Kamil Perry
Subway offers a wide range of sandwiches with various ingredients and nutritional values. The calorie count of a Subway sandwich depends on the type of bread, proteins, cheese, toppings, and sauces chosen. While Subway is often marketed as a healthier alternative to other fast-food options, the calorie count of its sandwiches can vary significantly. Cheese, in particular, can add a significant number of calories and fat to a sandwich. Therefore, those watching their calorie intake may want to consider limiting or omitting cheese from their Subway subs.
| Characteristics | Values |
|---|---|
| Calories in Subway sandwiches | Varies depending on ingredients |
| Calories in cheese | Varies depending on type of cheese |
| Cheese included in calorie count | Yes |
| Ways to reduce calorie intake | Choose a six-inch sub, limit cheese and other high-calorie toppings, opt for whole grain bread, load up on veggies |
| Low-calorie sandwich options | Veggie Delight, Turkey Breast, Black Forest Ham, Oven Roasted Chicken |
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What You'll Learn
Calorie counts for Subway subs vary depending on ingredients and portion sizes
Calorie counts for Subway sandwiches vary depending on the ingredients and portion sizes. The calorie count of a Subway sub depends on the type of bread, protein, cheese, veggies, toppings, and sauces chosen.
Cheese, for example, can add a significant number of calories and fat to a sandwich. Those who want to include cheese in their subs but are mindful of their calorie intake can ask for a smaller amount. Other high-calorie extras include bacon, mayonnaise, and ranch dressing.
Subway offers a variety of low-calorie sandwich options, such as the Veggie Delite, Turkey Breast, Black Forest Ham, and Oven-Roasted Chicken. These sandwiches provide essential nutrients while keeping calorie intake low. The Footlong Veggie Delite sandwich on nine-grain wheat bread with veggies and no cheese or sauces, for example, has less than 400 calories and one gram of saturated fat.
On the other hand, some of the high-calorie subs at Subway include the Chicken and Bacon Ranch sandwich, with over 1,000 calories and 51 grams of fat, and the Steak & Cheese Sub, which is high in protein but also contains cheese.
To help customers make informed dietary choices, Subway provides a calorie calculator on its website. This tool allows customers to calculate the exact calories and nutritional values of their customized sandwiches. It takes into account the different types of bread, proteins, cheeses, veggies, and toppings to provide detailed nutritional information.
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Cheese adds calories and fat to a sub
Cheese is a dairy product made from the fermentation of milk. It is composed mostly of fat and protein, with the fat content varying depending on the type of milk used, how it is processed, and its age. Harder cheeses tend to have higher calorie counts than softer cheeses, but all cheese contributes calories and fat to a sandwich.
A Subway 6" turkey sub has 250 calories, but adding cheese can increase the calorie count by 80 to 170 calories, depending on the type of cheese chosen. For example, their white American cheese adds 80 calories, while pepper jack adds 100 and smoked cheddar adds 170. The calorie count for a Subway sub does seem to include cheese, as their nutrition information lists American cheese as one of the included ingredients.
The Subway 6" Steak and Cheese Sub has 400 calories and 12g of fat, while the Chipotle Southwest Steak & Cheese Sub has 440 calories and 19g of fat. These higher-calorie and higher-fat options include cheese, which contributes to the overall calorie and fat content of the sandwich.
While cheese does add calories and fat to a sub, it is important to note that dairy fat does not increase the risk for heart disease when consumed as part of a healthy diet. Additionally, cheese is a source of calcium, which is important for bone and teeth health. When choosing a cheese for a sub, it is worth considering the fat content and opting for a natural variety over a highly processed one.
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Subway subs are high in simple carbs and salt
Subway is a popular fast-food chain with over 40,000 locations globally. It is well-known for its customisable menu of subs, wraps, and salads, which can give the impression of being healthier alternatives to other fast-food options. However, it is important to note that Subway's subs are often high in simple carbs and salt, which can have negative health impacts.
Firstly, Subway's subs are typically made with bread that contains a significant amount of simple carbohydrates. While carbs are an essential source of energy, simple carbs are quickly broken down and absorbed, leading to a rapid increase in blood sugar and insulin levels. This can be particularly concerning for individuals with diabetes or those at risk of developing it. Additionally, consuming excessive amounts of simple carbs can contribute to weight gain and spikes in energy levels, followed by a crash.
The high carbohydrate content of Subway's subs is evident in their nutritional information. For example, a 6-inch Veggie Delite sandwich contains 39 grams of carbohydrates. A footlong sub on nine-grain wheat bread can have up to 104 grams of carbohydrates, which is equivalent to about six servings of carbohydrates. Consuming such a large amount of simple carbs in one meal can lead to a significant spike in blood sugar levels, especially when paired with sugary drinks.
In addition to the high carb content, Subway's subs also tend to be high in sodium, which is another concern from a nutritional standpoint. Excessive sodium intake is linked to an increased risk of high blood pressure, heart disease, and stroke. The sodium levels in Subway's subs can vary depending on the toppings and add-ons chosen. For example, a footlong sub with various toppings and add-ons can contain up to 3260 mg of sodium, which significantly exceeds the recommended daily intake.
While Subway offers customisation options, it is important for customers to be aware of the potential high carb and salt content in their subs. Making informed choices and opting for lower-carb bread options, such as wraps, or salads, can help reduce carb intake. Additionally, choosing select toppings and avoiding excessive add-ons can help minimise sodium consumption. By being mindful of these considerations, customers can make healthier choices while still enjoying the convenience and customisation that Subway offers.
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Subway offers low-calorie options like Veggie Delight
Subway offers a range of low-calorie options, including the Veggie Delight. This sandwich is packed with fresh vegetables, including lettuce, tomatoes, onions, green peppers, cucumbers, and olives. It is a nutritious and flavorful option for those seeking a healthy and delicious meatless sandwich.
The Veggie Delight is one of Subway's eight 6-inch Fresh Fit subs, prepared on 9-grain wheat bread and offering two servings of vegetables. It provides approximately 200 calories, 2.5 grams of total fat, 5 grams of fiber, and 8 grams of protein. It is also relatively low in sodium, with 280 milligrams.
The Veggie Delight is a great option for those watching their weight, as it is low in calories and helps keep you feeling full and satisfied due to its good amount of fiber. It can be customized to your liking, with a choice of bread, condiments, and sauces.
In addition to the Veggie Delight sandwich, Subway also offers a Veggie Delite salad, which starts at 60 calories. However, adding toppings and extras can significantly increase the calorie count. For example, adding smoked cheddar, bacon, guacamole, pepperoni, and chipotle southwest dressing brings the calorie count up to 440.
The Fresh Fit menu at Subway includes sandwiches that are among the healthier choices. However, even these options can become high-calorie meals if ordered in larger sizes or with too many add-ons. For instance, a regular 6-inch turkey breast sub on 9-grain bread with veggies and no cheese has 250 calories. Making it a footlong on Italian herb and cheese bread, adding Swiss cheese, extra veggies, oils, mayonnaise, and bacon can increase the calorie count to 1200.
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Calorie calculators help plan your daily nutrition intake
Calorie calculators are a useful tool to help individuals understand their daily nutritional intake and how it relates to their lifestyle. By taking into account factors such as gender, age, height, weight, and exercise levels, these calculators can provide a personalised estimate of the number of calories one should consume in a day to maintain their current weight. This information can then be used as a starting point for adjusting one's diet to achieve weight loss or weight gain goals in a healthy and sustainable manner. For example, by knowing your basal metabolic rate, you can plan your meals to ensure you're getting the right amount of calories to meet your goals.
These calculators are based on scientific knowledge and established references, such as the Dietary Reference Intakes (DRIs) set by the Health and Medicine Division of the National Academies of Sciences, Engineering and Medicine. The DRIs take into account various factors, including an individual's height, weight, age, and activity level, to determine their estimated daily calorie needs. This information can be used by individuals to make informed decisions about their dietary choices and ensure they are consuming an appropriate number of calories to fuel their body and support their health goals.
One of the benefits of using a calorie calculator is that it provides a personalised calorie intake range that considers multiple factors unique to the individual. For example, a person's height and weight are key determinants of their basal metabolic rate (BMR), which is the minimum number of calories needed to sustain vital bodily functions at rest. By taking these factors into account, calorie calculators can provide a more accurate estimate of daily calorie needs compared to a one-size-fits-all approach. This personalised range allows individuals to make small adjustments to their diet, whether it's reducing portion sizes or adding extra servings of fruits and vegetables, to align their calorie intake with their goals.
Additionally, calorie calculators can help individuals make informed decisions about their food choices. By understanding the calorie content of different foods, individuals can make substitutions or modifications to their meals to ensure they stay within their recommended calorie intake. This awareness can also help individuals avoid excessive calorie restriction, which can be detrimental to health and lead to nutrient deficiencies. Instead, by using a calorie calculator as a guide, individuals can make gradual and sustainable changes to their diet, improving their overall relationship with food and nutrition.
In conclusion, calorie calculators are a valuable tool for individuals seeking to understand their daily nutritional intake and make informed decisions about their diet. By providing a personalised estimate of daily calorie needs, considering various lifestyle factors, these calculators empower individuals to take control of their health and make gradual, sustainable changes to achieve their weight and health goals. As such, calorie calculators serve as a helpful guide for anyone looking to improve their relationship with food and ensure their nutritional intake aligns with their unique needs and aspirations.
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Frequently asked questions
Yes, the calorie count for Subway subs includes cheese if you have selected cheese as one of your ingredients. Subway offers a calorie calculator that allows you to select your preferred bread, proteins, cheese, and extras to view the detailed nutritional information for your sub.
You can reduce the calorie count of your Subway sub by limiting high-calorie extras such as cheese, bacon, mayonnaise, and ranch dressing. You can also opt for whole grain or whole wheat bread instead of white bread, and load up on veggies to add volume and nutrients without a lot of extra calories.
Some low-calorie Subway sandwich options include the Veggie Delight, Turkey Breast, Black Forest Ham, and Oven Roasted Chicken. The Footlong Veggie Delite sandwich on nine-grain wheat bread with veggies and no cheese or sauces contains less than 400 calories.
