1 serving (200 grams) contains 230 calories, 8.0 grams of protein, 2.5 grams of fat, and 44.0 grams of carbohydrates.
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Nutrition Information
Calories |
270.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.9 g | 3% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 364.7 mg | 15% | |
| Total Carbohydrates | 51.8 g | 18% | |
| Dietary Fiber | 5.9 g | 21% | |
| Sugars | 5.9 g | ||
| protein | 9.4 g | 18% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 117.6 mg | 9% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 352.9 mg | 7% | |
* 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 veggie
The Subway Veggie sandwich is a customizable vegetarian option originating from Subway restaurants, known for its fresh, fast-food model. It is part of the American fast-food cuisine but emphasizes plant-based ingredients like lettuce, tomatoes, cucumber, bell peppers, onions, and spinach, layered onto bread. Nutritional profiles vary due to customization, bread choice, and added condiments, but on average, it is a low-calorie meal with about 200–400 calories per serving (without cheese or sauces). It provides dietary fiber, vitamins like vitamin C and A from vegetables, and carbohydrates from bread. Protein content is comparatively lower unless plant-based meat or other protein-rich toppings are added.
Health Benefits
- Rich in dietary fiber (4–10g per serving) due to the assortment of vegetables, supporting healthy digestion.
- Provides vitamin C from vegetables like bell peppers and tomatoes, aiding immune system health and collagen synthesis.
- Includes folate from spinach, essential for cell growth and DNA repair.
Dietary Considerations
Selection and Storage
Consume immediately or store in the refrigerator for up to 24 hours. Avoid adding sauces if planning to store, as they can cause sogginess.
Common Questions About Subway veggie Nutrition
How many calories and how much protein is in a Subway Veggie sub?
A standard 6-inch Subway Veggie sub on 9-grain wheat bread contains approximately 230 calories and 8 grams of protein. The calorie count can vary based on your choice of bread, toppings, and sauces, so customizing your sandwich will impact these values.
Is the Subway Veggie sub suitable for a vegan diet?
The Subway Veggie sub can be made vegan by choosing vegan-friendly bread (such as the Italian or sourdough) and avoiding non-vegan items like cheese or mayonnaise. Be sure to verify the ingredients of sauces and dressings to ensure they are free of animal-derived products.
What are the health benefits or concerns of eating a Subway Veggie sub?
The Subway Veggie sub is low in saturated fat and provides a good source of dietary fiber, depending on your choice of bread and toppings. However, some sauces can be high in sugar or sodium, so choose condiments wisely to maintain balance. Adding a variety of fresh vegetables can enhance its nutritional profile.
What is the recommended serving size for a Subway Veggie sub?
A 6-inch sub is considered one serving and can be ideal for a balanced meal, particularly if paired with water and a light side like apple slices. A footlong sub doubles the portion size, so consider sharing or saving half for another meal if you're managing calorie intake.
How does a Subway Veggie sub compare to other Subway sandwiches?
The Subway Veggie sub is one of the lowest-calorie options on the menu and typically contains less fat and sodium compared to meat-based sandwiches. However, it has lower protein content than subs with deli meats or grilled chicken, so you may want to add avocado or a plant-based protein to boost satiety.
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.
