1 serving (350 grams) contains 150 calories, 20.0 grams of protein, 2.5 grams of fat, and 12.0 grams of carbohydrates.
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Nutrition Information
Calories |
101.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.7 g | 2% | |
| Saturated Fat | 0.3 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 30.4 mg | 10% | |
| Sodium | 405.4 mg | 17% | |
| Total Carbohydrates | 8.1 g | 2% | |
| Dietary Fiber | 2.0 g | 7% | |
| Sugars | 5.4 g | ||
| protein | 13.5 g | 27% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 27.0 mg | 2% | |
| Iron | 1.0 mg | 5% | |
| Potassium | 270.3 mg | 5% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Subway chicken teriyaki salad
The Subway Chicken Teriyaki Salad is a customizable dish featuring teriyaki-glazed chicken as its star ingredient, served atop a fresh bed of vegetables such as lettuce, spinach, cucumbers, and tomatoes. Originating from Subway's fast-casual menu, this salad draws influence from Asian cuisine with its sweet and savory teriyaki flavor. With an average serving containing approximately 200-300 calories (depending on toppings and dressing), it offers a protein-rich meal with about 20-25 grams of protein per serving while being low in carbohydrates and fats. It's a choice that caters to those seeking a balanced yet light option, combining lean protein with nutrient-dense vegetables.
Health Benefits
- The chicken provides high-quality protein (20-25 grams per serving), crucial for muscle repair and maintenance.
- Vegetables like spinach and lettuce deliver essential vitamins such as Vitamin A for immune support and eye health.
- Cucumbers contribute hydration and small amounts of potassium, aiding in electrolyte balance.
Dietary Considerations
Selection and Storage
Consume immediately after preparation for optimal freshness and to avoid spoilage of fresh vegetables and proteins.
Common Questions About Subway chicken teriyaki salad Nutrition
How many calories and how much protein is in a Subway Chicken Teriyaki Salad?
A Subway Chicken Teriyaki Salad contains approximately 250 calories and 23 grams of protein per serving. It also has around 7 grams of fat and 18 grams of carbohydrates, making it a relatively high-protein, moderate-calorie meal option.
Is the Subway Chicken Teriyaki Salad suitable for a keto or low-carb diet?
The Subway Chicken Teriyaki Salad is not ideal for a keto diet due to its 18 grams of carbohydrates, mainly from the teriyaki sauce. However, it can fit into some low-carb diets if modifications, such as removing the sauce, are made.
What are the health benefits and concerns of eating a Subway Chicken Teriyaki Salad?
The salad provides a substantial amount of protein, which supports muscle repair and satiety, along with some essential vitamins and minerals from the vegetables. However, the teriyaki sauce contains added sugars, which may be a concern for individuals monitoring their sugar intake or managing diabetes.
What is the recommended serving size for the Subway Chicken Teriyaki Salad?
The standard serving size is one salad bowl, typically around 342 grams. This portion provides a balanced meal that can fit into a 2,000-calorie diet for most people, though athletes or individuals with higher calorie needs may pair it with a side or additional protein.
How does the Subway Chicken Teriyaki Salad compare to the regular Teriyaki Chicken Sandwich in terms of nutrition?
The Subway Chicken Teriyaki Salad has fewer calories (250 vs. approximately 370 in the sandwich) and significantly fewer carbohydrates since it omits the bread, making it a lighter, lower-carb alternative. However, the salad retains similar protein levels and nutrients, depending on toppings and dressings.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
