Customizable meals, it can be difficult to know Which Options are the healthiest.
In this article, We will Provide a comprehensive overview of the Subway Menu Nutrition including calorie counts, Fat, saturated fat, carbohydrate, fiber, Protein, sodium and cholesterol.
We will also Provide tips for making your Subway Meal healthier.
Here are the Most up-to-date nutrition facts for the Subway Menu With Prices.
Subway Menu Nutritional Value
“Eat fresh,” Which is Subway’s famous slogan, doesn’t tell you everything you need to know about their food.
There are some healthy meals on Subway’s Menu, but not everything is good For you.
Read on to find out which Subway Nutrition are healthy and which ones aren’t.
Subway Sandwiches
| FOOD | CALORIES | FAT | CARBS | PROTEIN |
|---|---|---|---|---|
| Black Forest Ham | 290 | 4.5 | 46 | 18 |
| Chicken & Bacon Ranch Melt | 590 | 30 | 44 | 37 |
| Classic Tuna | 470 | 25 | 41 | 20 |
| Cold Cut Combo | 340 | 12 | 43 | 17 |
| Italian B.M.T.® | 390 | 17 | 43 | 19 |
| Meatball Marinara | 460 | 18 | 53 | 20 |
| Oven Roasted Chicken | 320 | 5 | 46 | 23 |
| Roast Beef | 320 | 5 | 45 | 25 |
| Rotisserie-Style Chicken | 350 | 6 | 45 | 29 |
| Spicy Italian | 470 | 24 | 43 | 19 |
| Steak & Cheese | 360 | 10 | 43 | 24 |
| Steak Club | 530 | 26 | 44 | 28 |
| Subway Club® | 310 | 4.5 | 46 | 23 |
| Sweet Onion Chicken Teriyaki | 370 | 4 | 58 | 25 |
| Turkey BreastTurkey Breast | 280 | 3.5 | 46 | 18 |
| Turkey Reuben | 410 | 15 | 42 | 31 |
| Veggie Delite® | 230 | 2.5 | 44 | 8 |
Subway Salads
| FOOD | CALORIES | FAT | CARBS | PROTEIN |
| Black Forest Ham | 110 | 3 | 13 | 12 |
| Chicken & Bacon Ranch | 540 | 40 | 15 | 32 |
| Cold Cut Combo | 180 | 11 | 13 | 12 |
| Italian B.M.T.® | 230 | 15 | 13 | 14 |
| Meatball Marinara | 310 | 17 | 27 | 15 |
| Oven Roasted Chicken | 150 | 3.5 | 13 | 17 |
| Roast Beef | 140 | 3.5 | 12 | 19 |
| Rotisserie-Style Chicken | 170 | 4.5 | 12 | 23 |
| Spicy Italian | 310 | 23 | 13 | 14 |
| Steak & Cheese | 210 | 8 | 16 | 20 |
| Steak Club | 250 | 12 | 13 | 22 |
| Subway Club® | 140 | 3.5 | 13 | 18 |
| Sweet Onion Chicken Teriyaki | 230 | 3 | 34 | 19 |
| Tuna | 310 | 24 | 11 | 15 |
| Turkey Breast | 110 | 2 | 13 | 12 |
| Turkey Reuben | 330 | 18 | 21 | 26 |
| Veggie Delite® | 60 | 1 | 11 | 3 |
Subway Breakfast Food
| FOOD | CALORIES | FAT | CARBS | PROTEIN |
| Bacon, Egg & Cheese | 460 | 21 | 43 | 25 |
| Black Forest Ham, Egg & Cheese | 410 | 16 | 44 | 23 |
| Egg & Cheese | 380 | 5 | 43 | 19 |
| Steak, Egg & Cheese | 450 | 6 | 45 | 28 |
Subway Extra Menu Items
| FOOD | CALORIES | FAT | CARBS | PROTEIN |
| Bacon | 80 | 5 | 1 | 6 |
| Beef Chili Soup | 350 | 22 | 20 | 21 |
| Black Bean Soup | 10 | 1 | 39 | 12 |
| Broccoli Cheddar Soup | 170 | 9 | 18 | 5 |
| Chicken Tortilla Soup | 110 | 4.5 | 12 | 6 |
| Chocolate Chip Cookie | 200 | 10 | 30 | 2 |
| Chocolate Chip with Rainbow Gems | 210 | 10 | 30 | 2 |
| Chocolate Chunk Cookie | 210 | 10 | 30 | 2 |
| Creamy Chicken & Dumpling Soup | 150 | 4.5 | 20 | 8 |
| Creamy Chicken & Wild Rice Soup | 190 | 11 | 16 | 7 |
| Double Chocolate | 210 | 9 | 30 | 2 |
| French Onion Soup (includes bread, cheese) | 150 | 6 | 19 | 5 |
| Loaded Baked Potato Soup | 210 | 13 | 15 | 5 |
| Pepperoni | 80 | 7 | 1 | 4 |
| Raspberry Cheesecake Cookie | 200 | 9 | 29 | 2 |
| Tomato Basil Soup | 130 | 3.5 | 15 | 4 |
| White Chip Macadamia Nut Cookie | 220 | 11 | 28 | 2 |
Subway Bread
| FOOD | CALORIES | FAT | CARBS | PROTEIN |
| Roasted Garlic | 230 | 2.5 | 45 | 8 |
| 9-Grain Honey Oat | 230 | 3 | 43 | 8 |
| 9-Grain Wheat | 210 | 2 | 40 | 8 |
| Flatbread*** | 230 | 4.5 | 39 | 7 |
| Hearty Italian** | 210 | 2.5 | 40 | 7 |
| Italian | 200 | 2.5 | 38 | 7 |
| Italian Herbs & Cheese | 240 | 5 | 41 | 9 |
| Jalapeño Cheese | 240 | 5 | 40 | 9 |
| Mini Italian | 130 | 1.5 | 25 | 5 |
| Mini Wheat | 140 | 1.5 | 27 | 5 |
| Monterey Cheddar** | 240 | 6 | 38 | 10 |
| Multigrain Flatbread | 220 | 5 | 38 | 8 |
| Parmesan Oregano** | 210 | 2.5 | 40 | 7 |
| Rosemary & Sea Salt | 220 | 3 | 40 | 7 |
| Rye** | 190 | 2.5 | 34 | 8 |
Subway Cheese Options
| FOOD | CALORIES | FAT | CARBS | PROTEIN |
| American | 40 | 3.5 | 1 | 2 |
| Cheddar** | 60 | 4.5 | 0 | 4 |
| Monterey Cheddar | 50 | 4.5 | 0 | 3 |
| Pepperjack** | 50 | 4 | 0 | 2 |
| Provolone** | 50 | 4 | 0 | 4 |
| Shredded Mozzarella | 40 | 3 | 0 | 3 |
| Swiss** | 50 | 4.5 | 0 | 4 |
Subway Sauces
| FOOD | CALORIES | FAT | CARBS | PROTEIN |
| Chipotle Southwest | 100 | 10 | 1 | 0 |
| Cranberry Mustard Sauce** | 40 | 0.5 | 8 | 0 |
| Honey Mustard** | 30 | 0 | 7 | 0 |
| Light Mayonnaise | 50 | 5 | 1 | 0 |
| Oil | 45 | 5 | 0 | 0 |
| Ranch | 110 | 11 | 1 | 0 |
| Red Wine Vinegar | 0 | 0 | 0 | 0 |
| Regular Mayonnaise | 110 | 12 | 0 | 0 |
| Spicy Brown Mustard | 5 | 0 | 1 | 0 |
| Subway® Vinaigrette | 40 | 4 | 1 | 0 |
| Sweet Onion | 40 | 0 | 9 | 0 |
| Yellow Mustard | 5 | 0 | 1 | 0 |
Subway Veggies and Toppings
| FOOD | CALORIES | FAT | CARBS | PROTEIN |
| Banana Peppers | 0 | 0 | 0 | 0 |
| Black Olives | 0 | 0 | 0 | 0 |
| Cucumbers | 0 | 0 | 1 | 0 |
| Green Peppers | 0 | 0 | 0 | 0 |
| Jalapenos | 0 | 0 | 0 | 0 |
| Lettuce | 0 | 0 | 1 | 0 |
| Pickles | 0 | 0 | 0 | 0 |
| Red Onions | 0 | 0 | 1 | 0 |
| Spinach | 0 | 0 | 0 | 0 |
| Tomatoes | 5 | 0 | 1 | 0 |
Subway Protein
| FOOD | CALORIES | FAT | CARBS | PROTEIN |
| Guacamole** | 70 | 6 | 3 | 1 |
What is the Healthiest Subway?
The 10 Healthiest Sandwiches at Subway that you should buy.
- Sweet Onion Chicken Teriyak
- Turkey Melt
- Roast Beef
- Turkey Cali Club
- Veggie Patty
- Grilled Chicken
- Rotisserie-Style Chicken
- Black Forest Ham
- Oven Roasted Turkey
The Best and Worst Subway Toppings
The toppings on a Subway meal can make or break how healthy it is. Some healthy choices for toppings are:
- cucumbers
- spinach
- lettuce
- tomatoes
- onions
- bell peppers
- banana peppers
- jalapenos
- avocado
- sweet onion dressing
- vinegar
- mustard
Some Toppings That aren’t so Good for you are:
- chipotle southwest dressing
- ranch dressing
- oil and vinegar dressing
- bacon
- pepperoni
- meatballs
- sausage
- cheese
- mayonnaise
Tips for Eating Healthy at Subway
Subway is a Popular Fast food chain known For its Customizable Sandwiches, salads and snacks.
While Subway offers a variety of healthy options, It Can be difficult to know What to order If You are trying to eat a balanced diet.
Here are some tips For Eating healthy At Subway:
- Choose lean Protein options. Subway offers a variety of lean Protein options including Grilled chicken, turkey and fish. These Options are low in saturated Fat and calories and they are a good source of Protein.
- Pile on the vegetables. Subway Offers a Variety of Fresh vegetables including lettuce, tomatoes, Cucumbers, and onions. Vegetables are low in Calories and high in Nutrients so don’t be Afraid to load up Your Sandwich or salad.
- Go light on the cheese and sauces. Subway Offers a variety of cheeses and Sauces but many of these items are high in calories and fat. If you are trying to eat healthy, go light on the cheese and sauces or choose healthier options such as Fat-free cheese and light dressings.
- Choose whole-grain bread options. Subway offers a variety of bread Options including white bread, wheat bread and Whole-wheat bread. Whole-Grain bread is a good Source of Fiber Which can help you feel full and satisfied after eating.
- Drink water or unsweetened beverages. Subway offers a Variety of beverages including Sugary sodas and juices. If You are trying to eat healthy, choose water or Unsweetened beverages such as unsweetened tea or coffee.
Why is Subway Menu Nutrition Important?
Subway Menu Nutritional Value is important because it Allows People to make Informed Choices About What to eat.
By understanding the Nutrition information, people can choose Subway menu items that fit their individual dietary needs and goals.
Here are Some of the reasons why Subway menu Nutrition is important:
To help People make healthy choices:
Subway offers a Variety of menu items, including some that are high in calories, fat and sodium.
By understanding the Nutrition information, People can choose Subway menu items that are lower in Calories, fat and sodium, and that are higher in Nutrients Such as protein, fiber, and vitamins.
To help People manage their weight:
Subway Offers a variety of low-calorie menu options Which can help people manage their weight or lose weight.
By understanding the Nutrition information, People can choose Subway Menu items that are within their daily calorie budget.
To help People manage chronic diseases:
Subway offers a variety Of menu options that are suitable for People with chronic diseases such as heart disease, high blood pressure and diabetes.
By understanding the Nutrition information, people with chronic diseases can choose Subway Menu items that are low in saturated fat, sodium, and sugar.
To help People meet their nutrient needs:
Subway Offers a Variety of nutrient-rich menu items, such as sandwiches made with lean protein, fresh vegetables and whole-grain bread.
By understanding the Nutrition information, people can choose Subway menu items that help them meet their daily nutrient needs.
Subway Weekday Hours (Monday Through Friday)
| Weekday | Hours |
|---|---|
| Monday | 7:00 AM – 11:00 PM |
| Tuesday | 7:00 AM – 11:00 PM |
| Wednesday | 7:00 AM – 11:00 PM |
| Thursday | 7:00 AM – 11:00 PM |
| Friday | 7:00 AM – 11:00 PM |
How Many Hours is Subway Open During the Week?
If You want to know how long Subway Is open during the week, they are Open for about 16 hours a day, Monday through Friday.
This Could be different From one Store to the next. Some places may have longer or Shorter hours than other places.
Subway’s Weekend Hours (Saturday and Sunday)
| Weekend | Hours |
|---|---|
| Saturday | 7:00 AM – 11:00 PM |
| Sunday | 7:00 AM – 11:00 PM |
How Many Hours is Subway Open During the Weekend?
On Saturday and Sunday, Subway is open For 16 hours a day. This Number can be different in different places.
Subway Holiday Hours
| Holiday | Hours |
|---|---|
| New Year’s Day | 7:00 AM – 11:00 PM |
| Martin Luther King Day | 7:00 AM – 11:00 PM |
| Valentine’s Day | 7:00 AM – 11:00 PM |
| Presidents’ Day | 7:00 AM – 11:00 PM |
| St. Patrick’s Day | 7:00 AM – 11:00 PM |
| Good Friday | 7:00 AM – 11:00 PM |
| Easter | 7:00 AM – 11:00 PM |
| Memorial Day | 7:00 AM – 11:00 PM |
| Independence Day | 7:00 AM – 11:00 PM |
| Labor Day | 7:00 AM – 11:00 PM |
| Columbus Day] | 7:00 AM – 11:00 PM |
| Halloween | 7:00 AM – 11:00 PM |
| Veterans Day | 7:00 AM – 11:00 PM |
| Day Before Thanksgiving | 7:00 AM – 11:00 PM |
| Thanksgiving | Closed |
| Black Friday | 7:00 AM – 11:00 PM |
| Christmas Eve | 7:00 AM – 11:00 PM |
| Christmas Day | Closed |
| Day After Christmas | 7:00 AM – 11:00 PM |
| New Year’s Eve | 7:00 AM – 11:00 PM |
Most Subway stores stay open On the major holidays so that they can still serve their customers.
During the holidays, stores have limited hours, So you should call ahead to find out if they are open today.
Subway Order Online
It is easy to order your Subway sandwich online.
All You have to do is put in your phone number and email address, choose between a sandwich, a salad, or a wrap, and click “checkout.”
If this seems like too much trouble, You can just go to one of the many places Where food will be served and place your order there.
About Subway
The first and most popular things that Subway sold were named after Peter Buck. One of the first things on the menu was “Peter’s Super Submarines.”
After Buck and DeLuca’s first business was successful and they opened a second location in 1966, they got their first franchises in 1974.
It is also called an Italian sandwich or a hoagie. It is made of cut Italian rolls that are filled with different kinds of meat, vegetables, cheese, and other toppings.
The prices on Subway’s menus depend on how fresh the food is. Jared Fogle helped Subway when he said that the sandwiches there helped him lose weight.
How Does Subway Maintain the Quality Of Its Food?
Subway Uses a lot of different ways to make Sure its food is both good and sustainable, with as little waste as possible.
They Also keep track of the nutritional information for each type of sub and a list of Possible allergens so that every customer knows exactly what is in their food.
You Can find all the information you need about nutrition on the following websites:
Subway Nutritional Information
| Nutritional Breakdown | subway.com/en/Nutrition |
If You care About your diet, click on the link above to See how the Food on the Subway menu stacks up in terms of calories and other Nutrients.
Subway Contact Information
- Subway Corporate Office Address- 325 Bic Drive, Milford, Connecticut 06461
- Subway Corporate Phone Number- (203) 877-4281
You can also contact the team of Subway by using the contact form on their website.
Conclusion
This post is about the most recent prices on the Subway Menu.
I did my best to get all the information about the Subway Us Menu Prices and put it all together.
I hope You learned something and that it helps you choose the right one.
However, if You have any questions regarding the menu prices then leave a comment below in the comment. We’re glad you read the whole post.
Frequently Asked Questions (FAQs)
Does Subway have any nutritional value?Many Fast food restaurants don’t have as many healthy meal options As Subway does. Most of Subway’s Meals are low in Sugar and a good source of Fiber and protein, but many of them are Also high In Fat and sodium. One of the best things About Subway is that You Can make your own meal. |
Which Subway bread is healthiest?Hearty has a point. The most healthy bread at Subway is the Hearty Multigrain Bread. It has a low number of calories and Sodium and 3 grams of fiber. This bread is a Great way to lose weight and is also a good source of Protein. |
Is eating Subway daily healthy?I would say that eating at Subway Every day wouldn’t give Your body all the nutrients, Vitamins, antioxidants and minerals it needs. Even though Subway is better than most Fast food places, those sandwiches have a lot of Processed meats, Which you should avoid if you want to stay healthy. |
Does cheese have renin?The only sources of rennin in Provolone, Pepperjack, Shredded Monterey Cheddar, Feta, Parmesan, Cheddar, Mozzarella, and Swiss are plants or microorganisms. Most of the rennin in American cheese comes From microorganisms, but there could be some calf rennin in the cheese because of how it is made. |
Disclaimer:- Subway Menu Nutrition Can change based on Where you are and what time of day it is. All Prices are estimates and Should only be used as a guide.
Check with the restaurant near You to Find out the current prices and menus.