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Subway Footlong Calories – Nutrition, Healthy, Diet, Choices, and Facts

Subway Footlong Calories

Most people go to Subway footlong calories as a method to limit their calorie consumption throughout lunch, but fix you distinguish how many calories you’re eating? You might ask how many calories a foot-long turkey snack has. And also, At first glance, it’s around 600. Still, because you can create a sandwich, wrap, or salad to order, with knowledge of the nutritional content of the ingredients used and an understanding of what is considered a serving, you can build a relatively healthy meal at Subway and enjoy it guilt-free.

What Experts Say?

Subway offers the ability to customize your snack. For example, you can enhance veggies and opt for whole-grain bread. However, the nutrition of each sandwich varies based on coating choices, many of which are high in sodium. Therefore, if eating here regularly, order extra veggies and minimize the sodium gratified in your other meals to assistance balance your daily intake.

What is a Calorie?

When we hear about calories, we must understand the term as a more or less informal unit of energy contained in food. And also, It is understood when comparing them with the specific thermal capacity of water. However, using calories as a term is incompatible with any formal system of units. And also, It often expresses an indefinite, indeterminate quantity of energy.

Nutrition Below 600 Calories of Subway Footlong Calories

Nutrition Below 600 Calories of Subway Footlong Calories

Black woodland ham foot-long on 9-grain wheat with no cheese, cucumbers, green peppers, lettuce, red onions, tomatoes, black olives, and yellow mustard greens. 600 calories.

Oven-roasted chicken 6-inch sandwich on the 9-grain straw with American cheeseflower, cucumbers, green peppers, lettuce, red onions, tomatoes, black olives, and mayonnaise. 520 calories.

Cold Cut Combo 6-inch sandwich on the 9-grain straw with American cheese, cucumbers, green peppers, lettuce, red onions, tomatoes, black European olive tree, and mayonnaise. 510 calories.

  • Pepperoni Faiza. 500 calories.
  • Food under 300 (it includes breakfast)
  • Veggie Enjoyment on 9-grain wheat, no cheese, cucumbers, green peppercorns, lettuce, red onions, tomatoes, black olives, and yellow mustard. 240 calories.
  • Black forest ham salad. 110 calories.
  • Egg cell white flatbread, no cheeseflower, black Olea europaea. 280 calories.

Navigating the Blackboard

Here’s how the nourishment of Subway’s most excellent menu items stacks up. You can use this information as a leader to help brand choices that align. And also, In with your specific dietary needs and preferences and your overall health goals.

What to Order & Avoid at Subway Footlong Calories?

 Most Nutritious Choices                                             Least Nutritious Choices

Egg and cheese flatbread (Mealtime)                              Bacon, egg, and cheese flatbread (Mealtime)

Veggie Delight (Snacks)                                                      Turkey and bacon guacamole (Snacks)

Veggie Delete (Lettuce)                                                       Chicken and bacon ranch (Lettuce)

Musselman’s unsweetened applesauce (Sides)             Flaming’ Hot Crispy Cheetos (Flanks)

Raspberry cheesecake cookie (Pudding)                        Sugar cookie (Pudding)

Honest Kids organic juice box (Snacks)                           Bar’s Red Crème Soda (Drinks)

Veggie Delight (Censorships)                                              Chicken and bacon ranch melt (Censorships).

The nutrition info underneath positions Subway’s snack formations as featured on its blackboard, as well as some example customizations that will significantly inferior (or upsurge) the calorie, fat, and sodium content of your order.

Most Nutritious Option of Subway Footlong Calories

Most Nutritious Option of Subway Footlong Calories

If you’re looking for a healthy choice at Subway, spread for one of the permit’s famous sandwiches: the 6-inch Veggie Delight.

1. Breakfast

Subway’s breakfast menu is relatively new and hasn’t been rolled out at every site. While the options for mealtime flatbread sandwiches are incomplete, they can be modified the same way as the chain’s lunch and dinner subs.

2. Egg and Cheeseflower Flatbread

The egg and cheeseflower flatbread (6-inch) propose 380 calories, 15g total fat, 4.5g saturated overweight, 44g starch, 3g sugar, 19g protein, and 940mg sodium.

You can make a healthier breakfast choice by asking for a few changes. For example, try collating a 6-inch egg white flatbread on 9-grain cash with no cheeseflower, then add lime peppers, love apple, red onions, and spinach. This custom breakfast flatbread has 270 calories, 4g fat, 720mg sodium, and veggies.

3. Bacon, Egg, and Cheese Flatbread

The bacon, egg, and cheese flatbread (6-inch) originates at 450 calories, 20g total fat, 7g soaked fat, 0g trans fat, 45g carbohydrate, 4g darling, 25g protein, and 1,190mg Na.

Up your order to the footlong scope, and you’ll see numerous stats more than dual with 910 calories, 41g fat, 13g soaked fat, 0.5g trans fat, 89g starch, 7g sugar, 40g protein, and 2,380mg sodium.

While Subway’s option to modify a sandwich can help reduce calories. And also, it also brands it easy to unintentionally craft a sandwich that books for a full day’s value (or more) of calories.

For example, a footlong steak, egg, and cheeseflower flatbread snack on cheesy garlic bread with double meat, bacon, oil, love apple, spinach, red onions, and green peppercorns has ended 2,000 calories, 126g fat, 45g saturated fat, 101g carbs, then 5,110mg of Na (nearly five times. And also, the recommended daily value for adults).1

4. Sandwiches

Given its name, it’s perhaps no surprise that Underpass is known for its sandwiches. And also, A Footlong or 6-inch submarine snacks (or subs) can be well-ordered on your choice of cash with classic snack fixings like deli meat, cheeseflower, and veggies, as well as an assortment of toppings and extras, including oils, sauces, and seasonings.

When reviewing the nutrition information on Subway’s blackboard, remember that the calorie counts are for 6-inch sandwiches. Therefore, you’ll need approximately double the value if you buy a footlong sub.

5. Veggie Delight Sandwich

A 6-inch Veggie Dilate sandwich delivers 200 calories, 2g total fat, 0g fat, 39g carbohydrate, 5g darling, 9g protein, and 280mg Na. And also, The Veggie Delight is one of Underpass’s eight 6-inches Fresh Fit subs, which are ready on the 9-grain straw cash and offer two servings of vegetables.

Turkey and Bacon Guacamole Sandwich of Subway Footlong Calories

Turkey and Bacon Guacamole Sandwich of Subway Footlong Calories

The turkey and bacon guacamole 6-inch sub originates at 800 calories, 30g total over weight, 7g soaked fat, 85g carbohydrate, 12g darling, 45g protein, and 2,070mg Na.

Snacks on the Subway New Fit blackboard are amongst the better choices; nonetheless, even these options can be made into high-calorie mealtimes if ordered in a more significant size or with too many add-ons.

For example, a 6-inch Meleagris gallopavo breast sub on 9-grain cash with veggies, then no cheese, has just 250 calories and 3g of fat. However, if you make it a footlong on higher-carb money like Italian herb and cheese, add Swiss people cheese, extra veggies, oil and vinegar, mayonnaise, darling mustard, and extras similar to bacon. And also, The 250-calorie snack develops a 1200-calorie sub with 66g fat and 3260mg sodium.

Subway Footlong Calories

Subway Footlong                                          Calories

Veggie Share                                                   400

The Philly                                                        1190

Turkey Cali Club with Avocado                   1460

Black Forest Ham                                          670

Meatball Marinara                                        1310

Subway Club                                                  1140

Chicken and Bacon Ranch                           1410

Sweet Onion Chicken Teriyaki                    900

Tuna                                                                1360.

How are Calories Measured?

Calories (cal) represent the energy value of food, expressed as the heat required to increase a mass of water of 1 g by one °C. One thousand calories constitute one kilocalorie (kcal), equivalent to about 4,185 kilojoules (kJ). As far as food is concerned, these values ​​are usually expressed in the number of kilocalories per 100 grams of food (kcal/100gr). Unfortunately, despite being found on numerous food packages, calories are not recognized within the International System (SI) of weights and measures.

How many Calories does the Food have?

It depends on the food:

  • 100 grams of green vegetables (chard, spinach, watercress) provide 29 kcal
  • 100 grams of lettuce, escarole or endives provide 20 kcal with each
  • One hundred grams of onions provide 47 kcal
  • 100 grams of potatoes provide 79 kcal
  • 100 grams of carrots provide 33 kcal
  • One hundred grams of mango, apple, and pineapple give around 50 kcal each
  • 100 grams of figs provide 80 kcal
  • One hundred grams of walnuts provide 660 kcal.

The Scientific Diet of Subway Footlong Calories

The Scientific Diet of Subway Footlong Calories

Atwater devised a series of formulas to help people get the most energy from the least amount of food.

He united economics and physiology in what he called “the pecuniary economics of food” and pioneered the “scientific feeding” movement. And also, The idea appealed to French doctors, who believed that working-class families were spending too much on meat and wine, says Martin Bruegel, a historian at the French Nationwide Institute for Agricultural Research, in an article published by the New York Times.

  • The result was a “rational feeding” program to instruct the poor to keep food expenses within the limits of their modest budgets.
  • It urged them to eat protein-rich legumes instead of red meat, pasta instead of sausages, and substitute sugary drinks for wine.
  • They were convinced that ignorance was the problem and information was the solution.
  • So let’s report! Nutritional data appeared on the menus of factory canteens and working-class restaurants. They even put scales at the entrance of eating places to help customers control their weight.
  • On boards, they listed carefully calibrated culinary options for workers to assemble nutritious meals.

Filtered Calories

But Atwater’s painstaking work was not lost.

A general rule of thumb had emerged from his studies: Weight for weight, fat contains nine calories per gram, about twice as many as protein or carbohydrate.

This led to the so-called Atwater system, which is still used, to find out how many calories are in foods without the need for laboratory tests. And also, The proportions of fat, protein and carbohydrates they contain are calculated and multiplied by the relevant “Atwater” factor, which results in the total caloric content.

Also, calorie counting was seeping into the collective consciousness.

Today it is rare to find someone who does not know how much to eat to stay healthy.

And, no matter how firmly we try to avoid reality, somewhere in the back of our attention, we know that that pint of ice cream that we ate absentmindedly while watching television has more calories than we would recommend… around 1,300!

Desserts of Subway Footlong Calories

Subway only offers cookies as a sweet treat, typically as part of a meal. Flavors vary by location, but as of 2020, the chain’s website delivers nutrition info for all diversities.

1. Raspberry Cheesecake Cookie

While still high in calories and darling, the boo cheesecake cookie is amongst the smaller cookies at 45g. It comes in at 200 calories, 9g total fat, 4.5g soaked grease, 29g carbohydrate, 16g darling, 2g protein, and 120mg sodium.

2. Sugar Cookie

The sugar cookie (90g) originates at 460 calories, 24g total fat, 12g saturated fat, 56g starch, 28g darling, 4g protein, and 260mg sodium. Tall in added beauties and starches, consider splitting this cookie with an acquaintance or redeemable half for a sugary treat later.

3. Drinks

Subway offers a mix of bottled and cascade snacks, including water, juice, sports drinks, energy drinks, and soda. And also, In the U.S., Subway chiefly transmits Coca-Cola fountain drinks, but Pepsi products are often available elsewhere.

Honest Kids Organic Juice Box

The most nutritious choice will always be an excellent old aquatic cut glass. Still, if you’re looking for something with a little more flavor. And also, you can try Honest Kid’s organic sap box, with provides 35 calories, 0g fat, 8g starch, 8g darling, 0g protein, and 15mg sodium.

Bar’s Red Crème Soda

Bar’s Red Crème Soda (30oz fountain beverage with no ice) originates at 450 calories, 0g overweight, 112g carbohydrate, 112g sugar, 0g protein, formerly 170mg Na.

Water is always the healthiest beverage choice whether you’re eating in or dining out. And also, If you’re on the go and bottled aquatic isn’t obtainable, ask for a cup and some ice. And also, A Healthier yet, get in the habit of bringing a reusable water bottle to sip throughout the day.3

Diet-Specific Choices

Diet-Specific Choices

Subway offers choices for gluten-free, low-carb, low-fat, fruitarian, and vegan foods but doesn’t have low-sodium menu items.

1. Gluten-Free

Subway does offer incomplete gluten-free cash options. However, the business provides a statement to clarify what it income by “gluten-free.”

2. Subway Gluten Allergy Declaration

“Not baked in-restaurant. And also, The Gluten-Free cash is factory-made in a gluten-free ability. However, other menu items and fixings. And also, In our eateries contain gluten and are prepared on communal equipment, so we cannot guarantee that our blackboard items are 100 per penny gluten-free.”

Items on Subway’s menu that do not contain gluten include:

Cold-cut, sliced, and rotisserie-style meat (turkey, ham, cowardly, steak, pepperoni, roast beef, bacon, and salami)

  • Tuna
  • Eggs and egg whites
  • Veggie Salad Share
  • All cheese flowers, most veggies, and condiments similar oil and vinegar, guacamole, mustard greens, and mayo
  • Low-Carb
  • Tuna salad (7g net carb)
  • Rotisserie-style chicken salad (7g net carb)
  • Oven-roasted chicken salad (8g net carb)
  • Roast beef salad (8g net carb)
  • Black Forest ham salad (9g net carb)

Instead of adding creamy dressings and carb-heavy coatings, sprinkle a little oil and vinegar on your salad. And also, The mix determination adds approximately calories and healthy body fat but has no starches.

3. Slimming

  • Veggie Dilate 6-inch sub (18 calories from overweight)
  • Turkey breast 6-inch sub (27 calories from overweight)
  • Veggie Delight salad (9 calories from overweight)
  • Turkey breast salad (18 calories from overweight)
  • Black Forest ham salad (27 calories from overweight)

4. Fruitarian & Fruitarian

Subway’s vegan and fruitarian choices vary by location, not just crossways the U.S. but globally. For example, the United Kingdom has more robust vegan-friendly menu items worldwide.

No matter where you are, Underpass’s range of veggies should be able to contain the needs of a vegetarian diet. And also, In addition, several bread options including the lower-carb wraps are vegan if you want something other than a salad.

  • Veggie Dilate sub
  • Veggie Salad Share
  • 9-Grain, Sourdough, or Italian bread
  • Spinach or love apple basil wrap
  • Yellow mustard, oil, and vinegar, sweet onion plant saucer

5. Nourishment Aversions, then Safety.

Subway provides an allergen diagram in the form of a downloadable PDF text noting the presence of common food allergens, including:

  • Eggs
  • Fish
  • Shellfish
  • Soy
  • Tree Nuts
  • Wheat and Gluten.

6. Sulfites

In addition to listing the most common food allergens, Subway notes which substances on its menu have added nitrates or nitrites. And also, Anytime you collate at the eatery, make the staff aware of any allergies and refer to a blackboard to know which contaminants may be present.

A Word From Very well

You can create a healthy meal at Subway with a highly customizable menu of substitutes, wraps, and salads. That said, sometimes having so many selections can be overwhelming, and sometimes options that seem healthy may be more advanced in calories, fat, salt, and even darling than you’d think. Once you know how each item on Underpass’s blackboard stacks up nutritionally, though, you can put together a sandwich that’s healthy, satisfying, and caters to your individual dietary needs and preferences.

With Subway’s rising global presence, you can also order fast online. And also, In at which period you can get an estimate of the nutrition gratified of your commissioned meal before you go. Don’t consume time to make your own? Look to Subway’s New Fit menu for protein and fiber-packed meals of around 300 calories that also provide 2 of your entire optional daily servings of veggies.


A Subway Footlong Subway Club contains 620 calories, 10 grams of fat, and 92 grams of carbohydrates. According to our website visitors, a Footlong Subway Club is a healthy and nutritious option from Subway, with 70% of voters finding its benefits. Do you think the Footlong Subway Club is healthy? And does it taste good? Let us know what you think by voting below. Then, keep reading to see the full nutrition facts and Weight Viewers points for a Footlong Subway Club from Subway Sandwiches. Calories: Here are 620 calories in a Footlong Underpass Club from Subway. Most of those calories come from starches (58%).

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