1 serving (200 grams) contains 280 calories, 18.0 grams of protein, 3.0 grams of fat, and 46.0 grams of carbohydrates.
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Nutrition Information
Calories |
329.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.5 g | 4% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 29.4 mg | 9% | |
| Sodium | 894.1 mg | 38% | |
| Total Carbohydrates | 54.1 g | 19% | |
| Dietary Fiber | 5.9 g | 21% | |
| Sugars | 5.9 g | ||
| protein | 21.2 g | 42% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 176.5 mg | 13% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 294.1 mg | 6% | |
* 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 turkey sandwich
The Subway Turkey Sandwich is a popular choice in fast-food cuisine, featuring lean roasted turkey slices layered with fresh veggies and condiments inside a choice of bread. Originating as part of Subway’s healthier menu offerings, this sandwich aligns with the brand's move toward nutritious fast-food options. A typical six-inch turkey sandwich contains roughly 280–300 calories, depending on added toppings and sauces. It delivers approximately 18–20 grams of protein, low amounts of saturated fat, and a moderate carbohydrate load, making it a balanced option for many diets. The sandwich is also a source of several essential nutrients like vitamin B6, niacin, and selenium from the turkey, as well as vitamin C and fiber from added vegetables like lettuce, tomato, or peppers.
Health Benefits
- Supports muscle and tissue repair due to high protein content from turkey (18-20 grams per serving).
- Promotes immune system function with vitamin C from fresh vegetables like tomatoes or peppers.
- Contains selenium, an antioxidant in turkey meat that supports cellular health and thyroid function.
Dietary Considerations
Selection and Storage
Consume immediately or store refrigerated for up to one day to maintain freshness; avoid freezing due to quality loss in bread and vegetables.
Common Questions About Subway turkey sandwich Nutrition
How much protein is in a Subway Turkey Sandwich?
A 6-inch Subway Turkey Sandwich contains approximately 18 grams of protein, making it a moderate protein option. The protein comes mainly from the sliced turkey breast, which is a lean source of protein.
Is a Subway Turkey Sandwich suitable for a low-carb or keto diet?
A standard Subway Turkey Sandwich on 9-grain wheat bread contains about 44 grams of carbs, so it is not suitable for strict keto diets. However, it can be made low-carb or keto-friendly by opting for a salad base or choosing lettuce wrap instead of bread.
What are the health benefits or concerns of eating a Subway Turkey Sandwich?
The Turkey Sandwich is low in fat (3 grams saturated fat for a 6-inch) and provides essential nutrients like fiber (3-5 grams, depending on bread choice) and protein. However, it is relatively high in sodium, containing around 780-800 mg per 6-inch sandwich, which can be a concern for those monitoring their salt intake.
What is a healthy serving recommendation for a Subway Turkey Sandwich?
For a balanced meal, stick to the 6-inch sandwich and pair it with a side salad or fresh vegetables instead of chips. Opt for whole-grain bread and avoid high-calorie sauces like mayonnaise; request lighter options such as mustard or vinegar for additional flavor without extra calories.
How does a Subway Turkey Sandwich compare to similar sandwiches?
Compared to options like Subway's Meatball Marinara or Italian B.M.T., the Turkey Sandwich is lower in calories (280-320 for a 6-inch) and saturated fat. It is also a leaner source of protein compared to heavier meat or cheese-focused sandwiches, making it a healthier choice for those watching calories or fat intake.
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.
