Subway Nutrition

Subway is one popular fast-food restaurant that is dedicated to serving healthy eating choices and giving consumers a positive experience when it comes to nutrition, from calories to protein, sodium, sugar, and carbs.

But not all items on the Subway menu contains proper nutrition you need to eat a balanced, healthy meal. Some sandwiches on the Subway menu are more indulgent with lots of calories, fat, and sodium like the popular Meatball Marinara, while other sandwiches are on the lighter side with fewer calories like the Veggie Delite and Turkey Breast subs.

Subway Items Menu NutritionMaybe you are watching your weight or simply want to be more conscious of what you are consuming. When you’re on a specific diet like a low-carb diet, low-calorie diet, low sodium diet, or paleo diet, it is important to know what kind of nutrition is in the menu items you are eating so you can achieve your weight loss and health goals. All of these nutrition facts and values can be confusing, however, so let’s break it down. Generally, the menu items that are high in fat contain mayo, ranch, thousand island, and heavier sauces, as well as bacon and roast beef. If you want a menu item that is low in fat, search for a salad or sub with lean meat like chicken or turkey, lots of veggies, and low fat dressing like olive oil. If you are concerned about fat or calories but still want to enjoy one of the popular subs on the menu, choose a six-inch serving.

Don’t forget, you can choose to make Subway sandwiches combos meal by adding chips and a drink. You have tons of choices, but to keep your nutrition values safe, opt for no chips or baked ones (lower in calories) and a water. The fountain drinks on the Subway menu are full of sugar, while the chips tend to be loaded with fat and sodium.

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Here’s a look at the latest Subway menu nutrition facts.

FoodCaloriesFatCarbsProtein

Subway Sandwiches

Black Forest Ham2904.54618
Chicken & Bacon Ranch Melt590304437
Classic Tuna470254120
Cold Cut Combo340124317
Italian B.M.T.®390174319
Meatball Marinara460185320
Oven Roasted Chicken32054623
Roast Beef32054525
Rotisserie-Style Chicken35064529
Spicy Italian470244319
Steak & Cheese360104324
Steak Club530264428
Subway Club®3104.54623
Sweet Onion Chicken Teriyaki37045825
Turkey BreastTurkey Breast2803.54618
Turkey Reuben410154231
Veggie Delite®2302.5448

Subway Salads

Black Forest Ham11031312
Chicken & Bacon Ranch 540401532
Cold Cut Combo180111312
Italian B.M.T.® 230151314
Meatball Marinara 310172715
Oven Roasted Chicken1503.51317
Roast Beef1403.51219
Rotisserie-Style Chicken1704.51223
Spicy Italian310231314
Steak & Cheese21081620
Steak Club250121322
Subway Club®1403.51318
Sweet Onion Chicken Teriyaki23033419
Tuna310241115
Turkey Breast11021312
Turkey Reuben330182126
Veggie Delite®601113

Breakfast Food

Bacon, Egg & Cheese460214325
Black Forest Ham, Egg & Cheese410164423
Egg & Cheese38054319
Steak, Egg & Cheese45064528

Extra Menu Items

Bacon80516
Beef Chili Soup350222021
Black Bean Soup1013912
Broccoli Cheddar Soup1709185
Chicken Tortilla Soup1104.5126
Chocolate Chip Cookie20010302
Chocolate Chip with Rainbow Gems21010302
Chocolate Chunk Cookie21010302
Creamy Chicken & Dumpling Soup1504.5208
Creamy Chicken & Wild Rice Soup19011167
Double Chocolate2109302
French Onion Soup (includes bread, cheese)1506195
Loaded Baked Potato Soup21013155
Pepperoni80714
Raspberry Cheesecake Cookie2009292
Tomato Basil Soup1303.5154
White Chip Macadamia Nut Cookie22011282

Bread

Roasted Garlic2302.5458
9-Grain Honey Oat2303438
9-Grain Wheat2102408
Flatbread***2304.5397
Hearty Italian**2102.5407
Italian2002.5387
Italian Herbs & Cheese2405419
Jalapeño Cheese2405409
Mini Italian1301.5255
Mini Wheat1401.5275
Monterey Cheddar**24063810
Multigrain Flatbread2205388
Parmesan Oregano**2102.5407
Rosemary & Sea Salt2203407
Rye**1902.5348

Cheese Options

American403.512
Cheddar**604.504
Monterey Cheddar504.503
Pepperjack**50402
Provolone**50404
Shredded Mozzarella40303
Swiss**504.504

Sauces

Chipotle Southwest1001010
Cranberry Mustard Sauce**400.580
Honey Mustard**30070
Light Mayonnaise50510
Oil45500
Ranch1101110
Red Wine Vinegar0000
Regular Mayonnaise1101200
Spicy Brown Mustard5010
Subway® Vinaigrette40410
Sweet Onion40090
Yellow Mustard5010

Veggies and Toppings

Banana Peppers0000
Black Olives0000
Cucumbers0010
Green Peppers0000
Jalapenos0000
Lettuce0010
Pickles0000
Red Onions0010
Spinach0000
Tomatoes5010

Protein

Guacamole**70631