Subway is a popular fast-food restaurant chain that offers a variety of sandwiches and salads. It is known for its customizable sandwiches made with fresh ingredients. While Subway can be a convenient and relatively healthy meal option, it is important to be mindful of the calorie content of your order if you are watching your calorie intake.
Calories in Subway Sandwiches
The calorie content of a Subway sandwich can vary widely depending on the ingredients you choose. The calorie content of the bread alone can range from around 200 calories to over 400 calories. The calorie content of the fillings and sauces you choose will also contribute to the overall calorie count of your sandwich.
For example, a Subway 6-inch Turkey Breast sandwich on Italian bread with lettuce, tomato, onion, green peppers, and cucumbers contains approximately 280 calories, while a 6-inch Spicy Italian sandwich on Italian bread with pepperoni, salami, cheese, lettuce, tomato, onion, and mayo contains around 480 calories.
Calories in Subway Salads
If you are looking for a lower-calorie option at Subway, their salads can be a good choice. The calorie content of a Subway salad will depend on the type of greens you choose, as well as the toppings and dressing you add.
For example, a Subway salad with mixed greens, turkey breast, avocado, and honey mustard dressing contains approximately 340 calories, while a salad with spinach, chicken breast, feta cheese, olives, and light Italian dressing contains around 240 calories.
Calories in Subway Sides and Drinks
In addition to sandwiches and salads, Subway also offers sides and drinks that can contribute to your overall calorie intake. Some popular sides include chips, cookies, and apple slices. The calorie content of these sides can range from around 50 calories to over 200 calories depending on the item and size.
As for drinks, Subway offers a variety of options including soda, juice, and water. The calorie content of your drink will depend on the type and size you choose. For example, a 21 oz. Coke contains around 200 calories, while a 21 oz. Dasani bottled water contains 0 calories.
Conclusion
Overall, the calorie content of a Subway meal will depend on the choices you make. If you are trying to watch your calorie intake, it is important to be mindful of the calorie content of the bread, fillings, toppings, and sides you choose. Opting for lower-calorie options like salads and water can also help you keep your overall calorie intake in check.
