How to Count Subway Calories (2023)

FAQs

How do you check your calories at Subway? ›

You can find the calorie total for each of our Six-inch Subs, flatbreads and salads on our menu boards, on our Subcard® app and website.

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 by nearly 500 calories.

A footlong sub may typically contain:

910 calories. 41 grams of fat. 13 grams of saturated fat.

Adults and adolescents eating at Subway underestimated by 20% and 25% more than those at McDonald's. The researchers conclude that adults, adolescents and parents of school age children generally underestimate the calorie content of meals, especially large meals and when eating at Subway restaurants.

Is Subway Healthy Or Good For Weight Loss? Subway is just like other fast foods. But yes you can make a meal at subway of your choice and according to the calories you want to consume as it serves all customized meals. You can add a variety of vegetables and for weight loss, you opt a meal without cheese and sauces.

Asking your sandwich artist to scoop out the middle of the sandwich bread before adding the fixings may save up to 200 calories on a footlong or 100 calories on a six-inch.

Subway may promote itself as the "healthy" fast food restaurant, but it may not be much healthier than McDonald's for adolescents, according to a new study. Subway meals had nearly as many calories as McDonald's, and both are likely to contribute toward overeating and obesity, researchers found.

1. Fritos Chicken Enchilada Melt with Southwest Sauce (680 calories). It's not surprising that this Frito-topped sub is one of the highest calorie items.

Subway's Hearty Multigrain Bread is the healthiest bread at Subway. It's low in calories and sodium while providing 3 grams of fiber. As well as a good source of protein, this bread is an excellent bread for weight loss.

What Subway bread has the least calories? ›

Subway 12" Steak And Cheese Sub (1 sandwich) contains 88g total carbs, 80g net carbs, 20g fat, 52g protein, and 750 calories.

Aucoin 12" Inch White Sub Buns (1 roll) contains 68g total carbs, 65g net carbs, 3g fat, 11g protein, and 340 calories.

Go higher fiber with whole grain carbs and veggies. Choose high fiber, whole wheat bread, or Subway's flatbread option. The multigrain bread is 190 calories per 6-inch serving and contains 3 grams of fiber to keep you even more full! The veggie toppings are endless.

What Is the Jared Fogle Subway Scandal? It's hard to underscore how big of a deal Jared Fogle was in the 2000s. He first came to public attention in 1999 when his former roommate wrote an article claiming that Fogle lost 245 pounds by exercising and eating a diet of Subway sandwiches.

Your weight is a balancing act, but the equation is simple. If you eat more calories than you burn, you gain weight. And if you eat fewer calories and burn more calories through physical activity, you lose weight.

The “healthy” chain studied was Subway and the competitor, McDonald's. The 97 adolescents in the study purchased an average of 1,038 calories from McDonald's and 955 calories from Subway.

Hero Bread can be selected as the bread choice for any Subway sandwich and each 6-inch serving size has 0g sugar, 1g net carb, 100 calories, and 12g protein. For more information about Hero Bread, to find Hero Bread at a Subway restaurant near you, or to purchase Hero Bread online, please visit www.hero.co.

Buy $25 in gift cards, get a bonus card for a free 6” sub on your next visit. At restaurants where Subway® gift cards are accepted. Limit 4 bonus cards awarded per order.

Is Subway the unhealthiest fast-food? ›

Subway meals contain nearly as many calories and more salt than those from McDonald's, according to new research. The chain may promote itself as the 'healthy' fast food restaurant but the new study suggests that it is not much healthier than McDonald's, and in terms of salt it is worse.

Rotisserie Style Chicken

The Rotisserie Chicken is one of the healthiest Subway sandwiches, with fresh chicken and crispy veggies on wheat bread. It's just 350 calories and 29 grams of protein.

Although the wrap may seem like the logical choice if you're trying to cut back on carbs, you'd actually get fewer carbs — as well as less fat and calories — by sticking with the traditional six-inch sub on whole-grain bread.

If you take footlong subs off the menu and stick with 6-inch varieties, the 8-inch sausage pizza becomes the most unhealthy item on the Subway menu. The personal pie comes loaded with 820 calories and 34 grams of fat. Keep in mind the figures don't include the chips and drink that come with a combo meal.

For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories. If you need 2,325 calories a day to maintain your current weight, reduce your daily calories to between 1,325 and 1,825.

Adult females need anywhere from 1,600 to 2,400 calories a day and adult males need anywhere from 2,000 to 3,000 calories a day, according to the USDA's latest “Dietary Guidelines for Americans” report released in 2020. Daily calorie needs for toddlers younger than 2 falls between 700 and 1,000 calories.

Choose condiments wisely. Forget the ranch dressing and mayo. Your best choices are honey mustard sauce, yellow or deli brown mustard and sweet onion sauce, which are all fat free.

Cheese – Better Choices

I picked Provolone and Swiss as the best because they have more protein than most options and a little less fat and sodium.

Subway campaign

Fogle changed his eating habits upon the switch to eating at Subway, replacing his 10,000-calorie-per-day food consumption with one small turkey sub and one large veggie sub along with some baked potato chips and diet soda, totalling about 2,000 calories.

Save the sodium and calories of the cured and red meats like pepperoni, salami, ham and bacon, Young suggests. If you want to cut back further, nix American cheese from your order—it contains 200 milligrams of sodium per serving.

Why is Subway so healthy? ›

One of the things that sets Subway healthy and apart from other fast-food chains is the ability to customize your sandwich to your liking. You can choose from a wide range of vegetables to add to your sandwich and make healthier choices at Subway. Subway also offers salads that can be customized to your preference.

Tuna is a healthy food. But when folks make tuna salad, they tend to go overboard on the mayo adding tons of extra calories and fat. One cup of mayo has a whopping 1440 calories, 160 grams fat, and 24 grams saturated fat. It'll also tack on almost 50 percent of your daily recommended amount of sodium.

Some of the lower-carb choices on the menu include: Tuna, with 550 calories, 47 grams of fat, 26 grams of protein, and 9 grams of carbs. Cold Cut Combo, 260 calories, 16g fat, 20g protein, 9g carbs. Rotisserie-Style Chicken, 210 calories, 6g fat, 31g protein, 9g carbs.

Subway recently started serving up keto bread with only 1g net carbs. It's called Hero Bread, and according to Hip team member Emily, Subway's low carb bread doesn't disappoint.

Subway Grilled Chicken 6 Inch Sub On White Wheat (1 serving) contains 40g total carbs, 35g net carbs, 3.5g fat, 23g protein, and 270 calories.

Subway 12" Sweet Onion Chicken Teriyaki (1 sandwich) contains 102g total carbs, 96.6g net carbs, 11g fat, 50g protein, and 706 calories.

There are 820 calories in 1 sandwich of Subway 12" Cold Cut Combo.

Subway Footlong Oven Roasted Chicken (1 sandwich) contains 92g total carbs, 82g net carbs, 10g fat, 46g protein, and 640 calories.

Subway Footlong Cold Cut Italian Herb Cheese Bread Cheese Lettuce Ranch (1 serving) contains 89g total carbs, 84g net carbs, 59g fat, 41g protein, and 1060 calories.

How many calories is 1 footlong? ›

A footlong sub may typically contain:

910 calories. 41 grams of fat. 13 grams of saturated fat.

Zero's Subs Ham & Cheese, 12 inch (1 Serving) contains 87g total carbs, 81g net carbs, 33g fat, 43g protein, and 810 calories.

All Subway® standard build six-inch Subs, flatbreads and salads are 600 calories or less and much of our range including many salads and everything in the Low Fat range is under 400 calories*.

Where will I see the calories? Calories are listed next to the name or price of the food or beverage on menus and menu boards, including drive-thru windows, and may be at the following types of chains: Chain restaurants. Chain coffee shops.

1. Fritos Chicken Enchilada Melt with Southwest Sauce (680 calories). It's not surprising that this Frito-topped sub is one of the highest calorie items.

There are 195 calories in 1 serving (67 g) of Subway Subway 6-Inch White Bread.

A typical sandwich you make at home includes bread (for one large, thick slice of whole wheat, toasted [39 grams], add 119 calories),2 one or two of your favorite condiments, and lunch meat.

"Let's say you have a food that contains 10 grams [0.35 ounces] of protein (10 x 4 = 40) and 5 grams [0.2 ounces] of fat (5 x 9 = 45), then the total caloric value is 40 + 45 = 85 calories," MacDonald told Live Science in an email.

Go to the USDA National Nutrient Database and look up the calories and nutrients for each individual ingredient in the correct amount. Enter the information into the Meal Calculator spreadsheet including number of servings for each individual ingredient or recipe.

How do you calculate calories when eating? ›

One approach is to add up the number of calories per serving of all the foods that you eat, and then plan your menus accordingly. You can buy books that list calories per serving for many foods. In addition, the nutrition labels on all packaged foods and beverages provide calories per serving information.

In general, if you cut about 500 calories a day from your usual diet, you may lose about ½ to 1 pound a week. But this can vary depending on your body, how much weight you want to lose, your gender and activity level. It sounds simple.

To lose one pound of weight per week, you should consume approximately 1,500 calories per day. Active women who walk for over 3 miles per day need to consume at least 2,200 calories to maintain their weight. To lose one pound of weight per week, you should consume approximately 1,700 calories per day.

Subway's Hearty Multigrain Bread is the healthiest bread at Subway. It's low in calories and sodium while providing 3 grams of fiber. As well as a good source of protein, this bread is an excellent bread for weight loss.