So how do you calculate the calorie count of the Subway Tuna? Subway Nutrition Guide subway.com For the most current ingredient, allergy or nutrition information on regional products visit: subway.com Healthy adults should aim for 1,500 to 2,300 milligrams of sodium per day. The Veggie Delite wrap (285g) is the most nutritious among the wraps, but compared to the Fresh Fit 6-inch sub version (163g), the wrap has slightly higher stats because of the larger serving size, providing 330 calories, 8g fat, 3.5g saturated fat, 56g carbohydrate, 5g sugar, 10g protein, and 800mg sodium. Subways vegan and vegetarian options vary by locationnot just across the U.S., but globally. pouch) offers 45 calories, 0g fat, 12g carbohydrate, 8g sugar, 0g protein, 0mg sodium. . Protein. Chicken Ham (Sliced) Chicken Sausage. Anyway, I hope you liked this guide to eating low calorie at Subway. When made with standard sauces, the Leg Ham contains 683mg of sodium. The Subway tuna sandwichs flaw is its soaked in mayo. and educate. . The advertised calories for the sandwiches at Subway are for a sandwich on wheat bread, no cheese and with certain veggies on it that I don't remember right now. $1.69. For example, you can add veggies and opt for whole-grain bread. Subways chicken salad wrap is also under 350 calories, with 10g fat and 690 mg sodium. Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer, and fitness nutrition specialist. We Recommend Nutrition Subway Flatbread Sandwiches Nutrition Nutrition It comes out to only 110 calories. Most people don't realize it because it's in very fine print at the bottom of the panel. BMR Calculator: Whats your Basal Metabolic Rate? Probably because of all the salt-preserved pepperoni sausage. It has 18.1g fat (including 7.56g saturated fat), 19.8g protein, and 41.3 grams of carbohydrates. . In the U.S., Subway primarily carries Coca-Cola fountain drinks but elsewhere in the world, Pepsi products are often available. To save some calories, you might choose a mini version of the sandwiches and bread. Children and seniors need less. Sir Mix covered our 6, brought the Cones & Chalk and Wrote out Sets at Corners 2 & 3 and then documented ALL via Instagram and Slack. While the options for breakfast flatbread sandwiches are limited, they can be customized much the same way as the chain's lunch-and-dinner subs. Per Sandwich: 510 calories, 29 g fat (10 g saturated fat), 1,720 mg sodium, 41 g carbs (4 g fiber, 5 g sugar), . 2023 Dotdash Media, Inc. All rights reserved. The sodium count on this sub is out of control. Again, the calorie counts I've listed below don't include dressing. Subway does offer limited gluten-free bread options. Undoubtedly, ham, salami, and bologna are in the Cold Cut Combo, but it contains 360 calories. Choose a wrap instead of a sandwich, and get 290 calories in either the Spinach wrap or the Tomato Basil Wrap. For example, a footlong steak, egg, and cheese flatbread sandwich on cheesy garlic bread with double meat, bacon, oil, tomatoes, spinach, red onions, and green peppers, has over 2,000 calories, 126g fat, 45g saturated fat, 101g carbs, and 5,110mg of sodium (almost five times the recommended daily value for adults). There are 110 calories in 1 serving (92 g) of Subway Subway Club Meats. Next up is Subway Turkey sub with 263 calories, equal to 1100 kilojoules. As with Subway's regular subs, an otherwise healthy wrap can be easily overpacked with high-calorie, high-fat, and high-sodium add-ons. Your doctor may prescribe decreased intakes of sodium if you experience high blood pressure or other medical problems. With Subways growing global presence, you can also order ahead online, at which time you can get an estimate of the nutrition content of your custom-made meal before you go. Thats why weve kept it on this list! 206 grams. The 6 Inch version has calories comparable to the big burgers of famous burger joints. Get delivery or takeout from Subway at 100 Alex Lane in Charleston. If you buy a footlong sub, youll need to approximately double the values. Sub on 9-Grain Wheat Bread (6"), without dressing, Tuna Sub on 9-Grain Wheat Bread (6"), without dressing, Turkey Breast Sub on 9-Grain Wheat Bread (6"), Spicy Italian Sub on 9-Grain Wheat Bread (6"), without dressing, Oven Roasted Chicken Sub on 9-Grain Wheat Bread (6"), Chicken & Bacon Ranch Sub on 9-Grain Wheat Bread (6"), without dressing, Veggie Delite Sub on 9-Grain Wheat Bread (6"), Black Forest Ham Sub on 9-Grain Wheat Bread (6"), Cold Cut Combo Sub on 9-Grain Wheat Bread (6"), without dressing, Buffalo Chicken Sub on 9-Grain Wheat Bread (6"), with Regular Ranch Dressing, Subway Melt Sub on 9-Grain Wheat Bread (6"), Turkey & Black Forest Ham Sub on 9-Grain Wheat Bread (6"), Big Philly Cheesesteak Sub on 9-Grain Wheat Bread (6"), Rotisserie-Style Chicken Sub on 9-Grain Wheat Bread (6"), Subway Club Sub on 9-Grain Wheat Bread (6"), Roast Beef Sub on 9-Grain Wheat Bread (6"), Carved Turkey Sub on 9-Grain Wheat Bread (6"), without dressing, Turkey Italiano Melt Sub on 9-Grain Wheat Bread (6"), without dressing, Albuquerque Turkey Sub on 9-Grain Wheat Bread (6"), Sweet Onion Chicken Teriyaki, on Tomato Basil Wrap, Oven Roasted Chicken Breast, on Spinach Wrap, Rotisserie-Style Chicken Caesar, on Spinach Wrap, Turkey, Bacon & Guacamole, on Tomato Basil Wrap, Chicken & Bacon Ranch, on Tomato Basil Wrap, Rotisserie-Style Chicken, on Spinach Wrap, Chipotle Southwest Steak on Tomato Basil Wrap, Subway Seafood Sensation, on Spinach Wrap, 6 inch Bacon, Egg White & Cheese Flatbread, 6 inch Black Forest Ham, Egg & Cheese Flatbread, 6 inch Black Forest Ham, Egg White & Cheese, 6 inch Black Forest Ham, Egg White & Cheese Flatbread, 6 inch Breakfast B.M.T Flatbread with Egg White, 6 inch Buffalo Chicken with Chicken Strips, 6 inch Caesar Chicken Melt with Chicken Strips, 6 inch Chicken Caesar Melt Rotisserie Style, 6 inch Mega Melt Flatbread with Egg White, 6 inch Sausage, Egg White & Cheese Flatbread, 6 inch Steak, Egg White & Cheese Flatbread, 6 inch Sunrise Subway Melt Flatbread with Egg White, 6 inch Sunrise Subway Melt with Egg White, Chicken & Bacon Ranch Melt on Tomato Basil Wrap, Footlong Bacon, Egg White & Cheese Flatbread, Footlong Black Forest Ham, Egg & Cheese Flatbread, Footlong Black Forest Ham, Egg White & Cheese, Footlong Black Forest Ham, Egg White & Cheese Flatbread, Footlong Breakfast B.M.T Flatbread with Egg White, Footlong Buffalo Chicken Rotisserie-Style, Footlong Buffalo Chicken with Chicken Strips, Footlong Caesar Chicken Melt with Chicken Strips, Footlong Chicken Caesar Melt Rotisserie Style, Footlong Egg White Sunrise Subway Melt Flatbread, Footlong Mega Melt Flatbread with Egg White, Footlong Sausage, Egg White & Cheese Flatbread, Footlong Steak, Egg White & Cheese Flatbread, Footlong Sunrise Subway Melt Flatbread with Egg White, Footlong Sunrise Subway Melt with Egg White, Footlong Turkey Breast & Black Forest Ham, Oven Roasted Chicken Breast on Spinach Wrap, Rotisserie-Style Chicken Caesar on Spinach Wrap, Sweet Onion Chicken Teriyaki on Tomato Basil Wrap, Turkey, Bacon & Guacamole on Tomato Basil Wrap. American Heart Association. http://www.subway.com/menu/MenuCategoryItems.aspx?CC=USA&LC=ENG&MenuTypeId=1&MenuId=35 1 2 3 A Fresh Fit menu includes the Turkey Breast sandwich. Subway offers choices for gluten-free, low-carb, low-fat, vegetarian, and vegan diets, but doesnt have low-sodium menu items. No delivery fee on your first order! The lowest calorie sub sandwich at Subway is the Leg Ham sub. I would advise adding a little sweet mustard for getting low in calories and to provide a sweet twist to your salty sub. About The Diet Chef . Its a fiber-rich protein-packed sandwich with some mustard spread. Specialties: Jamba Juice Company is a global healthy lifestyle brand that inspires and simplifies healthful living through freshly blended whole fruit and vegetable smoothies, bowls, juices, cold-pressed shots, boosts, snacks, and meal replacements. Well, wonder no more because thats exactly what weve done here! No locked Features All features are 100% FREE. Remember to ask for the standard 6 Inch roast beef sub if you want to stay under 270 calories! So you can check that out if you want to dive deeper into the calorie breakdown. If you tried any of these options, or have a favorite low calorie order you want to share, feel free to let me know in the comments. You'll get spinach, peppers and other veggies plus all eight meatballs (count 'em!) Egg & Mayo. Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Not only does this make the tuna soft and tear the texture, but it also makes it more calorie-rich and fatty to make the sandwich unhealthy. You'll get spinach, peppers and other veggies plus all eight meatballs (count 'em!) 1 serving for 6" sandwich or salad (0.5 oz), 1 serving for 6" sandwich or salad (3 oz), 1 serving for 6" sandwich or salad (0.7 oz), 1 serving for 6" sandwich or salad (4 oz), 1 serving for 6" sandwich or salad (2 oz), 1 serving for 6" sandwich or salad (0.3 oz), 1 serving for 6" sandwich or salad (3.5 oz), 1 serving for 6" sandwich or sauce (0.7 oz), 1 serving for 6" sandwich or salad (0.6 oz), 1 serving for 6" sandwich or salad (2.8 oz), 1 serving for 6" sandwich or salad (1.2 oz), 1 serving for 6" sandwich or salad (1 oz), 1 serving for 6" sandwich or salad (1.3 oz), Egg White & Cheese Omelet Sandwich on Flatbread (6"), Egg & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Steak, Egg White & Cheese Omelet Sandwich on Flatbread (6"), Bacon, Egg & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Black Forest Ham, Egg White & Cheese Omelet Sandwich on Flatbread (6"), Bacon, Egg White & Cheese Omelet Sandwich on Flatbread (6"), Egg & Cheese Omelet Sandwich on Flatbread (6"), Egg White & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Steak, Egg White & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Mega Melt Egg & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Sunrise Subway Melt Egg & Cheese Omelet Sandwich on Flatbread (6"), Black Forest Ham, Egg White & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Turkey, Egg White & Cheese Omelet on Flatbread (6"), Black Forest Ham, Egg & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Sausage, Egg & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Black Forest Ham, Egg & Cheese Omelet Sandwich on Flatbread (6"), Bacon, Egg & Cheese Omelet Sandwich on Flatbread (6"), Bacon, Egg White & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Sunrise Subway Melt Egg White & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Turkey, Egg & Cheese Omelet on Flatbread (6"), Turkey, Egg & Cheese Omelet on 9-Grain Wheat Bread (6"), Sausage, Egg & Cheese Omelet Sandwich on Flatbread (6"), Breakfast BMT Egg White & Cheese Omelet Sandwich on Flatbread (6"), Steak, Egg & Cheese Omelet Sandwich on Flatbread (6"), Steak, Egg & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Sunrise Subway Melt Egg White & Cheese Omelet Sandwich on Flatbread (6"), Breakfast BMT Egg & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Sausage, Egg White & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Mega Melt Egg & Cheese Omelet Sandwich on Flatbread (6"), Sausage, Egg White & Cheese Omelet Sandwich on Flatbread (6"), Breakfast BMT Egg & Cheese Omelet Sandwich on Flatbread (6"), Mega Melt Egg White & Cheese Omelet Sandwich on Flatbread (6"), Mega Melt Egg White & Cheese Omelet Sandwichon on 9-Grain Wheat Bread, Sunrise Subway Melt Egg & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Breakfast BMT Egg White & Cheese Omelet Sandwich on 9-Grain Wheat Bread (6"), Turkey, Egg White & Cheese Omelet on 9-Grain Wheat Bread (6"), Kids, Turkey Breast Sub on 9-Grain Wheat Bread, Kids, Black Forest Ham Sub on 9-Grain Wheat Bread, Kids, Roast Beef Sub on 9-Grain Wheat Bread, Steak & Cheese Chopped Salad, without dressing, Italian B.M.T. "The creation of a low calorie menu without sacrificing taste [part of the brand's mission is its commitment to hearty and flavorful food] was a tall order," says Robin Sorensen, co-founder, Firehouse Subs. It has 4g fat (including 0.90g saturated fat), 22.8g protein, and 38.5 grams of carbohydrates. 25 of the Best Australian Weight Loss Shakes, Compared! This vegetarian sandwich has a combination of lettuce, spinach, tomatoes, cucumbers, green peppers, and red onions. To make healthier choices at Subway, consider ordering a sandwich on whole-grain bread with lean protein, and load up on fresh vegetables like lettuce, tomatoes, and cucumbers. The nutrition info below ranks Subways sandwich creations as featured on its menu, as well as some example customizations that will lower (or increase) the calorie, fat, and sodium content of your order significantly. Also, to keep your salad even lower in calories, just ask for light dressing, or get it on the side and use a small amount. Didn't find what you're looking for? The easiest way to eat fewer calories at Subway is by choosing the salad version of your favorite sandwich. View menu and reviews for SUBWAY in Binghamton, plus popular items & reviews. Grilled chicken packs a ton of protein with few calories. The Gluten-Free bread is manufactured in a gluten-free facility. here stands for biggest, meatiest, and tastiest. It has 10.4g fat (including 4.4g saturated fat), 24.1g protein, and 40.3 grams of carbohydrates. Specifically, adults and teens eating at Subway estimated that they were consuming 20 to 25 percent fewer calories than if they were eating at a restaurant such as McDonald's. Tasty components like cheddar, bacon, chicken breast, and ranch sauce may cost you about 610 calories for a mere 6-inch sub combined. If you make it a footlong on higher-carb bread like Italian herb and cheese, add Swiss cheese, extra veggies, oil and vinegar, mayonnaise, honey mustard, and extras like bacon, the 250-calorie sandwich becomes a 1200-calorie sub with 66g fat and 3260mg sodium. Other User Submitted Calorie Info Matching: Subway Footlong Subway, Footlong Turkey Breast And Ham (1 serving) Calories: 580 , Fat: 10g , Carbs: 47g , Protein: 20g A Systematic Review and Meta-Analysis", Academy of Nutrition and Dietetics: "Carbohydrates Part of a Healthy Diet". I'm Joe Duff - The Diet Chef, and I've been creating low carb keto recipes for over 15 years. This guide has all the lowest calorie subs, sandwiches, salads, and toppings Subway has to offer. Subway Chocolate Chip Food database and calorie counter Subway Chocolate Chip Nutrition Facts Serving Size 1 serving (45 g) Amount Per Serving Calories 210 % Daily Values* Total Fat 10.00g 13% Saturated Fat 5.000g 25% Trans Fat 0.000g Cholesterol 10mg 3% Sodium 120mg 5% Total Carbohydrate 30.00g 11% Dietary Fiber 1.0g 4% Sugars 18.00g Heartfelt KUDOS TO: Sir-Mix-a-Lot was our Site Q. If you add two pieces of cheese, 40 to 60 calories and 35-45 fat calories are added. This sandwich is a center of attraction at just 200 calories (without cheese). Subway only offers cookies for a sweet treat, typically as part of a meal. TheRtHonLaqueesha 6 mo. All you have to do is to know how to use it effectively. This has 260 calories, 4 grams of fat, 1.5 grams of saturated fat, and 810 milligrams of sodium. is listed on their calorie board (Posted listings are required in nyc) as 280 calories. Did we miss your favourite Subway menu choice? 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