Calorie Menu for Subway

If you’re aiming for a low-calorie meal at Subway, the Chicken Mango Curry, Chicken Tikka, and Chicken Vindaloo sandwiches are your best bets, with each offering a flavorful experience for 350 calories or less. These options are ideal for those looking to enjoy a satisfying meal without consuming too many calories, making them perfect for calorie-conscious diners.

The Veggie Delite® salad is the champion of low-calorie options among Subway’s salads, with only 50 calories. This makes it an excellent choice for anyone looking for a light and healthy meal, especially when paired with a low-calorie dressing or enjoyed as is for the freshest experience.

The Chicken & Bacon Ranch offerings, available as both a wrap and a bowl, pack a high-protein punch with 55 grams of protein each. These options are particularly appealing for individuals following high-protein diets, supporting muscle repair and growth. They’re perfect for post-workout meals or for those looking to stay fuller for longer.

When it comes to choosing a healthier bread option at Subway, the Hearty Multigrain bread stands out. With 200 calories and 3 grams of total fat, it’s not only a lower-calorie choice but also offers the benefits of whole grains, including fiber and essential nutrients, contributing to a more balanced meal.

Yes, American Cheese and Monterey Cheddar are among the lower-fat cheese options at Subway, with 3.5 grams and 4 grams of total fat, respectively. Choosing these cheeses can help reduce the overall fat content of your meal, making it a slightly healthier option without sacrificing flavor.

Comparing the Buffalo Chicken salad and wrap, the salad version is significantly lower in calories, with 300 calories compared to the wrap’s 560 calories. This stark difference highlights how choosing a salad over a wrap can greatly reduce calorie intake while still enjoying the same flavorful combinations.

For those looking to add flavor to their meal without a lot of additional calories, the Honey Mustard and Yellow Mustard sauces are excellent choices, with 20 and 0 calories, respectively. These sauces provide a tasty way to enhance your meal without the caloric burden that comes with some of the creamier or richer sauce options.

Subway’s breakfast range offers options from 360 to 440 calories, catering to various dietary needs and preferences. The Egg & Cheese sandwich is the lightest option, ideal for those seeking a lower-calorie breakfast. In contrast, the Bacon, Egg & Cheese sandwich is on the higher end of the calorie and fat spectrum, suggesting that your choice should align with your nutritional goals and preferences for the start of your day.

The Veggie Delite® sandwich and salad are standout vegetarian options at Subway, significantly lower in calories, total fat, and cholesterol compared to meat-containing items. With the sandwich at just 220 calories, these options are not only kind to the waistline but also offer a way to enjoy a meal rich in vegetables, contributing to your daily intake of essential nutrients and fiber.

Adding extras such as bacon or guacamole can noticeably increase the calorie and total fat content of your Subway meal. For instance, bacon adds an additional 80 calories and 6 grams of total fat, while guacamole contributes 70 calories and 6 grams of fat. While these additions can enhance the flavor and texture of your meal, they should be considered within the context of your overall dietary goals, especially if you’re monitoring your calorie or fat intake.