1 serving (200 grams) contains 300 calories, 15.0 grams of protein, 10.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
352.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.8 g | 15% | |
| Saturated Fat | 3.5 g | 17% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 23.5 mg | 7% | |
| Sodium | 705.9 mg | 30% | |
| Total Carbohydrates | 47.1 g | 17% | |
| Dietary Fiber | 3.5 g | 12% | |
| Sugars | 5.9 g | ||
| protein | 17.6 g | 35% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 176.5 mg | 13% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 235.3 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 sandwich
Subway sandwiches are customizable meals originating from the global fast-food chain Subway, rooted in Western cuisine and popular worldwide. Subway offers a variety of bread options, proteins such as chicken, turkey, or vegetarian fillings, along with fresh vegetables, condiments, and cheeses. The nutritional profile varies significantly depending on customization, with options for lean protein, fiber from vegetables, and whole-grain bread for complex carbohydrates. A standard 6-inch turkey sandwich provides approximately 280 calories, 18g of protein, 5g of fat, and 41g of carbohydrates, making it a potentially balanced meal option for many diets. Additional toppings and dressings can adjust caloric and nutrient intake significantly, making customization key to meeting dietary goals.
Health Benefits
- High-protein options such as turkey and grilled chicken can support muscle repair and overall satiety (18g protein per serving in a standard turkey sandwich).
- Whole-grain bread choices are rich in dietary fiber, enhancing digestion and reducing cholesterol levels (up to 5g fiber per serving).
- Fresh vegetables like spinach, lettuce, and tomatoes provide essential vitamins such as Vitamin C, Vitamin K, and antioxidants, which support immune health and skin vitality.
Dietary Considerations
Selection and Storage
Subway sandwiches should be consumed fresh to avoid soggy bread. If storing, keep in a sealed container in the refrigerator and consume within 24 hours.
Common Questions About Subway sandwich Nutrition
What is the nutritional content of a Subway sandwich?
The nutritional content of a Subway sandwich varies by type and toppings. For example, a 6-inch Turkey Breast sandwich contains approximately 280 calories, 18g of protein, 3.5g of fat, and 39g of carbs. Specific sandwiches may also provide nutrients like dietary fiber, iron, and folate depending on the ingredients.
Can I eat a Subway sandwich on a low-carb or keto diet?
Many Subway sandwiches are high in carbs due to the bread, making them unsuitable for strict keto diets. However, Subway offers low-carb options like their salads or the 'No-Bread Bowls' customized with protein-rich toppings and low-carb vegetables. Avoid high-carb sauces and sugary dressings for better compatibility.
Are Subway sandwiches healthy?
Subway sandwiches can be a healthier fast food option if chosen carefully. Lean proteins like turkey or grilled chicken combined with whole-grain bread and fresh vegetables make for a balanced meal. However, higher-calorie options like those with bacon, meatballs, or creamy sauces may be less healthy due to their high fat and sodium content.
What is the recommended portion size for Subway sandwiches?
The 6-inch sandwich is considered a standard portion size for most adults, providing moderate calories and balanced macronutrients. If you're looking for a smaller portion, you could opt for the 'Mini' option, or for larger appetites, the Footlong. Pairing the sandwich with water or vegetables instead of chips or cookies can ensure a better-balanced meal.
How does a Subway sandwich compare to homemade sandwiches?
Homemade sandwiches allow more control over ingredients, making it easier to reduce sodium and unhealthy fats. Subway sandwiches, however, offer convenience and a variety of protein and fresh vegetable choices. Choosing whole-grain bread and lean proteins at Subway can make their sandwiches comparable to many homemade versions.
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.
