Subway Menu Calorie Counts and Diet Tips

Find out what to eat and what to avoid when you visit Subway

Subway calories and diet tips
Subway Rotisserie Style Chicken 6-inch sub. Subway

People who are trying to lose weight often choose to eat at Subway because they think that the food is healthier. But Subway calories can add up quickly if and not every Subway menu item is good for your diet. Find out what healthy Subway food to eat and which foods to avoid.

High-Calorie Subway Sandwiches to Skip

Think every sandwich at Subway is healthy? Think again! Just like every other fast food restaurant, there are healthy choices and not-so-healthy choices on the menu.

These are the items to avoid if you want to keep your calorie count in check when you eat at Subway.

  • Footlong Chicken & Bacon Ranch Melt (with mayo): 1,250 calories, 68 grams fat
  • Footlong Tuna Sandwich (with mayo): 1,070 calories, 62 grams fat
  • Footlong Big Philly Cheese (with mayo): 1110 calories, 46 grams fat
  • Footlong Pastrami Melt (with mayo): 1,270 calories, 68 grams fat
  • Footlong Steak and Cheese (with mayo) 980 calories, 44 grams of fat

Did you see your favorite menu item on the list? If it is, don't worry. Subway has plenty of low-calorie menu items, too. You just have to know how to find them. 

Check Your Calories at Subway

Many smart dieters will check the online nutritional information before they order a Subway sandwich. That's a great way to make a good choice and order a lower-calorie sandwich. But only if you order exactly the sandwich that is listed on the nutrition fact sheet. Many dieters don't and that's a huge mistake.

The nutritional information provided at Subway usually includes values for sandwiches made with 9-grain wheat bread, lettuce, tomatoes, onions, green peppers and cucumbers. There is no added cheese, mayonnaise, avocado or extra meat. In addition, all calorie counts are for 6" sandwiches. If you buy a footlong Subway, you need to double the values.

So how do you calculate the calorie count of the Subway sandwich prepared the way you like it? The Subway website has a tool that allows you to customize your sandwich and then provides nutritional information for that sandwich. Just be sure to click the "Customize Yours" button below the nutritional data provided for each sandwich.

Low-Calorie Subway Sandwiches

Need a quick idea for a Subway meal that is low in calories? Try one of these ideas. Each 6-inch sandwich is made with no mayo, no cheese and full of fresh veggies. Calorie counts for salads are without dressing. If you add Subway Vinaigrette add another 100 calories and 10 grams of fat. Or simply dress your salad with vinegar to avoid the extra calories.

  • Oven Roasted Chicken (on Italian bread): 330 calories, 4.5 grams fat, 22 grams protein
  • Rotisserie Style Chicken: 350 calories, 6 grams fat, 29 grams protein
  • Veggie Delite (on 9-grain wheat bread) 230 calories, 2.5 grams fat, 8 grams protein
  • Turkey Breast Salad: 110 calories, 2 grams fat, 12 grams protein
  • Subway Club Salad: 140 calories, 3.5 grams fat, 18 grams protein
  • Turkey Breast and Ham Salad: 110 calories, 2 grams fat, 12 grams protein

How to Eat Healthy at Subway

Use these tips to eat fewer calories the next time you go to Subway.

  • Take advantage of toppings.  Add flavor to your sandwich with low-calorie toppings. Add banana peppers, extra cucumbers, green peppers, jalapeno, pickles, olives or spinach for five extra calories or less. Skip the mayonnaise (110 calories), ranch dressing (110 calories), Chipotle Southwest Sauce (100 calories), and even guacamole (70 calories) to decrease fat and calories.
  • Choose low-calorie bread.  Don't be fooled by bread names that sound healthy. The lowest calorie bread at Subway is actually the sourdough bread, with 190 calories. Honey Oat 9-Grain Wheat has 230 calories. That's a difference of 80 calories if you order a footlong Subway sandwich.
  • Order in advance online.  One of the easiest ways to make sure that you are not distracted by high-calorie sandwich choices at the restaurant is to order your meal online. At participating Subway locations, you can pre-order a diet-friendly lunch and your order is ready for pick-up in 15 minutes after confirmation.
  • Use the Fresh Fit menu.  If you don't have time to customize a sandwich online, visit the Fresh Fit menu and choose one the menu items listed. Many of them provide around 300 calories along with protein and fiber to help you feel fuller longer throughout the day. And if you order the sandwich as recommended you'll get 2 of your daily servings of veggies.
  • Consider Subway for breakfast. Most people think of Subway for lunch or dinner. But you can also visit the quick-serve restaurant for your morning meal. The breakfast sandwiches can be customized to keep calories in check. An Egg White and Cheese Sandwich, for example, provides 330 calories, 8 grams of fat, 4 grams of fiber and 20 grams of protein.

And lastly, skip the chips and cookie if you can. A chocolate chip cookie will add 200 calories to your meal and Lays Potato Chips will add another 230 (and no...baked Lay's aren't much better). Drink water and eat a piece of fruit from home to keep your Subway meal low in calories and healthy, too.

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