By: Total Trainer Team
Subway is a sandwich shop that appears on many high streets throughout the UK and beyond. Subway is famous for offering tasty but low calorie and nutritious sandwich snacks that offer a wide variety of flavours and fillings for meat lovers and vegetarian lovers alike. Many people have used Subway as a way to create their own successful weight loss diet as eating 3 Subway sandwiches a day (the 6 inch version rather than the 12 inch version) would allow you to get a healthy amount of nutrients into a low calorie diet.
Below is a comprehensive list of sandwiches and snacks found on the Subway menu and their calories and nutritional values.
Subway sandwiches and food | Calories (kcal) | Protein (g) | Carbs (g) | Fats (g) |
1 Bowl / 206g Meatballs Bowl | 315 | 19 | 18 | 20 |
1 Cookie / 45g Cookies Chocolate Chip | 214 | 2 | 31 | 10 |
1 Cookie / 45g Cookies Chocolate Chip & Candy | 218 | 2 | 31 | 10 |
1 Cookie / 45g Cookies Chocolate Chunk | 226 | 2 | 31 | 10 |
1 Cookie / 45g Cookies Double Chocolate Chip | 212 | 2 | 30 | 10 |
1 Cookie / 45g Cookies Oatmeal & Raisin | 206 | 3 | 31 | 8 |
1 Cookie / 45g Cookies Sugar | 231 | 2 | 29 | 12 |
1 Cookie / 45g Cookies White Chip Macadamia Nut | 222 | 2 | 29 | 11 |
1 Doughnut / 49g Doughnuts Sugared | 207 | 3 | 21 | 12 |
1 Doughnut / 55g Doughnuts Chocolate | 243 | 4 | 21 | 16 |
1 Muffin / 111g Muffin Blueberry | 352 | 5 | 40 | 21 |
1 Muffin / 111g Muffin Chocolate Chunk | 394 | 6 | 44 | 23 |
1 Muffin / 111g Muffin Double Chocolate Chip | 389 | 6 | 45 | 22 |
1 Pack / 263g Wrap Sweet Onion Chicken Teriyaki | 283 | 30 | 24 | 6 |
1 Roll / 101g Bread Rolls, Honey Oat, Submarine, 6" | 223 | 7 | 44 | 3 |
1 Roll / 50g Bread Roll, White, Italian, Mini | 117 | 5 | 23 | 1 |
1 Roll / 53g Bread Roll, Wheat, Mini | 122 | 4 | 26 | 2 |
1 Roll / 75g Bread Roll, White, Italian, 6" | 178 | 7 | 35 | 2 |
1 Roll / 75g Bread Rolls, Deli Style, Submarine, 6" | 187 | 6 | 37 | 2 |
1 Roll / 79g Bread Roll, Hearty Italian, 6" | 189 | 7 | 37 | 2 |
1 Roll / 79g Bread Roll, Parmesan & Oregano, 6" | 190 | 7 | 36 | 3 |
1 Roll / 80g Bread Roll, Wheat, 6" | 183 | 8 | 35 | 2 |
1 Roll / 85g Bread Rolls, White, Submarine, 6" | 185 | 7 | 35 | 2 |
1 Roll / 86g Bread Roll, Italian, Herbs & Cheese | 220 | 9 | 36 | 5 |
1 Roll / 89g Bread Rolls, Hearty Italian, Submarine, 6" | 198 | 8 | 40 | 2 |
1 Roll / 90g Bread Rolls, Wheat, Submarine, 6" | 190 | 6 | 36 | 2 |
1 Roll / 91g Bread Roll, Honey Oat, 6" | 224 | 9 | 41 | 3 |
1 Salad / 314g Salad Veggie Delite, No Dressing | 58 | 3 | 7 | 1 |
1 Salad / 314g Salad Veggie Delite, No Dressing | 60 | 3 | 7 | 1 |
1 Salad / 371g Salad Beef, No Dressing | 127 | 18 | 7 | 2 |
1 Salad / 371g Salad Ham, No Dressing | 113 | 13 | 8 | 3 |
1 Salad / 371g Salad Turkey, Breast, No Dressing | 111 | 14 | 7 | 2 |
1 Salad / 385g Salad Chicken, Breast, No Dressing | 152 | 22 | 8 | 3 |
1 Salad / 404g Salad Club, No Dressing | 153 | 23 | 8 | 3 |
1 Salad / 404g Salad Club, No Dressing | 157 | 22 | 9 | 3 |
1 Serving / 15g Mayonnaise | 108 | 0 | 0 | 12 |
1 Serving / 15g Mayonnaise Light | 56 | 0 | 1 | 6 |
1 Serving / 21g Dressing Ranch | 42 | 0 | 0 | 4 |
1 Serving / 21g Sauce Chipotle Southwest | 88 | 0 | 2 | 9 |
1 Serving / 21g Sauce Honey & Mustard | 32 | 0 | 7 | 0 |
1 Serving / 21g Sauce Sweet Onion | 38 | 0 | 9 | 0 |
1 Serving / 24g Cheese Cheddar, Sliced, Processed | 88 | 4 | 0 | 7 |
1 Serving / 380g Salad Turkey Breast & Ham, No Dressing | 121 | 15 | 8 | 3 |
1 Serving / 427g Salad Sweet Onion Chicken Teriyaki, No Dressing | 206 | 23 | 20 | 4 |
1 Serving / 5g Oil Olive, Blend | 44 | 0 | 0 | 5 |
1 Sub / 135g Sandwich Sub, Ham, White Bread, Mini | 157 | 12 | 23 | 2 |
1 Sub / 145g Sandwich Sub, Beef, White Bread, Mini | 176 | 17 | 23 | 2 |
1 Sub / 151g Sandwich Sub, Sausage, Breakfast, White Bread, 6" | 359 | 18 | 42 | 14 |
1 Sub / 155g Sandwich Sub, Tuna & Cheese, White Bread, Mini | 251 | 14 | 24 | 11 |
1 Sub / 157g Sandwich Sub, Egg & Cheese, Breakfast, White Bread, 6" | 347 | 16 | 37 | 16 |
1 Sub / 158g Sandwich Sub, Tuna, & Cheese, Wheat Bread, Mini | 256 | 13 | 27 | 12 |
1 Sub / 162g Sandwich Sub, Egg & Cheese, Breakfast, Wheat Bread, 6" | 352 | 17 | 37 | 17 |
1 Sub / 164g Sandwich Sub, Veggie Delite, White Bread, Lite, 6" | 198 | 8 | 38 | 2 |
1 Sub / 179g Sandwich Sub, Bacon, Egg & Cheese, Breakfast, White Bread, 6" | 432 | 21 | 37 | 23 |
1 Sub / 221g Sandwich Sub, Beef, White Bread, Lite, 6 | 267 | 23 | 39 | 4 |
1 Sub / 221g Sandwich Sub, Ham, White Bread, Lite, 6" | 254 | 18 | 39 | 4 |
1 Sub / 221g Sandwich Sub, Turkey Breast, White Bread, Lite, 6" | 251 | 19 | 39 | 4 |
1 Sub / 222g Sandwich Sub, Beef, Roast, on White, Plain | 289 | 19 | 44 | 5 |
1 Sub / 224g Sandwich Sub, Spicy Italian, & Cheese, White Bread, 6" | 456 | 21 | 39 | 26 |
1 Sub / 229g Sandwich Sub, Spicy Italian, & Cheese, Wheat Bread, 6" | 461 | 22 | 39 | 26 |
1 Sub / 231g Sandwich Sub, Turkey Breast & Ham, White Bread, Lite, 6" | 262 | 20 | 39 | 4 |
1 Sub / 233g Sandwich Sub, Sausage, Egg & Cheese, Breakfast, White Bread, 6" | 528 | 27 | 43 | 29 |
1 Sub / 234g Sandwich Sub, Ham, & Cheese, 6" | 330 | 21 | 47 | 8 |
1 Sub / 235g Sandwich Sub, Chicken Breast, White Bread, Lite, 6" | 293 | 27 | 40 | 5 |
1 Sub / 240g Sandwich Italian Bmt, & Cheese, White Bread, 6" | 424 | 23 | 39 | 21 |
1 Sub / 242g Sandwich Sub, Mega Breakfast & Cheese, White Bread, 6 | 569 | 30 | 43 | 32 |
1 Sub / 244g Sandwich Sub, Turkey, & Ham, Wheat Bread, 6" | 271 | 19 | 39 | 4 |
1 Sub / 245g Sandwich Sub, Italian, Bmt, & Cheese, Wheat Bread, 6" | 429 | 24 | 39 | 21 |
1 Sub / 248g Sandwich Sub, Steak & Cheese, White Bread, 6 | 331 | 24 | 41 | 10 |
1 Sub / 248g Sandwich Sub, Tuna, & Cheese, White Bread, 6" | 397 | 21 | 41 | 18 |
1 Sub / 252g Sandwich Sub, Melt, & Cheese, White Bread, 6" | 346 | 26 | 40 | 11 |
1 Sub / 253g Sandwich Sub, Tuna, & Cheese, Wheat Bread, 6" | 402 | 22 | 41 | 19 |
1 Sub / 254g Sandwich Sub, Club, White Bread, Lite, 6" | 294 | 28 | 39 | 5 |
1 Sub / 262g Sandwich Sub, Veggie Patty, & Cheese, White Bread, 6 | 409 | 22 | 47 | 13 |
1 Sub / 278g Sandwich Sub, Chicken Teriyaki & Sweet Onion, White Bread, Lite, 6" | 347 | 28 | 51 | 5 |
1 Sub / 294g Sandwich Sub, Chicken & Bacon Ranch, &b Cheese, White Bread, 6" | 484 | 38 | 41 | 21 |
1 Sub / 377g Sandwich Sub, Meatball Marinara, & Cheese, White Bread, 6" | 515 | 27 | 57 | 22 |
1 Sub / 382g Sandwich Sub, Meatball Marinara, & Cheese, Wheat Bread, 6" | 520 | 28 | 57 | 22 |
1 Sub / 93g Sandwich Sub, Bacon, Breakfast, White Bread, 6" | 259 | 14 | 36 | 8 |
1 Wrap / 184g Wrap Turkey | 157 | 20 | 8 | 4 |
1 Wrap / 210g Wrap Tuna | 310 | 21 | 8 | 19 |
1 Wrap / 210g Wrap Tuna, & Cheese | 406 | 21 | 8 | 31 |
1 Wrap / 242g Wrap Turkey & Bacon, with Chipotle Sauce, Melt | 386 | 29 | 12 | 23 |
1 Wrap / 242g Wrap Turkey Breast & Bacon Melt | 386 | 29 | 12 | 24 |
1 Wrap / 256g Wrap Chicken, & Bacon Ranch | 374 | 34 | 10 | 20 |
1 Wrap / 397g Wrap Tuna, with Light Mayonnaise | 267 | 16 | 9 | 18 |
100g Toastie Pepperoni Pizza | 251 | 12 | 22 | 13 |
1oz / 28g Cookies Rainbow | 122 | 1 | 18 | 6 |
1oz / 28g Sandwicfh Sub, Sausage, & Egg, Breakfast, With Cheese, Wheat Bread, 6" | 65 | 3 | 6 | 3 |
1oz / 28g Sandwich Sub, Bacon, & Egg, Breakfast, Wheat Bread, With Cheese, 6" | 69 | 4 | 7 | 3 |
1oz / 28g Sandwich Sub, Bacon, Breakfast, Wheat Bread, 6" | 77 | 4 | 10 | 2 |
1oz / 28g Sandwich Sub, Beef, Wheat Bread, 6" | 33 | 3 | 4 | 0 |
1oz / 28g Sandwich Sub, BMT, Wheat Bread, 6" | 48 | 3 | 4 | 2 |
1oz / 28g Sandwich Sub, Chicken & Bacon Ranch, & Cheese, Wheat Bread, 6" | 45 | 4 | 4 | 2 |
1oz / 28g Sandwich Sub, Chicken Breast, Wheat Bread, 6" | 34 | 3 | 4 | 0 |
1oz / 28g Sandwich Sub, Chicken Teriyaki, Sweet Onion, Wheat Bread, 6" | 34 | 3 | 5 | 0 |
1oz / 28g Sandwich Sub, Club, Wheat Bread, 6" | 32 | 3 | 4 | 0 |
1oz / 28g Sandwich Sub, Ham, Wheat Bread, 6" | 32 | 2 | 5 | 0 |
1oz / 28g Sandwich Sub, Meatball Marinara, Wheat Bread, 6" | 43 | 2 | 5 | 2 |
1oz / 28g Sandwich Sub, Mega Breakfast, Wheat Bread, With Cheese, 6" | 68 | 4 | 6 | 3 |
1oz / 28g Sandwich Sub, Melt, & Cheese, Wheat Bread, 6" | 37 | 3 | 4 | 1 |
1oz / 28g Sandwich Sub, Reggae Reggae, & Cheese, Wheat Bread, 6" | 39 | 3 | 5 | 1 |
1oz / 28g Sandwich Sub, Sausage, Breakfast, Wheat Bread, 6" | 66 | 3 | 7 | 3 |
1oz / 28g Sandwich Sub, Spicy Italian, Wheat Bread, 6" | 57 | 3 | 4 | 3 |
1oz / 28g Sandwich Sub, Steak, & Cheese, Wheat Bread, 6" | 36 | 3 | 4 | 1 |
1oz / 28g Sandwich Sub, Tuna, & Lite Mayonnaise, Wheat Bread, 6" | 43 | 2 | 4 | 2 |
1oz / 28g Sandwich Sub, Turkey Breast, Wheat Bread 6" | 31 | 2 | 4 | 0 |
1oz / 28g Sandwich Sub, Veggie Delite, Wheat Bread, 6" | 33 | 1 | 6 | 0 |
1oz / 28g Sandwich Sub, Veggie Patty, & Cheese, Wheat Bread, 6" | 42 | 2 | 5 | 1 |
1oz / 28g Toastie Cheese | 84 | 4 | 8 | 4 |
1oz / 28g Wrap Breakfast, All Day, Mini | 60 | 3 | 7 | 3 |
2 Strips / 9g Bacon Strips | 40 | 3 | 0 | 3 |
Data courtesy of Weight Loss Resources