Veggie delite

Lunch

Item Rating: 80/100

1 serving (200 grams) contains 230 calories, 9.0 grams of protein, 2.5 grams of fat, and 44.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

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		329.4 mg	14%
Total Carbohydrates		51.8 g	18%
	Dietary Fiber	5.9 g	21%
	Sugars	5.9 g
protein		10.6 g	21%
Vitamin D		0 mcg	0%
Calcium		117.6 mg	9%
Iron		2.9 mg	16%
Potassium		411.8 mg	8%

* 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

🍯 Low sugar

Source of Calories

Fat: 26 cal (9.5%)

Protein: 42 cal (15.4%)

Carbs: 207 cal (75.2%)

About Veggie delite

The Veggie Delite is a plant-based meal typically associated with sandwich offerings but can also refer to a veggie-packed plate or salad. Its origins lie in emphasizing fresh, raw, and wholesome plant ingredients, drawing from a mix of global cuisines that celebrate seasonal vegetables. This dish usually includes a variety of vegetables such as lettuce, tomatoes, cucumbers, spinach, and peppers, which are nutrient-dense and low in calories. It offers a rich source of vitamins (like vitamin C and K), minerals (like potassium and magnesium), and dietary fiber while being naturally low in fat and cholesterol, making it a heart-healthy and weight-conscious choice.

Health Benefits

• Supports heart health due to high fiber content, which can help reduce cholesterol levels.
• Promotes healthy digestion with an abundance of fiber and water-rich vegetables like cucumbers and lettuce.
• Boosts immune function through vitamin C sources like tomatoes and peppers, which act as antioxidants.

Dietary Considerations

Allergens: Contains gluten (if bread is included), soy (if soy-based condiments are used)

Suitable for: Vegetarian, vegan, low-fat

Not suitable for: Gluten-free (if bread or croutons are included), fodmap-sensitive (if onions or garlic are present)

Selection and Storage

Store washed and cut vegetables in airtight containers in the refrigerator and consume within 3-4 days for maximum freshness.

Common Questions About Veggie delite Nutrition

Is Veggie Delite high in protein?

Veggie Delite is not particularly high in protein. A 6-inch Veggie Delite from Subway contains approximately 8 grams of protein, primarily from the vegetables and optional bread. For a protein boost, consider adding extras like avocado or a plant-based protein option if available.

Can I eat Veggie Delite on a keto diet?

Veggie Delite is not typically keto-friendly in its standard form due to the bread, which can contain around 40 grams of carbs for a 6-inch sandwich. To make it keto-compatible, you can order it as a salad without bread and ensure the dressing has low or no sugar.

What are the health benefits of Veggie Delite?

Veggie Delite is a low-calorie option, with around 200 calories for a 6-inch sandwich (without cheese or dressings), making it a good choice for those watching their calorie intake. It's packed with fiber, vitamins like Vitamin C and Vitamin A from the various vegetables, and comes with little saturated fat, contributing to heart health.

What is the recommended portion size for Veggie Delite?

A standard serving size of Veggie Delite is a 6-inch sandwich, which provides a balanced meal under 250 calories without extra toppings. However, for those with higher calorie needs or intense physical activity, the 12-inch version may be suitable, while others may prefer it as a salad to reduce calorie and carb intake even further.

How does Veggie Delite compare to other Subway sandwiches?

Veggie Delite is one of the healthiest sandwich options at Subway due to its low calorie (about 200 for a 6-inch), low-fat, and no cholesterol content, especially compared to meat-filled options like the Italian BMT or Meatball Marinara, which can be much higher in calories, fat, and sodium. For those seeking plant-based or vegetarian options, Veggie Delite is a clear winner.

Data Sources & Scientific References