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Nutrition Information For Subway

 

 

You can find all the Subway nutrition information including calories, fat, carbohydrates, fiber and protein for each menu item. This will help everyone following all different diet programs. This information will keep you on the right track while eating at Subway. If you have found this helpful, or have any items that I may have missed, then please leave a comment.

 

Menu Items
6" Flatbread 6" Limited/ Regional Subs 6" Low Fat Subs 6" Subs
8" Pizza Breads Cheese Chips & Breakfast Sides
Cookies & Desserts Egg Muffin Melts w/ Egg White Egg Muffin Melts w/ Whole Egg Footlong Low Fat
Individual Meats Kids Meal Sandwiches Omelet Sandwich w/ Egg White Omelet Sandwich w/ Whole Egg
Omelet on Flatbread w/ Egg White Omelet on Flatbread w/ Whole Egg Salads & Dressing Sandwich Condiments
Soup      

 

*Weight Watchers® Points® and PointsPlus® values for Restaurants have been calculated by JustDietNow and are not endorsed by Weight Watchers International, Inc.

 

6 Inch Low Fat Subs (values include 9-grain wheat bread, lettuce, tomatoes, onions, green peppers and cucumbers) Serving
Size		 Calories
(kcal)		 Fat
(g)		 Carbs
(g)		 Fiber
(g)		 Protein
(g)		 Points®* PointsPlus®*
6" Black Forest Ham 1 sandwich 290 4.5 47 5 18 5 8
6" Oven Roasted Chicken 1 sandwich 320 4.5 49 5 23 6 8
6" Roast Beef 1 sandwich 310 4.5 45 5 26 6 8
6" Subway Club® 1 sandwich 320 5 47 5 26 6 8
6" Sweet Onion Chicken Teriyaki 1 sandwich 380 4.5 60 5 26 7 10
6" Turkey Breast 1 sandwich 280 3.5 47 5 18 5 7
6" Turkey Breast & Black Forest Ham 1 sandwich 300 4 47 5 19 6 7
6" Veggie Delite® 1 sandwich 230 2.5 45 5 8 4 6
6 Inch Flatbread Sandwiches (values include 6" flatbread, lettuce, tomatoes, onions, green peppers and cucumbers. Double values for approximate footlong flatbread nutrition) Serving
Size		 Calories
(kcal)		 Fat
(g)		 Carbs
(g)		 Fiber
(g)		 Protein
(g)		 Points®* PointsPlus®*
Black Forest Ham on Flatbread 1 sandwich 300 7 43 3 18 6 8
Oven Roasted Chicken on Flatbread 1 sandwich 330 7 45 3 23 7 9
Roast Beef on Flatbread 1 sandwich 320 7 42 3 26 6 9
Subway Club® on Flatbread 1 sandwich 330 7 44 3 26 7 9
Sweet Onion Chicken Teriyaki on Flatbread 1 sandwich 390 7 56 3 26 8 10
Turkey Breast on Flatbread 1 sandwich 300 6 43 3 18 6 8
Turkey Breast & Black Forest Ham on Flatbread 1 sandwich 310 7 44 3 19 6 8
Veggie Delite® on Flatbread 1 sandwich 240 5 41 3 8 5 6
6 Inch Subs (values include 9-grain wheat bread, lettuce, tomatoes, onions, green peppers, cucumbers and cheese) Serving
Size		 Calories
(kcal)		 Fat
(g)		 Carbs
(g)		 Fiber
(g)		 Protein
(g)		 Points®* PointsPlus®*
6" Big Philly Cheesesteak 1 sandwich 520 18 53 6 39 11 13
6" BLT 1 sandwich 360 13 45 5 17 7 9
6" Chicken & Bacon Ranch 1 sandwich 570 28 48 5 35 13 15
6" Cold Cut Combo 1 sandwich 410 16 48 5 21 9 11
6" Italian B.M.T.® 1 sandwich 450 20 48 5 22 10 12
6" Meatball Marinara 1 sandwich 580 23 70 9 24 13 15
6" Spicy Italian 1 sandwich 520 28 47 5 22 12 14
6" Steak & Cheese 1 sandwich 380 10 50 5 26 8 10
6" Subway Melt® 1 sandwich 380 11 48 5 25 8 10
6" Tuna 1 sandwich 530 30 45 5 21 12 14
Low Fat Footlong Sandwiches (values include 9-grain wheat bread, lettuce, tomatoes, onions, green peppers and cucumbers) Serving
Size		 Calories
(kcal)		 Fat
(g)		 Carbs
(g)		 Fiber
(g)		 Protein
(g)		 Points®* PointsPlus®*
Black Forest Ham 1 sandwich 570 9 94 10 35 11 15
Oven Roasted Chicken 1 sandwich 640 9 97 11 46 13 16
Roast Beef  1 sandwich 630 9 91 11 52 13 16
Subway Club® 1 sandwich 640 10 94 10 52 13 17
Sweet Onion Chicken Teriyaki  1 sandwich 760 9 120 10 51 15 19
Turkey Breast  1 sandwich 570 7 94 10 35 11 14
Turkey Breast & Black Forest Ham  1 sandwich 590 8 95 10 38 12 15
Veggie Delite®  1 sandwich 460 5 90 10 17 9 12
Kids Meal Sandwiches (values include 9-grain wheat bread, lettuce, tomatoes, onions, green peppers and cucumbers) Serving
Size		 Calories
(kcal)		 Fat
(g)		 Carbs
(g)		 Fiber
(g)		 Protein
(g)		 Points®* PointsPlus®*
Veggie Delite® 1 sandwich 150 1.5 30 3 6 3 4
Black Forest Ham 1 sandwich 180 2.5 31 3 10 3 5
Roast Beef 1 sandwich 200 3 30 4 15 3 5
Turkey Breast 1 sandwich 190 2.5 31 3 12 3 5
6 Inch Limited/Regional Sandwiches (values include 9-grain wheat bread, lettuce, tomatoes, onions, green peppers, cucumbers and cheese) Serving
Size		 Calories
(kcal)		 Fat
(g)		 Carbs
(g)		 Fiber
(g)		 Protein
(g)		 Points®* PointsPlus®*
6" Barbecue Rib Patty 1 sandwich 430 18 48 5 19 9 11
6" Barbecue Chicken 1 sandwich 310 5 53 6 15 6 8
6" Buffalo Chicken (with regular Ranch dressing) 1 sandwich 420 15 47 5 25 9 11
6" The Feast 1 sandwich 540 22 50 5 39 12 14
6" LOW FAT Buffalo Chicken (with light Ranch) 1 sandwich 370 6 54 5 25 7 9
6" Chicken Pizziola (includes cheese) 1 sandwich 450 15 51 6 31 9 12
6" Pastrami, Big (includes cheese) 1 sandwich 580 28 50 5 31 13 15
6" Subway Seafood Sensation® (includes cheese) 1 sandwich 460 22 52 5 15 10 12
6" Turkey Bacon Avocado (includes cheese) 1 sandwich 420 15 51 7 24 9 11
6" Veggie Patty 1 sandwich 390 7 57 8 23 8 9
Salads & Dressing (values include lettuce, tomatoes, onions, green peppers, cucumbers and olives. Values do not include dressing or croutons) Serving
Size		 Calories
(kcal)		 Fat
(g)		 Carbs
(g)		 Fiber
(g)		 Protein
(g)		 Points®* PointsPlus®*
Black Forest Ham 1 sandwich 110 3 11 4 12 2 3
Oven Roasted Chicken Breast 1 sandwich 130 2.5 9 4 19 2 3
Roast Beef 1 sandwich 140 3.5 10 4 20 2 3
Subway Club® 1 sandwich 140 3.5 11 4 20 2 4
Sweet Onion Chicken Teriyaki 1 sandwich 200 3 24 4 20 3 5
Turkey Breast 1 sandwich 110 2 11 4 12 2 2
Turkey Breast & Ham 1 sandwich 120 3 12 4 13 2 3
Veggie Delite® 1 sandwich 50 1 9 4 3 0 1
Fat Free Italian Dressing 1 sandwich 35 0 7 0 1 1 1
Ranch Dressing 1 sandwich 290 30 3 0 1 8 8
8 Inch Pizza Serving
Size		 Calories
(kcal)		 Fat
(g)		 Carbs
(g)		 Fiber
(g)		 Protein
(g)		 Points®* PointsPlus®*
Cheese 1 pizza 680 22 96 4 32 15 19
Cheese & Veggies 1 pizza 740 25 100 5 36 16 20
Pepperoni 1 pizza 790 32 96 4 38 18 22
Sausage 1 pizza 820 34 97 4 39 18 23
Breakfast Egg Muffin Melts (w/ egg white) Serving
Size		 Calories
(kcal)		 Fat
(g)		 Carbs
(g)		 Fiber
(g)		 Protein
(g)		 Points®* PointsPlus®*
Egg (White) & Cheese 1 sandwich 140 3.5 18 5 12 2 4
Black Forest Ham, Egg (White) & Cheese 1 sandwich 160 4 18 5 15 3 4
Breakfast BMT® (with Egg White) 1 sandwich 210 8 19 5 17 4 5
Double Bacon, Egg (White) & Cheese 1 sandwich 190 7 18 5 16 4 5
Mega 1 sandwich 290 17 18 5 18 6 8
Sausage, Egg (White) & Cheese 1 sandwich 270 15 18 5 16 6 7
Steak, Egg (White) & Cheese 1 sandwich 170 4.5 19 5 16 3 4
Sunrise Subway® Melt (with Egg White) 1 sandwich 200 6 20 5 19 4 5
Western Egg (White) with Cheese 1 sandwich 160 4 19 5 15 3 4
Breakfast Egg Muffin Melts (w/ regular eggs) Serving
Size		 Calories
(kcal)		 Fat
(g)		 Carbs
(g)		 Fiber
(g)		 Protein
(g)		 Points®* PointsPlus®*
Egg & Cheese 1 sandwich 170 6 18 5 13 3 4
Black Forest Ham, Egg & Cheese 1 sandwich 180 7 18 5 15 3 5
Breakfast BMT® 1 sandwich 230 11 19 6 17 5 6
Double Bacon, Egg & Cheese 1 sandwich 220 10 18 5 16 4 6
Mega 1 sandwich 310 20 18 5 18 7 8
Sausage, Egg & Cheese 1 sandwich 290 18 18 5 16 7 8
Steak, Egg & Cheese 1 sandwich 190 7 19 6 16 4 5
Sunrise Subway® Melt 1 sandwich 230 9 20 6 20 5 6
Western, Egg & Cheese 1 sandwich 180 7 19 6 15 3 5
6 Inch Omelet Sandwich (w/ egg white) Serving
Size		 Calories
(kcal)		 Fat
(g)		 Carbs
(g)		 Fiber
(g)		 Protein
(g)		 Points®* PointsPlus®*
6" Egg (White) & Cheese 1 sandwich 320 8 45 4 18 6 8
6" Black Forest Ham, Egg (White) & Cheese 6" Black Forest Ham, Egg (White) & Cheese 1 sandwich 350 9 46 4 23 7 9
6" Breakfast BMt® (with Egg White) 1 sandwich 460 18 48 5 28 10 12
6" Double Bacon, Egg (White) & Cheese 1 sandwich 420 15 46 4 25 9 11
6" Mega 1 sandwich 610 35 46 4 29 14 16
6" Sausage, Egg (White) & Cheese 1 sandwich 570 31 45 4 25 13 15
6" Steak, Egg (White) & Cheese 1 sandwich 390 10 47 4 27 8 10
6" Sunrise Subway® Melt (with Egg White) 1 sandwich 440 13 49 4 33 9 11
6" Western (Egg White) with Cheese 1 sandwich 350 9 47 4 23 7 9
6 Inch Omelet Sandwich (w/ regular egg) Serving
Size		 Calories
(kcal)		 Fat
(g)		 Carbs
(g)		 Fiber
(g)		 Protein
(g)		 Points®* PointsPlus®*
6" Egg & Cheese 1 sandwich 420 18 46 5 22 9 11
6" Black Forest Ham, Egg & Cheese 1 sandwich 450 19 47 5 27 10 12
6" Breakfast BMT® 1 sandwich 560 28 49 6 32 13 15
6" Double Bacon, Egg & Cheese 1 sandwich 520 25 47 5 29 12 14
6" Mega 1 sandwich 710 45 47 5 33 17 19
6" Sausage, Egg & Cheese 1 sandwich 670 41 46 5 30 16 18
6" Steak, Egg & Cheese 1 sandwich 490 20 48 5 31 11 13
6" Sunrise Subway® Melt 1 sandwich 540 23 50 5 37 12 14
6" Western, Egg & Cheese 1 sandwich 450 19 47 5 27 10 12
Omelet on Flatbread (w/ egg white) Serving
Size		 Calories
(kcal)		 Fat
(g)		 Carbs
(g)		 Fiber
(g)		 Protein
(g)		 Points®* PointsPlus®*
Egg (White) & Cheese on Flatbread 1 sandwich 330 10 41 2 18 7 9
Black Forest Ham, Egg White & Cheese on Flatbread 1 sandwich 360 11 42 2 23 8 9
Breakfast BMT® (with Egg White) on Flatbread 1 sandwich 470 20 45 2 28 11 12
Double Bacon, Egg (White) & Cheese on Flatbread 1 sandwich 430 17 42 2 25 10 11
Mega on Flatbread 1 sandwich 620 37 42 2 29 15 17
Sausage, Egg (White) & Cheese on Flatbread 1 sandwich 580 34 42 2 25 14 15
Steak, Egg (White) & Cheese on Flatbread 1 sandwich 400 13 44 2 27 9 10
Sunrise Subway® Melt (with Egg White) 1 sandwich 450 16 46 2 33 10 12
Western Egg (White) with Cheese on Flatbread 1 sandwich 370 11 43 2 23 8 9
Omelet on Flatbread (w/ regular egg) Serving
Size		 Calories
(kcal)		 Fat
(g)		 Carbs
(g)		 Fiber
(g)		 Protein
(g)		 Points®* PointsPlus®*
Egg & Cheese on Flatbread 1 sandwich 440 20 42 3 22 10 11
Black Forest Ham, Egg & Cheese on Flatbread 1 sandwich 460 21 43 3 27 10 12
Breakfast BMT® on Flatbread 1 sandwich 570 30 45 3 32 13 15
Double Bacon, Egg & Cheese on Flatbread 1 sandwich 530 27 43 3 29 12 14
Mega on Flatbread on Flatbread 1 sandwich 730 47 43 3 33 18 20
Sausage, Egg & Cheese on Flatbread 1 sandwich 680 44 43 3 30 17 18
Steak, Egg & Cheese on Flatbread 1 sandwich 500 23 44 3 31 11 13
Sunrise Subway® Melt on Flatbread 1 sandwich 550 26 46 3 37 13 15
Western, Egg & Cheese on Flatbread 1 sandwich 470 21 44 3 27 11 12
Cookies & Desserts Serving
Size		 Calories
(kcal)		 Fat
(g)		 Carbs
(g)		 Fiber
(g)		 Protein
(g)		 Points®* PointsPlus®*
Chocolate Chip 1 cookie 210 10 30 1 2 5 6
Chocolate Chunk 1 cookie 220 10 30 0 2 5 6
Double Chocolate Chip 1 cookie 210 10 30 1 2 5 6
M & M® 1 cookie 210 10 32 0 2 5 6
Oatmeal Raisin 1 cookie 200 8 30 1 3 4 6
Peanut Butter 1 cookie 220 12 26 1 4 5 6
Sugar 1 cookie 220 12 28 0 2 5 6
White Chip Macadamia Nut 1 cookie 220 11 29 0 2 5 6
Apple Pie 1 pie 250 10 37 1 0 6 7
Apple Slices 1 package 35 0 9 2 0 0 1
Yogurt Dannon Light & Fit® 1 yogurt 80 0 16 0 5 2 2
Chips/Breakfast Sides Serving
Size		 Calories
(kcal)		 Fat
(g)		 Carbs
(g)		 Fiber
(g)		 Protein
(g)		 Points®* PointsPlus®*
Baked Lay's® 1 bag 130 2 23 2 2 2 3
Baked Lay's® Sour Cream & Onion 1 bag 140 3.5 24 2 3 3 4
Doritos Nacho 1 bag 250 13 30 2 4 6 7
Lays® Classic 1 bag 230 15 23 2 3 5 6
Sunchips Harvest Cheddar 1 bag 210 9 29 3 4 4 6
Chips 1 bag 340 22 36 3 7 8 10
Hash Browns 4 pieces 150 9 17 2 1 3 4
Soup Serving
Size		 Calories
(kcal)		 Fat
(g)		 Carbs
(g)		 Fiber
(g)		 Protein
(g)		 Points®* PointsPlus®*
Chicken Tortilla 10 oz 110 1.5 11 3 6 2 2
Chipotle Chicken Corn Chowder 10 oz 140 3 22 2 6 3 4
Chicken & Dumpling 10 oz 170 5 23 2 8 3 4
Chili Con Carne 10 oz 340 11 35 10 20 7 8
Cream of Potato with Bacon 10 oz 240 13 26 3 5 5 6
Fire-Roasted Tomato Orzo 10 oz 130 1 24 2 6 2 3
Golden Broccoli & Cheese 10 oz 180 11 16 4 5 4 5
Minestrone 10 oz 90 1 17 3 4 1 2
New England Style Clam Chowder 10 oz 150 5 20 4 6 3 4
Roasted Chicken Noodle 10 oz 80 2 12 1 6 2 2
Rosemary Chicken and Dumpling 10 oz 90 1.5 14 1 6 2 2
Spanish Style Chicken & Rice with Pork 10 oz 110 2.5 16 1 6 2 3
Tomato Garden Vegetable w/ Rotini 10 oz 90 0.5 20 3 3 1 2
Vegetable Beef 10 oz 100 2 17 3 5 2 3
Wild Rice with Chicken 10 oz 230 11 26 1 6 5 6
Breads Serving
Size		 Calories
(kcal)		 Fat
(g)		 Carbs
(g)		 Fiber
(g)		 Protein
(g)		 Points®* PointsPlus®*
6" Italian (White) Bread 1 each 200 2 38 1 7 4 5
6" 9-Grain Wheat Bread 1 each 210 2 41 4 8 4 5
6" Parmesan Oregano Bread 1 each 220 2.5 41 2 8 4 6
6" Honey Oat 1 each 260 3 49 5 9 5 7
6" Hearty Italian Bread 1 each 220 2 41 2 8 4 6
6" Monterey Cheddar 1 each 240 5 39 1 10 5 6
6" Italian Herbs & Cheese 1 each 250 5 41 2 10 5 6
6" Roasted Garlic 1 each 230 2.5 45 2 8 4 6
6" Flatbread 1 each 230 4.5 38 2 8 5 6
English Muffin 1 each 90 0.5 16 5 7 1 2
Mini Italian Bread 1 each 130 1.5 26 1 5 3 4
Mini Wheat Bread 1 each 140 1.5 28 3 5 2 4
Wrap 1 each 310 8 51 1 8 7 8
Sandwich Condiments (amount is for a 6" sub) Serving
Size		 Calories
(kcal)		 Fat
(g)		 Carbs
(g)		 Fiber
(g)		 Protein
(g)		 Points®* PointsPlus®*
Bacon 2 strips 45 3.5 0 0 3 1 1
Chipotle Southwest Sauce as served 100 10 1 0 0 3 3
Honey Mustard Sauce, Fat Free as served 30 0 7 0 0 1 1
Light Mayonnaise 1 tbsp 50 5 0 0 0 1 1
Mayonnaise 1 tbsp 110 12 0 0 0 3 3
Mustard yellow or deli brown 2 tsp 5 0 0 0 0 0 0
Olive Oil Blend 1 tsp 45 5 0 0 0 1 1
Pepperoni 3 slices 70 6 1 0 3 2 2
Ranch Dressing as served 110 11 1 0 0 3 3
Red Wine Vinaigrette, Fat Free as served 30 0 6 0 0 1 1
Sweet Onion Sauce, Fat Free as served 40 0 9 0 0 1 1
Cheese (amount is for a 6" sub, wrap or salad) Serving
Size		 Calories
(kcal)		 Fat
(g)		 Carbs
(g)		 Fiber
(g)		 Protein
(g)		 Points®* PointsPlus®*
American, Processed as served 40 3.5 1 0 2 1 1
Monterey Cheddar, Shredded as served 50 4.5 1 0 3 1 2
Mozzarella, Shredded as served 40 3 0 0 3 1 1
Natural Cheddar as served 60 5 0 0 4 2 2
Pepperjack as served 50 4 0 0 3 1 1
Provolone as served 50 4 0 0 4 1 1
Swiss as served 50 4.5 0 0 4 1 2
Individual Meats (amount is for a 6" sub) Serving
Size		 Calories
(kcal)		 Fat
(g)		 Carbs
(g)		 Fibere Protein
(g)		 Points®* PointsPlus®*
Chicken Patty, Roasted as served 90 2.5 4 0 15 2 2
Chicken Strips as served 80 1.5 0 0 16 2 2
Cold Cut Combo Meats as served 140 11 2 0 10 4 4
Egg Patty (regular) as served 110 8 3 1 9 3 3
Egg White Patty as served 70 2 3 0 8 2 2
Ham as served 60 2 2 0 9 1 2
Italian B.M.T.® Meats as served 180 14 2 0 11 5 5
Meatballs as served 310 17 25 4 13 7 8
Roast Beef as served 80 2.5 1 0 18 2 2
Sausage, Breakfast as served 240 24 1 0 7 7 7
Seafood Sensation as served 190 16 7 0 5 5 5
Steak (no cheese) as served 110 4 4 0 15 3 3
Subway Club® Meats as served 90 2.5 2 0 17 2 2
Tuna as served 260 24 0 0 10 7 7
Turkey Breast as served 50 1 2 0 9 1 1
Veggie Patty as served 160 5 12 3 15 3 4
*Weight Watchers® Points® and PointsPlus® values for Restaurants have been calculated by JustDietNow and are not endorsed by Weight Watchers International, Inc.


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#3 Valerievel 2014-01-23 17:46
This is great awesome help on ALL Menu items.. :-)
Thank you John
Quote Report to administrator
#2 John 2013-02-13 13:46
You are very welcome Debbie! :lol:
Quote Report to administrator
#1 debbie 2013-01-06 20:59
Thank you so much. A big help.
Quote Report to administrator

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NOTE: WEIGHT WATCHERS, POINTS and POINTSPLUS are registered trademarks of Weight Watchers International, Inc. Authentic information about the Weight Watchers program is only available at your local Weight Watchers meeting or on the WeightWatchers.com website. This site is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this site for accuracy or suitability for Weight Watchers members. Information on this site is based on recollections and assumptions of its author and is not warranted for any purpose by its author. All readers are encouraged to go to a Weight Watchers meeting for actual Weight Watchers information. This site is presented under the rights of the First Amendment; rights worth fighting for.

The formulas that have been used to calculate Points and PointsPlus values are not actual Weight Watchers formulas. The values listed on the site may differ from the actual Weight Watchers Points and PointsPlus values. In order to calculate the actual values you will need a PointsPlus calculator purchased through a Weight Watchers meeting or Weight Watchers Online. For more information on Weight Watchers or the PointsPlus system please go to WeightWatchers.com.

JDN Scores Calculators are generated by JustDietNow and does not have any collaboration with Weight Watchers Calculators. Scores may vary slightly due to our own formulas to calculate the scores.

All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.