Subway Nutritional Information gathered from:
http://www.subway.com/nutrition/nutritionlist.aspxand from the Subway pamphlet which is also available online at
http://www.subway.com/Nutrition/Files/NutritionValues.pdf
Note: Individual meat values are approximate, as the site does not list it separately.
Contents:
Sandwiches
Bread
Cheese
Condiments & Dressing
Chips
Breakfast
Desserts
SANDWICH CHOICES:
Ordered by complete 6" sandwich calories with 9-grain bread, cheese, condiments & 5 veggies.
6" Sandwich Portions:
Cal / Fat / Carbs
Bacon (2): Additional Topping
50 / 3.5 / 3
Turkey, Breast:
70 / 1.5 / 4
Sandwich Avg:
280 / 3.5 / 46
with Honey Mustard:
310 / 4 / 53
with Swiss Cheese:
360 / 8 / 53
add Bacon:
410 / 12 / 53
Turkey & Ham:
70 / 2 / 4
Sandwich Avg:
280 / 4 / 46
with light mayo:
330 / 9 / 47
with American Cheese:
370 / 12 / 48
Beef, Roast:
100 / 3 / 3
Sandwich Avg:
320 / 5 / 45
with Brown Mustard:
330 / 5 / 46
with Pepperjack Cheese:
380 / 9 / 46
Ham, Black Forest:
70 / 2.5 / 4
Sandwich Avg:
290 / 4.5 / 46
with Light Mayo:
340 / 10 / 47
with American Cheese:
390 / 13 / 48
Steak and Cheese:
130 / 4 / 6
Sandwhich Avg:
340 / 6 / 47
with Swiss Cheese:
390 / 10 / 47
Club: (Turkey/Roast Beef/Ham)
100 / 3 / 4
Sandwich Avg:
310 / 4.5 / 46
with Light Mayo:
360 / 10 / 47
with American Cheese:
400 / 13 / 48
Chicken, Oven Roasted:
100 / 3 / 6
Sandwich Avg:
320 / 5 / 47
with Light Mayo:
370 / 10 / 48
with American Cheese:
410 / 13 / 49
Bacon (4): BLT
100 / 7 / 6
Sandwich Avg:
320 / 9 / 43
with Light Mayo:
370 / 14 / 44
with American Cheese:
410 / 17 / 45
Chicken, Buffalo Glazed:
100 / 1.5 / 4
Sandwich Avg:
310 / 3.5 / 45
with Ranch:
420 / 15 / 46
Subway Melt: turkey, ham, bacon
120 / 6 / 4
with Light Mayo:
380 / 13 / 47
with American Cheese:
420 / 16 / 48
Chicken, Teriyaki:
130 / 2.5 / 8
Sandwich Avg:
340 / 4.5 / 50
with Sweet Onion Sauce:
380 / 4.5 / 59
with Swiss Cheese:
430 / 9 / 59
Cold Cut Combo: (Turkey, ham, salami, bologna)
150 / 11 / 4
Sandwich Avg:
370 / 13 / 46
with Light Mayo:
420 / 48 / 47
with American Cheese:
460 / 21 / 48
Italian BMT: (salami, pepperoni, Ham)
190 / 14 / 4
Sandwich Avg:
410 / 16 / 46
with Mustard & Provolone Cheese:
470 / 20 / 47
Tuna: made with mayo
250 / 21 / 2
Sandwich Avg:
470 / 24 / 44
Meatball Marinara:
270 / 16 / 18
Sandwich Avg:
480 / 18 / 59
Chicken Parmesan: (with marinara)
240 / 11 / 21
Sandwich Avg:
460 / 13 / 62
with Provolone Cheese:
510 / 17 / 62
Spicy Italian: (pepperoni, salami)
260 / 22 / 4
Sandwich Avg:
480 / 24 / 46
with Mustard & Provolone Cheese:
540 / 28 / 47
Philly Cheesesteak:
240 / 11 / 9
Sandwich Avg w/Monterrey Cheddar:
500 / 17 / 51
with Light Mayo:
550 / 22 / 52
BREAD CHOICES:
Ordered by calories
6" Sandwich Breads:
Cal Fat Carb Pro Sod Sug
Italian White
200 / 2 / 38 / 7 / 290 / 5
9-Grain Wheat
210 / 2 / 40 / 8 / 310 / 5
Hearty Italian
210 / 2.5 / 41 / 7 / 290 / 5
Parmesan Oregano
220 / 2.5 / 40 / 8 / 440 / 5
Flatbread
220 / 1 / 38 / 7 / 450 / 2
Roasted Garlic
230 / 2.5 / 45 / 8 / 1260 / 7
Monterrey Cheddar
240 / 6 / 38 / 10 / 360 / 5
Italian Herb & Cheese
250 / 5 / 40 / 9 / 490 / 5
Honey Oat
260 / 3 / 48 / 9 / 330 / 9
CHEESE CHOICES:
Ordered by calories, then by fat
6" Sandwich Portion = 1 whole slice:
Cal / Fat
Mozzarella Cheese:
40 / 3
American Cheese:
40 / 3.5
Pepperjack Cheese:
50 / 4
Provolone Cheese:
50 / 4
Monterrey Cheddar:
50 / 4.5
Swiss Cheese:
50 / 4.5
Cheddar Cheese:
60 / 5
CONDIMENT CHOICES:
Ordered by Calories, then fat
Mustard, Yellow & Brown (2 tsp):
5 / 0
Ranch (amount on wrap):
25 / 2.5
Honey Mustard:
30 / 0
Sweet Onion:
40 / 0
Olive Oil Blend (1 tsp):
45 / 5
Mayonnaise, Light (1 T):
50 / 5
Chipotle Southwest:
100 / 10
Ranch, Sandwich:
110 / 11
Mayonnaise (1 T):
110 / 12
SALAD DRESSING:
Vinegar (1 tsp):0 / 0
Red Wine Vinaigrette:
30 / 0
Italian Salad Dressing:
35 / 0
Ranch Salad Dressing:
290 / 30
CHIP CHOICES:
Lays Classic230 / 15 / 23
Baked Lays Original
130 / 2 / 23
Baked Lays Sour Cr/Onion
140 / 3.5 / 24
Doritos Nacho Cheese
250 / 13 / 30
Sunchips Harvest Cheddar
210 / 9 / 29
Other Choices:
Sunchips Parmesan & Herb
Snapz Cruny Apply Crisps
Apple Slices
BREAKFAST CHOICES:
Cals / Fat / Carbs
ENGLISH MUFFIN:
Egg & Cheese170 / 6 / 24
Ham, Egg and Cheese
190 / 6 / 24
Bacon, Egg and Cheese
200 / 7 / 24
Steak, Egg and Cheese
200 / 6 / 25
Sunrise Subway Melt
230 / 8 / 26
Breakfast B.M.T. ® Melt
240 / 10 / 25
Egg Whites Only:
I prefer to have the extra protein I need while on a low cal diet. Removing the yolks really only reduces the
cholesterol level drastically.
OMELET SANDWICH:
Egg & Cheese360 / 12 / 44
Ham, Egg and Cheese
390 / 13 / 45
Bacon, Egg and Cheese
410 / 16 / 45
Steak, Egg and Cheese
430 / 15 / 47
Sunrise Subway Melt
470 / 17 / 48
Breakfast B.M.T. ® Melt
490 / 22 / 46
DESSERTS:
Yogurt parfait:160 / 2 / 30
Raspberry Cheesecake:
200 / 9 / 29
Oatmeal Raisin:
200 / 8 / 30
M&M:
210 / 10 / 32
Choc Chip:
220 / 10 / 30
White Macadamia Nut:
220 / 11 / 29
Peanut Butter:
220 / 12 / 26
Cookies avg:
220 / 10 / 29
I WILL ADD THESE LATER......
SOUPS:SALADS:
DRINKS:
VEGETABLES:
------------------------------------------------
MEAT - FULL NUTRITIONAL VALUES (6"):
BLACK FOREST HAM:
SERVING SIZE (g) 155
CALORIES 70
Calories from Fat 20
TOTAL FAT (g) 2.5
Saturated Fat (g) 1
Trans Fat* (g) 0
CHOLESTEROL (mg) 25
SODIUM (mg) 540
CARBOHYDRATES (G) 4
Dietary Fiber (g) 2
Sugars (g) 3
PROTEIN (G) 11
VITAMIN A % DV 6
VITAMIN C % DV 6
CALCIUM % DV 0
IRON % DV 4
OVEN ROASTED CHICKEN:
SERVING SIZE (g) 169
CALORIES 100
Calories from Fat 25
TOTAL FAT (g) 3
Saturated Fat (g) 1
Trans Fat* (g) 0
CHOLESTEROL (mg) 25
SODIUM (mg) 350
CARBOHYDRATES (G) 6
Dietary Fiber (g) 2
Sugars (g) 3
PROTEIN (G) 16
VITAMIN A % DV 6
VITAMIN C % DV 15
CALCIUM % DV 2
IRON % DV 2
ROAST BEEF:
SERVING SIZE (g) 169
CALORIES 100
Calories from Fat 25
TOTAL FAT (g) 3
Saturated Fat (g) 1
Trans Fat* (g) 0
CHOLESTEROL (mg) 45
SODIUM (mg) 400
CARBOHYDRATES (G) 3
Dietary Fiber (g) 2
Sugars (g) 2
PROTEIN (G) 17
VITAMIN A % DV 6
VITAMIN C % DV 8
CALCIUM % DV 2
IRON % DV 10
CLUB:
SERVING SIZE (g) 176
CALORIES 100
Calories from Fat 25
TOTAL FAT (g) 3
Saturated Fat (g) 1
Trans Fat* (g) 0
CHOLESTEROL (mg) 40
SODIUM (mg) 590
CARBOHYDRATES (G) 4
Dietary Fiber (g) 2
Sugars (g) 2
PROTEIN (G) 16
VITAMIN A % DV 6
VITAMIN C % DV 6
CALCIUM % DV 2
IRON % DV 8
CHICKEN TERIYAKI:
SERVING SIZE (g) 190
CALORIES 130
Calories from Fat 20
TOTAL FAT (g) 2.5
Saturated Fat (g) 1
Trans Fat* (g) 0
CHOLESTEROL (mg) 50
SODIUM (mg) 520
CARBOHYDRATES (G) 8
Dietary Fiber (g) 2
Sugars (g) 5
PROTEIN (G) 19
VITAMIN A % DV 8
VITAMIN C % DV 15
CALCIUM % DV 4
IRON % DV 6
TURKEY BREAST:
SERVING SIZE (g) 155
CALORIES 70
Calories from Fat 15
TOTAL FAT (g) 1.5
Saturated Fat (g) 0
Trans Fat* (g) 0
CHOLESTEROL (mg) 20
SODIUM (mg) 520
CARBOHYDRATES (G) 4
Dietary Fiber (g) 2
Sugars (g) 2
PROTEIN (G) 11
VITAMIN A % DV 6
VITAMIN C % DV 6
CALCIUM % DV 2
IRON % DV 4
BACON (2):
SERVING SIZE (g) 107
CALORIES 50
Calories from Fat 30
TOTAL FAT (g) 3.5
Saturated Fat (g) 2
Trans Fat* (g) 0
CHOLESTEROL (mg) 10
SODIUM (mg) 200
CARBOHYDRATES (G) 3
Dietary Fiber (g) 1
Sugars (g) 1
PROTEIN (G) 5
VITAMIN A % DV 6
VITAMIN C % DV 6
CALCIUM % DV 2
IRON % DV 4
PHILLY CHEESESTEAK MEAT:
SERVING SIZE (g) 219
CALORIES 240
Calories from Fat 90
TOTAL FAT (g) 11
Saturated Fat (g) 5
Trans Fat* (g) 1
CHOLESTEROL (mg) 70
SODIUM (mg) 930
CARBOHYDRATES (G) 9
Dietary Fiber (g) 2
Sugars (g) 3
PROTEIN (G) 28
VITAMIN A % DV 10
VITAMIN C % DV 6
CALCIUM % DV 15
IRON % DV 15
BUFFALO CHICKEN:
SERVING SIZE (g) 183
CALORIES 100
Calories from Fat 15
TOTAL FAT (g) 1.5
Saturated Fat (g) 0
Trans Fat* (g) 0
CHOLESTEROL (mg) 50
SODIUM (mg) 630
CARBOHYDRATES (G) 4
Dietary Fiber (g) 2
Sugars (g) 2
PROTEIN (G) 18
VITAMIN A % DV 6
VITAMIN C % DV 10
CALCIUM % DV 4
IRON % DV 4
COLD CUT COMBO:
SERVING SIZE (g) 169
CALORIES 150
Calories from Fat 90
TOTAL FAT (g) 11
Saturated Fat (g) 3.5
Trans Fat* (g) 0
CHOLESTEROL (mg) 50
SODIUM (mg) 840
CARBOHYDRATES (G) 4
Dietary Fiber (g) 2
Sugars (g) 2
PROTEIN (G) 11
VITAMIN A % DV 8
VITAMIN C % DV 8
CALCIUM % DV 6
IRON % DV 10
ITALIAN BMT:
SERVING SIZE (g) 162
CALORIES 190
Calories from Fat 130
TOTAL FAT (g) 14
Saturated Fat (g) 5
Trans Fat* (g) 0
CHOLESTEROL (mg) 45
SODIUM (mg) 1000
CARBOHYDRATES (G) 4
Dietary Fiber (g) 2
Sugars (g) 3
PROTEIN (G) 13
VITAMIN A % DV 6
VITAMIN C % DV 6
CALCIUM % DV 2
IRON % DV 4
MEATBALL MARINARA:
SERVING SIZE (g) 237
CALORIES 270
Calories from Fat 140
TOTAL FAT (g) 16
Saturated Fat (g) 6
Trans Fat* (g) 0.5
CHOLESTEROL (mg) 30
SODIUM (mg) 660
CARBOHYDRATES (G) 18
Dietary Fiber (g) 4
Sugars (g) 7
PROTEIN (G) 14
VITAMIN A % DV 20
VITAMIN C % DV 20
CALCIUM % DV 6
IRON % DV 10
STEAK & CHEESE MEAT:
SERVING SIZE (g) 169
CALORIES 130
Calories from Fat 45
TOTAL FAT (g) 4
Saturated Fat (g) 2
Trans Fat* (g) 0
CHOLESTEROL (mg) 40
SODIUM (mg) 570
CARBOHYDRATES (G) 6
Dietary Fiber (g) 2
Sugars (g) 3
PROTEIN (G) 17
VITAMIN A % DV 6
VITAMIN C % DV 6
CALCIUM % DV 2
IRON % DV 10
SPICY ITALIAN COMBO MEAT:
SERVING SIZE (g) 157
CALORIES 260
Calories from Fat 200
TOTAL FAT (g) 22
Saturated Fat (g) 8
Trans Fat* (g) 0.5
CHOLESTEROL (mg) 50
SODIUM (mg) 1220
CARBOHYDRATES (G) 4
Dietary Fiber (g) 2
Sugars (g) 3
PROTEIN (G) 13
VITAMIN A % DV 6
VITAMIN C % DV 6
CALCIUM % DV 2
IRON % DV 6
SUBWAY MELT MEAT:
SERVING SIZE (g) 155
CALORIES 70
Calories from Fat 20
TOTAL FAT (g) 2.5
Saturated Fat (g) 1
Trans Fat* (g) 0
CHOLESTEROL (mg) 25
SODIUM (mg) 530
CARBOHYDRATES (G) 4
Dietary Fiber (g) 2
Sugars (g) 3
PROTEIN (G) 11
VITAMIN A % DV 6
VITAMIN C % DV 6
CALCIUM % DV 2
IRON % DV 4
TUNA with mayo:
SERVING SIZE (g) 169
CALORIES 250
Calories from Fat 190
TOTAL FAT (g) 21
Saturated Fat (g) 3.5
Trans Fat* (g) 0
CHOLESTEROL (mg) 35
SODIUM (mg) 320
CARBOHYDRATES (G) 2
Dietary Fiber (g) 2
Sugars (g) 1
PROTEIN (G) 13
VITAMIN A % DV 6
VITAMIN C % DV 6
CALCIUM % DV 2
IRON % DV 8
CHICKEN PARMESAN:
SERVING SIZE (g) 203
CALORIES 240
Calories from Fat 100
TOTAL FAT (g) 11
Saturated Fat (g) 3
Trans Fat* (g) 0
CHOLESTEROL (mg) 30
SODIUM (mg) 660
CARBOHYDRATES (G) 21
Dietary Fiber (g) 2
Sugars (g) 4
PROTEIN (G) 15
VITAMIN A % DV 15
VITAMIN C % DV 15
CALCIUM % DV 10
IRON % DV 4
BUFFALO CHICKEN:
SERVING SIZE (g) 183
CALORIES 100
Calories from Fat 15
TOTAL FAT (g) 1.5
Saturated Fat (g) 0
Trans Fat* (g) 0
CHOLESTEROL (mg) 50
SODIUM (mg) 630
CARBOHYDRATES (G) 4
Dietary Fiber (g) 2
Sugars (g) 2
PROTEIN (G) 18
VITAMIN A % DV 6
VITAMIN C % DV 10
CALCIUM % DV 4
IRON % DV 4
