Subway & Calorie Counting

By: Total Trainer Team

Comments
  • Share/Save
Channel: 
Weight Loss & Restaurants
Subway logo

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

Tags: 
Subway, Restaurants, Weight Loss, Calorie Counting, Diets
  • Share/Save

Comments