Subway Calorie Calculator

I created this Subway Calorie Calculator with the knowledge I gained while working at Subway. I've double-checked the calorie count and weight for all the options, from breads to proteins, sauces to cookies. I wanted to make sure that this calculator is as accurate and helpful as possible because I truly value the fresh, tasty food Subway offers. I'm excited to share this with everyone who loves Subway and is mindful of their calorie intake.

Calories are like fuel for your body. The amount you need each day can vary, but generally, adults need between 1,500 to 2,500 calories daily. Here's a quick guide to understanding how a Subway meal fits into your calorie goals:

• Light Meals: Under 800 calories - ideal for smaller appetites or weight loss goals, making up about 40% of a 2,000-calorie daily diet.
• Regular Meals: 800 - 1,300 calories - suitable for an average adult, accounting for 40-65% of daily calorie intake, especially if you're moderately active.
• Hearty Meals: Over 1,300 calories - perfect for those with a very active lifestyle, providing a substantial part of your energy needs. If you are not so active though, this might be too many calories in one meal.

Choosing meals that match your lifestyle and nutritional needs is essential. It's not only about how many calories, but also the quality of those calories - incorporating a mix of protein, vitamins, and minerals is important for a balanced diet.

Is Subway Healthy?

Many of you ask, "Are Subway sandwiches healthy?" or even"Is Subway bad for you?". It's a good question! Subway offers a lot of choices, and how healthy they are can depend on what you pick. Some options are packed with veggies and lean proteins, which are great for you. But some choices might have more calories and fat, especially if you add lots of cheese and sauces.

Although less calories doesn't necessairly means healthy and right nutrition for you, we prepared some general calorie information you would be interested in.

Subway Bread: Counting the Calories

Choosing the right bread for your Subway sandwich can affect the calorie count, especially if you're comparing a footlong to a 6-inch or a wrap. Here are some choices:

Lower Calorie Bread Options:

• Mini Artisan Italian Bread: 130 kcal
• Mini Hearty Multigrain Bread: 130 kcal
• Artisan Italian Bread: 200 kcal
• Hearty Multigrain Bread: 200 kcal

Higher Calorie Bread Options:

• Artisan Flatbread: 220 kcal
• Italian Herbs & Cheese Bread: 240 kcal
• Jalapeño Cheddar Bread: 230 kcal
• Wrap: 300 kcal

Subway Cheese: Low vs. High Calorie Choices

Adding cheese to your sandwich? Some cheeses add more calories than others. Here's a quick guide:

Lower Calorie Cheese Options:

• American: 40 kcal
• BelGioioso Fresh Mozzarella: 40 kcal
• Mozzarella, Shredded: 45 kcal

Higher Calorie Cheese Options:

• Monterey Cheddar, Shredded: 50 kcal
• Pepper Jack: 50 kcal
• Provolone: 50 kcal
• Swiss: 60 kcal

Subway Meats: Lean vs. Rich Calorie Counts

Meats can be the most varying part of the calorie count on your Subway sandwich. Choose wisely:

Leaner Protein Options:

• Black Forest Ham: 70 kcal
• Oven Roasted Turkey: 60 kcal
• Grilled Chicken: 80 kcal

Richer Calorie Protein Options:

• All-American Club Meats: 140 kcal
• Meatballs: 240 kcal
• Tuna: 250 kcal
• Spicy Italian Meats: 250 kcal

Subway Cookies and Sides: Sweet Treats and Calorie Facts

Thinking about a sweet end to your meal or some extras on the side? Here's how they stack up in calories:

Cookie Choices:

• Chocolate Chip Cookie: 210 kcal
• Double Chocolate Cookie: 210 kcal
• Oatmeal Raisin Cookie: 200 kcal

Other Side Options:

• Applesauce: 70 kcal
• Hash Browns: 190 kcal
• Muffin, Apple Cinnamon: 450 kcal
• Muffin, Blueberry Crumb: 410 kcal

Remember, if you're watching your calorie intake, you might want to skip or share a cookie, and go for lighter sides like applesauce.

High and Low Calorie Subway Toppings

Keep in mind that the right Subway toppings can really change the calorie count of your sandwich. Picking low-calorie veggies can make your meal healthier, while some sauces and meats can add more calories than you might expect.

Some good low-calorie choices include:

• Cucumbers
• Lettuce
• Tomatoes
• Red onions

Watch out for high-calorie toppings like:

• Chipotle sauce (70 kcal)
• Mayonnaise (100 kcal) or Ranch sauce (80 kcal)
• Caloric and unhealthy additions like Bacon (80 kcal).
• Generally cheese, but you should try parmesan (only 5 kcal) instead.