Subway Calories Menu

Written by Sky Taylor, Diet Bites

Excellent Menu Choices for Dieters

What a dieter’s delight!  You know, years before Trim Jared flashed his thin body on the tube, I had thought of doing the exact same thing – of eating solely Subway until I dropped my big bulk.

But I didn’t and Subway is now (as well as then) one of the best fast food stops for dieters. But, you gotta watch those cookies….

As to the nutritional values and the best choices on their menu - where do we start as there are so many healthy places.

They have eight sandwiches which contain six grams or less of dietary fat - so that makes a great place to start.

Take note that these sandwiches are prepared without cheese - but even with the addition of cheese, they don't rise that much in caloric or fat values.

Some Selections Too High in Salt to Be Considered Healthy Choices

All of the following subs are a wee high in sodium (salt) content so if you are sensitive to the ill effects of excessive salt in your diet (bloating, increase in blood pressure readings) then your best choice of the following sandwiches will be the Veggie Delite.

Also take note that the type of bread that you choose for your sandwich, as well as the condiments that you add will impact the caloric and dietary fat values.

The Black Forest Ham Sandwich contains 290 calories and 4.5 total fat grams. This is a fantastic sandwich that is super healthy and that you can feel great about eating while dieting. Due to the 18 grams of protein, the sandwich will also stick with you for awhile after eating.

The Oven Roasted Chicken Breast Sandwich contains 320 calories and 5 fat grams.

The Roast Beef contains the same amount of values as the Roasted Chicken Breast Sandwich. And the Subway Club Sandwich contains 10 less calories and only 4.5 total fat grams.

The Turkey Breast and the Turkey Breast and Ham Sandwiches pretty much mirror one another in nutritional values with the calories at 280 for each. Both are 4 or less fat grams each.

Then we have the Sweet Onion Teriyaki for 380 calories and 4.5 fat grams before we come to my personal favorite - the Veggie Delite.

With 230 calories, 2.5 dietary fat grams, 0.5 grams of saturated fat, 310 mgs of sodium, 44 carbohydrates, 5 grams of dietary fiber and 8 protein grams - what's not to love about this healthy sandwich?

As to the other delicious subs available at Subway, the Tuna is quite popular among my friends and family members. It contains 470 calories and 24 dietary fat grams. Even if you go for the Meatball Marinara it only contains 480 calories and 18 total fat grams.

Sandwich Choices to Avoid While Dieting

There are a couple of sandwiches that you should avoid due to the caloric content: Meatball Pepperoni Melt at 600 calories and the Chicken & Bacon Ranch Melt at 570 calories.

Even so, the dietary fat grams don't exceed 28 grams in either of these sandwiches; if we were talking about a burger that had similar calories, it would probably be upwards to 40 plus fat grams.

Their soups are excellent in flavor and caloric content. Here are the caloric values based on a one-bowl serving:

Minestrone, Tomato Garden Vegetable With Rotini & Rosemary Chicken & Dumpling: 90
Vegetable Beef: 100
Chicken Tortilla, Spanish Style Chicken With Rice & Roasted Chicken Noodle Soup: 110
Fire-Roasted Tomato Orzo: 130
New England Clam Chowder: 150
Southern Style Chicken & Dumpling: 170
Golden Broccoli & Cheese: 180
Wild Rice With Chicken: 220
Creamy Bacon With Potato: 250
Chili Con Carne: 280

Oh Those Cookie Selections

Now about those cookies - yes, they do contain quite a few calories and it's just a shame because they are so delicious. If you enjoy one of the six inch subs that are low in caloric values, then perhaps you can fit one - just one cookie into your meal.

All of the cookies contain from eight to twelve dietary fat grams - so we'll just march on over to the caloric values.

Chocolate Chip, Peanut Butter, White Macadamia Nut, Sugar & Chocolate Chunk Cookies: 220
Double Chocolate and M & M Cookies: 210
Oatmeal Raisin Cookie: 200

They also offer a Raspberry Cheesecake for 200 calories and a Yogurt Parfait for 160 calories.